Name: Playbook - Dr. Caleb Burgess - Piriformis Pain Relief
Uploaded: 2024-05-06T23:22:54.065Z
Duration: 20 min
Description: Piriformis Pain Relief

So far so good it’s keeping me mobile and improving every day thank you no more pain now just a little stiffness from time to time full body workouts mwf and 2-1/2 mile walks every other day :PS I’m 62 years young and been a Carpenter my whole life

Wayne Buckley

A very common area of symptoms that many people struggle with is glute or buttock pain, often accompanied by low back or leg symptoms as well

If you've done some internet searching, you've probably come across the name "Piriformis Syndrome", as one of the muscles in this region that is believed to be the painful "source" of symptoms is called the piriformis muscle

However, there are many other deep gluteal muscles in this region, as well as the sciatic nerve that could also contribute to pain here

Furthermore, very often an irritated lumbar spine (lower back) can refer pain into this region from a sensitized nerve root (where the nerve exits the spine at the spinal cord), facet joint (joints between the vertebrae/bones of the spine), or spinal disc (connect the spinal vertebrae/bones and allow for spinal movement and shock absorption)

So to simply call buttock pain "Piriformis Syndrome" is often too simplistic and often misdiagnosed

A better term that is starting to be used more often and accurately is "Deep Gluteal Syndrome", which appropriately describes the primary area of symptoms while avoiding inaccurately assigning causation to one specific structure

Here are exercises that often help improve pain/symptoms and can also help you improve the strength and resilience of the gluteal muscles, which can be helpful in recovery!

This routine is meant to be performed every day or every other day, ideally for at least 2-4 weeks (or longer if you like).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*See video for a detailed description
- Hold 1-5 seconds per rep/stretch
- Rest time is between sides

*You should feel the stretch in your lower back and/or buttock, but it should not hurt

Supine Lumbar Rotation with Hip in External Rotation

*See video for a detailed description
- Perform 5-10 pulses at the top of each rep, slowly
- The goal reps to achieve per set is betwen 5-10 (always aim for the higher number)

Supine Bridge - 2 Legs - Band Pulses

*Listen to the video (sound on) for a detailed description
*Hold 1-2 sec at the top, and take 2 sec to lower down on each rep
*Goal reps is between 8-12 reps per set
*Rest time is between sides

- If this is too difficult, make it easier by performing with the top leg knee bent to 90 degrees or less
- If this is too easy, hold for longer at the top on each rep or place a band around your knees, ankles, or feet

***It is VERY IMPORTANT that you DO NOT let your pelvis move after you set up your original position, as this will end up working your LOWER BACK rather than your outer/upper GLUTES, where you should feel the exercise working

Sidelying Hip Abduction - Voiceover

*See the video for detailed description
*Do not HOLD the stretch...keep moving up and down and make sure you don't push so hard that you have increased symptoms in your back or leg

Supine Sciatic Nerve Glide 4/18/2024

Piriformis Pain Relief

Excellent I want more of tmj rehab because I suffer from tmj disorder and  a slight jaw asymmetry

Dounia

Really helpful! I didn’t even realize my jaw muscles were tense, so releasing them felt so different

Piriformis Pain Relief

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