You know your glutes: max, medius, minimus. But there's another butt muscle that's critical for nearly every lower body movement: the piriformis.
This small but mighty muscle runs from your lower spine through your bum to your upper thigh. When it's tight? Real pain in your ass. Literally.
What Pisses Off Your Piriformis
Sitting too long
Skipping warm-ups or stretches
Lifting something too heavy
Climbing stairs
For most of us, it's just some temporary butt pain. But for the unlucky few, you get shooting pain and numbness down your leg—that's piriformis syndrome, and it means a trip to your doc or physical therapist. The culprit? Your sciatic nerve runs right underneath this muscle, so when the piriformis gets tight or inflamed, it presses on the nerve.
The Good News: Three Stretches That Help
1. Seated Piriformis
Sit at the edge of a chair, back straight
Place right ankle on left knee
Gently press right knee down until it's level with the left (or close)
Need more? Lean forward, chest over knee
Hold 30 seconds each side, repeat once
2. Lying Piriformis
Lie on your back, left foot planted
Cross right ankle over left thigh (above the knee)
Flex right foot to protect the knee
Clasp hands behind left knee and pull toward chest
Hold 30 seconds each side, repeat once
3. Side-Lying Piriformis
Lie on left side, left leg straight
Bend right knee across your body to the floor, right foot behind left knee
Keep right shoulder blade close to the floor
Hold 30 seconds each side, repeat once
Watch here for a more detail on the piriformis and these stretches.
The Bottom Line
Do one of these daily, especially if you're desk-bound.
Feeling ambitious? Try the pigeon pose or standing supported piriformis stretch in the link above, but only if you know your limits. Doing too much too soon will cause a greater pain in your ass. And we've had enough of those.
Be inquisitive, be safe, and keep living the good life.
Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.