How To Sit With Piriformis Syndrome [Pro Tips Inside] 2022

This syndrome is a condition that causes spasms and pain in the lower back region or the buttock region. This problem is due to the piriformis muscle in that region. This piriformis muscle will also disturb and cause pain in the sciatic nerve which will cause pain on the back of the leg and the foot. The piriformis muscle is a small part of the lower back or the buttock region. It is behind the gluteus maximus part of the back region.

How To Sit With Piriformis Syndrome

This muscle starts at the lower spine of the body and connects itself with the pair of thighbones. Disturbance in this muscle is the main reason for piriformis syndrome. The exact cause of this problem is unknown, but many remedies and therapies are available for curing this syndrome. People who have this syndrome will suffer while sitting in the same place for a long time, and they should cross their legs while sitting, so it will reduce the stress on the muscles.

Causes of Piriformis Syndrome

The primary cause of piriformis syndrome is muscle spasms on the muscle or even some irritation. This syndrome is also possible if the disturbance occurs on the nearby parts like the hip or sacroiliac joint. These are the primary and most common causes of this syndrome. Some other reasons like tightening muscle due to some external force, spasm, or even an accident can cause this problem. The minor damage in the piriform body muscle may cause this syndrome.

This syndrome is even possible by swelling piriformis muscle or other external problems. It will be a reason for the piriformis syndrome, increasing the pain and other sitting issues. Then if the piriformis muscle starts to bleed due to any problem, it is also a significant threat for the piriformis syndrome. This syndrome is not only for older people, and it can affect all age groups. It depends on their lifestyle also. These are the primary causes of piriformis syndrome.

Symptoms Of Piriformis Syndrome

This syndrome’s primary symptoms are a pain in the lower back of the thigh, foot, and even the calf. These are the common symptoms faced by patients with this syndrome. Many other syndromes denote the problem of piriformis syndrome. Mild pain in the buttock, several leg parts, and pain while taking stairs or inclines. Not being able to sit in a place for an extended period and reducing the hip’s motion range are the symptoms of piriformis syndrome.

These symptoms will get more intense when the person with the problem sits for an extended time or does other activities like walking or running. These people with these issues will feel better when they lie on their backs. There are many physical training and medications available for this problem, but consulting a doctor for further advice will be the best option to know the exact situation of the problem. 

Stretching Exercises

There are two ways to cure this syndrome. If the muscle has any physical damage or other complicated problem, surgery is the only way. But, if the syndrome is mild or just a swell, the people can work with physiotherapists and learn some therapies to cure their condition. Some stretching exercises and physical therapies are mainly available for this type of syndrome. The stretches are of two types; they are piriformis stretches and hamstring stretches.

The piriformis stretches are possible in many ways, and in them, there are two simple ways. For the first method, the person should lie on the back with bent knees and a flat foot on the floor. Then pull the right knee towards the chest, grab the knee towards the left shoulder and hold the stretch for 5 seconds. Then change the leg and continue the same process for the other portion. The second method is similar to the first method. Place the left foot on the top of the other knee, move the thigh towards the chest, hold it for 5 seconds, and follow the same process for the other leg. These are the primary stretching exercises.

Hamstring Stretching

This hamstring is the muscle behind the thigh part. Stretching this part will increase the recovering capacity of the piriformis muscle. This stretching process has many ways, and in that, these are two simple steps. In the first step, place two chairs opposite each other, sit on one chair, and place the legs on the other chair. Then place the heel of one leg on the other chair. Lean forward, bend up to the hip until the feeling of stretching at the back of the thighs. Hold the muscle stretch for five minutes and continue for a perfect set.

The second method is similar to the first one with slight changes. Lie on the back with straight legs, then pull one leg up and strengthen it by holding it with some towel or string with the support of the foot. Do this stretch until the feeling of muscle freedom behind the thighs follows this same process for the other leg. This hamstring stretching will differ from the piriformis stretching. These are the primary and practical features of hamstring stretching.

Physical Therapies

There are many physical therapies available for this piriformis syndrome, but only a few will be practical and helpful to reduce the recovery time. There are two primary therapies available for this syndrome: a range of motion exercises and deep massage. The motion exercises include many practices specially developed by physiatrists for these syndromes. All these stretching and any other type of exercises are from them only these will help reduce the impact of this syndrome and help to reduce the pain.

The deep massages from experts will help reduce the syndrome’s impact because it will increase the blood flow towards the area and rapidly reduce the effect. Most of the treatments for this syndrome will be physical therapy with a few medications for stress relief and many therapies like an ice pack and ice massage, heat therapy, and many others. These are the features of physical treatments that are useful for controlling the impact of piriformis syndrome.

How To Sit With Piriformis Syndrome

People who have this piriformis syndrome should sit cross-legged on the floor. This posture will help stretch the piriformis muscle and help to reduce the pain and impact of this syndrome. There are only a few seating methods, and this cross-legged seating is the best option. There are many stretch exercises available to stretch the piriformis muscle. They are like chair stretch, lying piriformis stretch, pigeon pose, stretch, and many more.

All these stretches will help the person with this syndrome sit and reduce the pain and recovery time. Electrotherapy is also available for this syndrome, increasing the efficacy and strength of the muscle. Like this, there are many therapies available for this piriformis syndrome. People can also sit by following these stretch techniques and other treatments. It will help the people who are affected with this piriformis syndrome.

People with Syndrome

Many people in all age groups suffer from these kinds of piriformis syndrome, and those people can follow all these methods, stretches, and therapies to overcome this syndrome. People with less energy can use straps, especially for these people, which will support the lower back and help them stay in the proper position. These methods will allow people to recover their piriformis muscle and walk and run without problem.

Leave a Comment