Piriformis syndrome happens when the piriformis muscle, a small muscle deep in your buttock, irritates or compresses the sciatic nerve. This can cause buttock pain, tingling, or numbness that sometimes travels down the leg, similar to sciatica.

An analogy…

Imagine your sciatic nerve like a garden hose, and the piriformis muscle like a heavy rock sitting on top of it. If the rock presses down too hard, the water (or nerve signal) can’t flow properly, leading to pain, numbness, and weakness.

What are other names that piriformis syndrome can be called?

Piriformis Muscle Syndrome, Piriformis Dysfunction, Piriformis Impingement, Piriformis Muscle Strain

What causes piriformis syndrome?

The piriformis muscle runs from the sacrum (the bottom of the spine) to the top of the femur (thigh bone) and helps rotate the hip outward. Sometimes, the muscle becomes tight, inflamed, or spasms, and because the sciatic nerve passes very close to (or even through) the piriformis, the nerve can get compressed. This leads to irritation and the typical symptoms of piriformis syndrome.

What are the signs and symptoms of piriformis syndrome?

• Deep aching pain in the buttock, often worse with sitting
• Pain that can radiate down the back of the thigh, sometimes into the calf
• Tingling, numbness, or burning sensation in the buttock or leg
• Pain when climbing stairs, squatting, or getting up from a chair
• Tenderness over the piriformis muscle when pressed
• Reduced hip flexibility or tightness

What tests are used to diagnose piriformis syndrome?

FAIR Test (Flexion, Adduction, Internal Rotation Test): The patient lies on their side with the affected leg on top. The practitioner flexes the hip and knee, then moves the hip into adduction and internal rotation. A positive test is when this movement reproduces deep buttock pain or nerve symptoms down the leg.

Palpation of the Piriformis Muscle: The practitioner presses gently but firmly into the deep buttock area, over the path of the piriformis muscle. Tenderness or reproduction of pain with palpation is a strong sign of piriformis muscle involvement.

How long does piriformis syndrome take to heal?

Mild cases may improve in 2 to 4 weeks with correct treatment. Moderate to severe cases can take 6 to 12 weeks to fully resolve. Long-standing or chronic cases may require ongoing management to prevent flare-ups.

How does piriformis syndrome happen?

• Prolonged sitting, especially on hard surfaces
• Muscle imbalance or weakness in the glutes and hips
• Overuse or repetitive activities, like running, cycling, or climbing
• Poor posture or sitting with crossed legs for long periods
• Direct trauma to the buttock
• Tight hip muscles or pelvis instability

What treatment can help piriformis syndrome?

• Manual therapy (massage, trigger point release, dry needling)
• Stretching exercises
• Strengthening exercises
• Posture correction
• Activity modification

What exercises or stretches can I do for piriformis syndrome?

• Piriformis stretch
• Figure-4 stretch
• Glute bridges and clamshells for hip strength
• Core activation drills
• Postural drills for sitting, walking, and standing

What products can help with piriformis syndrome?

• KT Trigger Ball
• KT Pilates Band Pack
• Wheatbag