Piriformis syndrome is not a common condition, but when it strikes, it can significantly affect your daily life. The pain can make walking difficult, running uncomfortable, and sitting for long periods almost impossible. Fortunately, with the right habits — including proper exercise, stretching, and the support of a high-quality mattress — you can protect your body and reduce the chances of experiencing this painful condition.
Piriformis syndrome occurs when the piriformis muscle, located deep in the buttock, becomes tight or spasms. Dr. Arth Patel, Sports Medicine Physician, explains that this muscle can irritate the nearby sciatic nerve, causing buttock pain, numbness, tingling, or discomfort that radiates down the leg, similar to sciatica. The condition typically affects only one side of the body and is estimated to be responsible for up to 17% of chronic low back and leg pain cases.
If you want to reduce your risk and stay active, here are five practical, evidence-supported ways to prevent piriformis syndrome and keep your body healthy.
1. Exercise Regularly and Choose Low-Impact Movements
Regular movement is essential for maintaining healthy muscles, joints, and posture. The key is choosing exercises suitable for your fitness level and avoiding sudden increases in intensity.
According to the Cleveland Clinic, the best cardiovascular exercises for piriformis syndrome include walking and using an elliptical machine. These activities keep the body moving without creating excessive impact or strain on the hips and lower back.
Strengthening your core also plays a crucial role in prevention. Exercises such as planks, bridges, and controlled abdominal movements help stabilise the pelvis and reduce pressure on the piriformis muscle.
Disciplines like yoga and Pilates can be particularly beneficial. They include stretches that release tension in the hips, glutes, and legs, while also improving mobility and posture. These forms of exercise help address tightness not only in the piriformis muscle but throughout the surrounding areas that may contribute to discomfort.
2. Prioritise Stretching for the Hips, Glutes, and Legs
Stretching is one of the most effective methods for preventing piriformis syndrome. Spine Health emphasises that stretching the hips, thighs, and lower back helps reduce discomfort, improve flexibility, and support proper alignment.
Incorporate stretching into both your warm-up and cool-down routines. Some useful stretches include:
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The figure-four stretch
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Hip rotator stretches
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Hamstring and quadriceps stretches
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Glute activation and lengthening movements
These stretches help relieve tension that builds from prolonged sitting, repetitive sport movements, or long hours standing on hard surfaces.
3. Avoid Running on Hills and Uneven Surfaces
While running is an excellent cardiovascular exercise, it can also aggravate the piriformis muscle — especially when done on steep hills or unstable terrain. Focus Medica recommends avoiding uneven surfaces, as they demand more stabilisation from the hips and pelvis, increasing the risk of strain.
If you love running:
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Choose flat paths and running tracks
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Wear supportive footwear
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Reduce hill training if you feel tightness or discomfort
Pay attention to how your body responds. If pain increases after certain routes, adjust your routine accordingly.
4. Support Your Body With Proper Warm-Ups, Posture, and Rest
Preventing piriformis syndrome requires more than exercise — it also involves healthy everyday habits.
Warm up before activity
Gentle dynamic movements prepare the muscles and joints for exercise. Never jump into intense activity without warming up.
Use proper posture
Whether walking, running, or sitting at work, poor posture can irritate the lower back and hip muscles. Be mindful of alignment: shoulders relaxed, pelvis neutral, and core engaged.
Avoid long periods of sitting
Sitting places pressure on the piriformis muscle and sciatic nerve. The Cleveland Clinic recommends taking regular breaks, adjusting your posture, and avoiding sitting for extended periods when possible.
Stop activities that cause pain
If a movement triggers discomfort, avoid it until the underlying issue is addressed. Repetitive motions at work or in daily life may need modification, so consult a healthcare provider for personalised advice.
5. Sleep on a Supportive, High-Quality Mattress
A restful sleep environment is vital for muscle recovery and spinal alignment. An old or unsupportive mattress can contribute to lower-back tension, hip tightness, and poor sleep quality — all factors that may worsen piriformis symptoms.
A high-quality mattress helps maintain neutral spinal alignment, reduces pressure points, and supports the hips and pelvis throughout the night. Yinahla offers a premium range of Australian-made mattresses designed for ergonomic support, including natural latex, gel, and visco-elastic comfort systems. These designs are endorsed by the Australian Spinal Research Foundation for their excellent spinal care and pressure-relieving performance.
If your mattress is causing discomfort or no longer providing adequate support, it may be time to upgrade to a healthier sleep surface. Explore Yinahla supportive options.
Frequently Asked Questions
What is piriformis syndrome?
Piriformis syndrome occurs when the piriformis muscle irritates the sciatic nerve, causing pain in the buttock, hip, or leg.
What exercises help prevent piriformis syndrome?
Low-impact exercises such as walking, elliptical training, yoga, and Pilates can reduce strain and improve mobility.
Does stretching help?
Yes. Stretching the hips, glutes, and lower back can relieve tension and improve range of motion.
Can a mattress affect piriformis syndrome?
A supportive mattress helps maintain proper alignment and reduces pressure on the hips and lower back, which may ease discomfort.
