Do you have a deep, burning pain in your buttock that sometimes runs down your leg? You might have piriformis syndrome. This condition is more common in women than men – women are six times more likely to get it. While it only makes up a small portion of back pain cases (about 0.3% to 6%), it can really affect your daily life.
At Rasura Chiropractic Centres on the Sunshine Coast, we know how much this condition can limit your movement and cause pain. We're here to help you understand what causes piriformis syndrome, how to treat it, and how to prevent it from coming back.
Understanding Piriformis Syndrome: The Basics
Piriformis syndrome happens when a muscle in your buttock (called the piriformis muscle) puts pressure on a nearby nerve. This muscle goes from your lower back, through your buttock, to the top of your thigh, and helps you move your lower body.
The affected nerve is called the sciatic nerve - it's the longest nerve in your body and usually runs under the piriformis muscle, sometimes through the muscle !. When this muscle gets tight or cramped, it can squeeze the nerve, causing pain and swelling.
It's important to know that piriformis syndrome is different from sciatica, even though they might feel similar. Sciatica usually comes from problems in your lower back, like a slipped disc. But with piriformis syndrome, the pain comes specifically from the muscle in your buttock pressing on the nerve. The pain also tends to stay more focused in the buttock area.
Signs You Might Have Piriformis Syndrome
Here are the main signs to watch for:
- Pain in your buttock that can feel sharp, burning, or achy and might spread down your leg
- More pain when you sit, jump, run, or try to stand up
- Pain when you try to put weight on the sore side
- Muscle tightness in your buttock area
- Pins and needles or numbness in your buttock and leg
- Trouble moving your hip freely
- Pain when you go up stairs or sit for a long time
You might notice the pain gets worse when you sit for a long time, especially on hard chairs or driving for long periods of time. This often affects people who work in offices or drive alot like taxie , or bus drivers. The pain can also get worse when you do activities like surfing, bike riding, or walking in the hills.
If you have ongoing pain that affects your daily life, you should see a health professional. Our team of experienced chiropractors can check if piriformis syndrome is indeed the cause of your pain.
What Causes Piriformis Syndrome?
Born With It (Primary Piriformis Syndrome)
Some people (less than 15%) are born with physical differences that can cause piriformis syndrome:
- The piriformis muscle is split in two
- The sciatic nerve is split
- The sciatic nerve runs through the muscle instead of under it
Developed Over Time (Secondary Piriformis Syndrome)
Most people develop piriformis syndrome from one or more of these causes:
- Injuries (about half of all cases):
- Falling or getting hit in the buttocks
- Getting hurt while playing sports, like surfing or volleyball
- Problems after surgery
- Muscle Problems:
- Overworking or straining the muscle
- Swelling or scarring
- Changes in how you move your legs, back, or hips
- Body Structure Issues:
- Spine not being properly aligned
- One leg being longer than the other
- Problems with your lower back or hip joints
- Daily Habits:
- Sitting for too long, especially with a wallet in your back pocket
- Exercising too hard without warming up
- Bad posture
Many active people get piriformis syndrome from combining these factors. For example, sitting at a desk all week and then doing intense weekend activities can put you at risk.
How to Take Care of Yourself
While you might need professional help, here are some things you can do at home:
Rest and Change Your Activities
- Stop doing things that make the pain worse
- Sit differently to reduce pressure on your buttock
- Take breaks from sitting at your desk
- Use a special cushion when sitting
Use Heat and Cold
- Put heat on the sore area for 20 minutes every 2-4 hours to relax the muscle (when your experienced chiropractor instructs you to do so)
- Try using ice for 20 minutes to reduce swelling
- Don't fall asleep with heat or ice on your skin
Massage Yourself
- Roll a tennis ball under your buttock while lying on the floor
- Gently roll around on the ball
- When you find a sore spot, stay there for 30-60 seconds
- Stop if you feel pain going down your leg
Stretch and Strengthen
- Do gentle stretches – try lying on your back, crossing your sore leg over the other knee, and pulling your good leg toward your chest
- Make your buttock muscles stronger with simple exercises like bridge lifts
- Don't stretch too hard – these muscles are sensitive
Professional Help
When self-care isn't enough, these treatments can help:
Chiropractic Care
Our chiropractors can help by:
- Adjusting your spine
- Working on your hip joints
- Loosening tight muscles
- Fixing how you move
Dry Needling
This treatment works well because it:
- Reaches deep sore spots
- Helps blood flow better
- Reduces pain
- Often gives quick relief
Exercise and Education
We'll create a plan just for you that includes:
- Exercises that help you heal
- Tips for moving better
- Advice for setting up your workspace
- Ways to prevent future problems
Most people feel much better after 4-6 weeks of treatment.
Preventing Future Problems
Keep Your Muscles Healthy
- Keep your buttock muscles strong with exercises
- Do hip stretches regularly
- Balance between strengthening and stretching
Exercise Safely
- Use proper form when exercising
- Start slow and build up gradually
- Rest between workouts
This is extra important here on the Sunshine Coast – don't jump straight from your desk job to surfing without preparing your body!
Take Care of Your Body
- Set up your desk and chair properly
- Get up and move every 30 minutes
- Keep your wallet out of your back pocket
- Watch for early warning signs like stiffness
- Get regular check-ups to catch problems early
Final Thoughts
While piriformis syndrome can be tough to deal with, the right treatment can help you get better. At Rasura Chiropractic Centres, we're here to help you move better and enjoy life without pain.
If you're having pain, don't wait for it to get worse. Contact us today for a check-up. Our patients trust us – many have been coming to us for years. We want to help you enjoy everything the Sunshine Coast has to offer, pain-free.
