If you’ve ever felt a sharp, niggling pain deep in your glutes, you might be dealing with Piriformis Syndrome (PS). And yes, it’s a quite literal pain in the bum!
You might have been told you have it or have been tapping your symptoms in to consult Doctor Google but it’s really important to get a diagnosis from a professional so you know exactly what you’re dealing with. And – importantly – how to deal with it.
What is Piriformis Syndrome?
The piriformis is one of six small muscles in your hip that rotate your leg outwards. Nestled deep under your gluteus maximus, it stabilises your hip and rotates your thigh laterally.
The sciatic nerve, which travels from your lower back down through your glutes and legs, runs very close to the piriformis and in around 25% of people, it even passes through the muscle.
When the piriformis tightens or spasms – often from sitting for long periods, over exercising or poor posture – it can compress or irritate the sciatic nerve. Which causes numbness or tingling down the leg, sometimes mimicking sciatica.
NB Sciatica is usually caused by a disc pressing on the nerve, whereas Piriformis Syndrome is all about the nerve being pinched by the muscle. The symptoms are really similar but the causes are different which means the treatment is different too.
Can massage help Piriformis Syndrome?
The short answer: yes!
Sports massage and soft tissue techniques can help release tension in the piriformis and surrounding muscles, restore mobility and relieve nerve compression. Massage isn’t a magic wand all on its own, you’ll get the best results when it’s combined with lifestyle adjustments and targeted exercises.
Practical tips
Identify the cause: think about what may have triggered your piriformis pain. Overuse, long periods of sitting or certain repetitive movements are all common culprits. Stopping or adjusting the activity for a while is key.
Use heat: Warmth can relax tight muscles and ease discomfort. Hot baths, heat packs or gentle stretching after applying heat can make a noticeable difference.
Pain relief: Occasional painkillers can make movement easier but they don’t address the underlying cause so try not to rely on them long-term.
Effective massage techniques for Piriformis Syndrome
Deep Tissue Massage
Targets the glutes, hamstrings, quadriceps, lumbar muscles and of course the piriformis itself. This helps break down tension and adhesions, restoring function to the area.
Soft Tissue Release (STR)
A form of assisted stretching that realigns tissues, removes adhesions and scar tissue, and releases tight muscle fibres. Magic!
Trigger Point Therapy (TPT)
Focuses on releasing knots and tension, helping the nervous system relax so the muscle can ‘reset’ and function properly again.
Exercise and rehabilitation
Massage is incredibly helpful but strengthening and mobility exercises are just as important. Properly designed exercises:
Restore balance to the hip and glute muscles
Stop other muscles from overcompensating
Reduce the risk of future flare-ups
A therapist can assess your posture, movement and muscle strength, then give you a personalised programme to follow between sessions – accelerating recovery and helping you stay pain-free.
Piriformis Syndrome is common but with the right combination of sports massage, heat therapy and strengthening exercises, it can be managed effectively.
If you’re struggling with deep glute pain, tingling down your leg or just want to prevent it from returning, we can help. Our therapists will assess your specific issues, release tension through massage and create a tailored exercise plan to get you moving comfortably again.
Book a massage with our friendly team today and let’s get rid of that pain in the bum!
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