Low back pain and sciatica can be very painful conditions, where pain is felt in the low back &/or passing down the leg from either the lower back or buttock region. There are several reasons as to why you may be suffering with low back pain or sciatica, and a tight piriformis muscle is a relatively common cause.
Sciatic Nerve Pain (Sciatica)
The piriformis muscle is situated deep within the buttock region, where it is attached to the outside of your hip and also the outer part of your sacrum. As it travels between these two points, the sciatic nerve either passes through the piriformis muscle itself, or directly underneath (it varies from person to person). Nevertheless, if this muscle is tight, it places increased stress upon the sciatic nerve and consequently can begin to aggravate it, leading to sciatica.
With regards to sciatica, if you find that your pain begins in the buttock area and not the lower back, there is a reasonable chance it is the piriformis muscle which is contributing to your pain. If this is a result of the piriformis muscle being tight, it needs to be stretched.
Sacro-Iliac Pain
With regards to low back pain, one of the most important aspects is that the piriformis muscle is attached to the sacrum. Consequently, if the piriformis muscle is tight, it will have an increased 'tugging' effect on this bone.
The sacrum forms half of the sacro-iliac joint (sacro referring to the sacrum and iliac referring to a specific part of the pelvis) and if the sacrum is being pulled on too much, there will be increased stress placed across the sacro-iliac joint, which itself can ultimately lead to pain.
If you find that your low back pain begins not in the lower back itself, but rather a little further down (but above the buttock region), there is a reasonable chance it is sacro-iliac pain your are suffering with. Some people often say to me it feels as if the pain is coming from an area below their back where there are a 'couple of dimples'. This is in the area of the sacro-iliac joint and if you feel the same, it maybe this joint which is the source of your pain.
Piriformis Stretches
There are several ways of stretching the piriformis muscle, all of which would are best described with the use of a diagram. You will find a link at the bottom of this article which will show you how to stretch the piriformis muscle with the aid of diagrams.
However, another way to loosen up a tight piriformis muscle is to apply some 'self massage'. You can do this with the use of a tennis or golf ball (or something similar).
Lie yourself on your back with your knees bent. Place the ball approximately in the middle of buttock on the side which needs to be massaged (this is approximately where the piriformis muscle is). From there, gently 'roll' the ball by moving/rotating your buttock, so that the ball gently massages the area above it.
This self massage exercise can be an excellent way of loosening up the piriformis muscle. However be careful, as it may also aggravate your sciatica if the pain is still quite sensitive. This is because not only will you be massaging the piriformis muscle, but also the sciatic nerve as it passes through or underneath it. Consequently, it may stir your pain up if you are too aggressive.
If it does, this is nothing to worry about. However, it is your body's way of telling you it is not ready for that kind of treatment yet. Have a rest for a day or two and then try again, only being a little gentler next time.
If a tight piriformis muscle is contributing to your sciatica or low back pain, then gently stretching and massaging this muscle will help alleviate your pain.
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