Piriformis Syndrome: My struggles and what works for me

in #health5 years ago

Monday night. Rather, Tuesday morning. 3AM. Tuesday Morning. No longer Monday night. I'm awake, and I'm in pain.

I suffer from piriformis syndrome. The piriformis is a muscle the human butt that does a lot of helpful things. It connects your lower spine to each of your thigh bones, and helps with hip rotation.

I toss and turns so much in my sleep that I may be mistaken for having a seizure in my sleep.

Piriformis pain is hard to describe. It's caused by over-activity of the piriformis muscle, and feels a bit like a cramp. The result of that cramp, when you're mobile, you're in pain.

Rotations of the hip are the worst, and anything that involves the lower back also triggers waves of pain.

This is something that I have been dealing with for years. Bouts of physical therapy, dry needling, massage, and exercise help.

It doesn't stop it from being frustrating when it flares up. Treatment for piriformis syndrome which works for me includes:

  • Stretching

Specific stretches. The easiest, and most versatile one, is while lying on the back, placing the affected leg over the opposite knee. The good leg creates a triangle with the floor, and you can push your bad knee away from your body with your hands.

You can lower the knee for a deeper stretch.

  • Exercise

The best exercise tends to be bridges. This strengthens all the muscles around the piriformis and helps guard against it being over acitve.

Another effective exercise is standing in profile to a door frame. Plant the good leg, and bend the knee of the bad leg. Place that knee against the door frame and push outward, engaging your hip and glute in order to do so.

  • Physiotherapy

A deep, physiotherapist led massage helps to activate the other muscles around the piriformis to do what they're meant to do.

This is the sort of massage that leaves you sweating and aching. It is deep tissue massage, and not the most comfortable.

My regular physiotherapist is also trained in dry needling, and using this technique also helps. Dry needling is the insertion of thin needles into the muscle tissue. The muscle tissue wraps around the needle, and the therapist then jiggles the needle.

Eventually, the muscles relax, and let go of the needle. Some minor inflammation is caused, red blood cells and endorphins rush to the site, and promote release of the muscle.

So, for the next few days and nights, I will suffer, probably not get a lot of sleep, and await for the muscle to let itself relax.

A shame, as I have been walking a lot more than usual recently. That is meant to prevent the incidence of the piriformis going into spasm.

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I feel ya! I am dealing with pain for half of my life. It starts in my right hip and spreads throughout the whole leg and foot. I am doing yoga every day to keep it loose. And while my left side is extremely flexible the right is pretty tight. I'd like to recommend you 2 hip stretches that reach places other stretches don't.

  1. It is what we call the "windshield wiper" but turned around. You lie on your belly and stretch your arms out to a 'T'. Now you take your right leg and try to place your foot next to your left hip (or as far as you can reach). Stay for a while until it softens. Repeat on the other side. But be cautious for it is a very deep stretch.
  2. Sit on the ground with your legs stretched out in front of you. Now fold the right leg and place the foot next to your right hip. Turn your torso to the left and place your hands shoulder wide left from you. Left hand is at the height of your butt. Now fold in. Let your fingers wander forward and slowly bend over the floor. Let go and enjoy!

I hope they might help you too. If you try it out, let me know what you think. All the best for you!

I do a variant of stretch 1, start facedown, try to get foot as close to hip, then slowly rise from the floor using as much core as possible. That's a huge, targeted stretch for the piriformis muscle, and hurts like hell, even when its healthy! :)

The physio has tried to get me to do the second one, but I've found it not all that effective.

Thanks for the tips, and the well wishes! Appreciate it!

Ha! The variant of number reminds me of what I did at a dance class lately. :) Just that we started on our backs and turned around with one jump, moving one foot towards the other hip. That was some exciting braining! I love exercises that get your head all twisted. When the movement is that new that it feels wrong … Idk to describe what I mean but that's what I call braining. :) Your brain has to adjust to your body.

Yeah, it is like trying to rub your belly clockwise while rubbing your head anti-clockwise - the brain breaking movements and engagements of different nerves that usually aren't engaged in specific ways simultaneously.

The exercises sound like the way to go and free. Just sometimes our time is so precious we don't find enough of it for ourselves.

Two things that come to mind ~ But unfortunately are not free ~ But you could perhaps consider. Far Infa Red heat packs are fabulous for any sort of pain ~ Have had mine for about a year now. From Living Apartments Go to 'Health Machines.' Cost is 450 AUD.

You can also get a heat pack that's much much cheaper (45 AUD) made from some sort of gel and small black stones that emit infared when heated. Unfortunately, there's no name on my pack, but if you're interested I'll find out from the woman I bought it from at our local organic market.

The other thing that's my panacea for everything at the moment is Mason's Mushrooms.

Heat has definitely been helping - be that a hot water bottle, or a gel heat pack in the microwave. I've been alternating between the two depending on how bothered I can be - or whether my partner is having a cup of tea. :)

I've also been using the cat's heat stone, which goes in the microwave, and retains heat. My butt has been cooking so much this last week! It has been lovely, given the cold weather around here.

The other thing I forgot to mention that helps is magnesium and theracumin. It's all about reducing inflammation as much as possible.

Money is tight at the moment (wedding planning!) - which means that I'm suffering now - hopefully for the last time with this ailment! My real weak point is not stretching on a regular enough basis.

Magnesium ~ Of course. The cat's heat stone sounds great. Really hard that you have to suffer, in order to cover the wedding expenses. Have you thought of eloping? Just kidding. 😊

My findings: We exercise and feel great. Then for a while think we are fine without so much exercise. But then it comes back again. Eventually, we learn that exercise needs to be part of our basic day-to-day living. ♥︎♥︎⚖️♥︎♥︎

Definitely on everything you've said!

I would have rather eloped, to be honest! :D I like having money away for a rainy day. I'm a financial tight ass, and by virtue of this spasmodic piriformis, a literal one, too. :|

I am happy you have found things to help you. It can cause irritation to the sciatic nerve. :( I have been dealing with some things too. Feel like I am coming out at the other end. We are here for you.

Yep, it definitely can, and does. Often radiates down the side of the leg. It is heaven when the physio hits the right spot with her elbow! Money is a bit tight at the moment, so writhing about of trigger point balls will have to do the trick.

Ouch, piriformis issues are definitely no fun! I've had quite a few clients over the years that have dealt with that off and on. It's a challenge once it does flare up to get it to calm down sometimes. As I've gotten older I have problems with a tight psoas, which causes low back pain as it pulls on my hips. The sports massage is a huge help, but daily stretching/mobility is really key for me. Especially since I love to run, which unfortunately is not the best for tight hips. 😜

I hope you get some relief from this latest flare up soon!

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I don't know much about it, but I have heard you mention it a few times. I can only wish you less pain and relief.

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