The piriformis is a small muscle located deep in the buttock. When it becomes tight or irritated, some people feel discomfort in the buttock or hip, and occasionally pain that travels down the leg.
A gentle piriformis stretch may help improve flexibility and temporarily reduce muscle tightness.
Try the Seated Piriformis Stretch
- Sit upright on a sturdy chair with both feet on the floor.
- Place your right ankle over your left knee.
- Keep your back relatively straight and gently lean forward from your hips.
- Stop when you feel a comfortable stretch in your right buttock.
- Hold for 20–30 seconds while breathing normally.
- Return to the starting position and repeat on the other side.
- Perform 2–3 repetitions per side.
Don’t Force a “Deep” Stretch
You should feel a mild to moderate stretch—not sharp, burning, or electrical pain. Pressing aggressively into the stretch won’t necessarily make it more effective and can aggravate an irritated muscle or nerve.
Another Option: Lying Piriformis Stretch
Lie on your back with both knees bent. Place one ankle over the opposite thigh, forming a figure-four position. Gently draw the supporting thigh toward you until you feel a stretch in the buttock. Hold for 20–30 seconds and repeat on the other side.
When to Stop
Stop the exercise if it causes increasing pain, numbness, tingling, weakness, or pain that travels farther down the leg.
If you have persistent or severe back or leg pain, it’s worth getting an assessment because symptoms that resemble “piriformis pain” can also come from problems involving the lower back, hip, nerves, or other structures.
Seek Urgent Medical Care If
Back pain is accompanied by new loss of bladder or bowel control, numbness around the groin or inner thighs, or significant or rapidly worsening weakness in the legs.
The Bottom Line
A gentle piriformis stretch can be a useful mobility exercise for some people, but there is no single stretch that can eliminate every type of back, hip, or leg pain. Start gently, avoid forcing the movement, and seek professional advice if symptoms persist or worsen.