The piriformis is a small, flat, triangular muscle that sits deep in the buttocks. The syndrome that bears his name refers to a neuromuscular disorder that affects the sciatic nerve and causes pain in the hips and buttocks; the cause of this pathology is not yet fully understood, but it appears to result from an irritation or injury. To combat it, you need to take some steps to manage pain and discomfort, follow your doctor's advice regarding treatments, and do everything possible to avoid future irritation.
Steps
Method 1 of 3: Relieve Pain and Discomfort
Step 1. Keep your muscles at rest
If you've been experiencing pain and discomfort from piriformis syndrome, one of the best things to do is rest. This malaise can be the result of an irritation or injury from exercise or other strenuous activities.
If you do physical work or exercise every day, it can be difficult to rest, but it is important not to tire yourself to avoid further damage or irritation to the piriformis muscle and to allow it time to heal
Step 2. Use heat therapy
This is an effective way to relieve the discomfort caused by the syndrome, as well as a useful technique for warming up the muscles before stretching them.
Apply a warmer to the affected area or take a warm bath to treat a larger area of the body in one go
Step 3. Do some muscle stretching exercises
Some piriformis stretching has been found to be effective in partially relieving the pain and discomfort of the syndrome; for best results, you should do this three times a day.
- To perform the exercises, you must lie on the floor with your knees bent and both feet flat on the ground.
- Next, lift your right leg towards your chest and with your left hand pull it towards the left side of your body.
- Hold the stretch for 5-30 seconds, depending on your skill level.
- Then repeat with the other leg.
Step 4. Apply ice
After stretching, cold therapy effectively reduces pain and swelling; To proceed, wrap an ice pack or bag of frozen vegetables in a thin cloth or kitchen paper and place it on the most painful area. Leave it in place for about 20 minutes and then take it off; wait at least two hours before reapplying it.
Step 5. Make yourself comfortable
This syndrome can get worse when you sit or assume certain positions, so you must avoid finding yourself in such uncomfortable situations. Do whatever it takes to find comfortable positions when sitting or standing.
Try using a pillow or a reclining office chair if you experience pain when sitting; If you have trouble finding a comfortable posture when standing, consider using crutches or a cane to help support the weight
Method 2 of 3: Evaluating Medical Solutions
Step 1. Get a diagnosis
This is the key starting point for treating any health ailment. There are no specific tests to confirm or not this syndrome, the doctor must therefore pay you a visit and ask yourself some questions to know the symptoms; they may also decide to have an MRI scan to rule out other possible causes of your discomfort.
Step 2. Undergo physical therapy
The physical therapist can develop a treatment to meet your specific needs and guide you through a series of exercises that sufficiently stretch the muscles and relieve pain. To get the best benefits you need to start physiotherapy early.
Step 3. Consider alternative therapies
Massage and trigger point therapy help relieve symptoms; in some cases, the discomfort may actually be caused by trigger points, or muscle knots, found on the piriformis or buttocks. Pressure on these points triggers pain that is localized or reflected in other parts of the body. Contact a licensed physician in this therapy (it can be a general practitioner, a massage therapist or a physiotherapist) to find out if muscle knots are the source of your problem.
Step 4. Talk to your doctor about medications
They may recommend over-the-counter or prescription medicines to manage your pain. for example, some health professionals offer muscle relaxants to soothe discomfort.
Also ask him for more details about taking ibuprofen or naproxen to manage occasional muscle aches
Step 5. Learn about injections
Some injectable treatments have been shown to be useful in treating this syndrome; ask your doctor if they can be effective in your specific case. The two main injections to manage the disease are that of anesthetic and that of botulinum toxin.
- Anesthetic: A pain relieving substance, such as lidocaine and bupivacaine, can be injected into the muscle;
- Botox: It has been found to be effective in reducing pain and discomfort caused by the syndrome.
Step 6. Consider electrotherapy
It has been shown to be an effective technique for treating some cases of this syndrome. Ask your doctor or physical therapist if you can have TENS (transcutaneous electrical nerve stimulation) or interferential electrotherapy.
Step 7. Consider surgery as a last resort
This procedure has been shown to be useful in reducing pain in the long term in people with this syndrome, but keep in mind that it carries a number of potential side effects; you should therefore try all other techniques and cures before considering it.
Method 3 of 3: Prevention
Step 1. Warm up before exercising
Take five minutes to warm up your muscles in order to avoid possible injuries and also reduce the risk of suffering from this syndrome; give your body some time to warm up before starting any strenuous physical activity.
To warm up, simply do a lighter version of the exercise you want to perform; for example, if you want to run, do a five minute brisk walk first
Step 2. Stay on a flat surface when running or walking
An uneven road surface can cause more muscle contractures than a smooth surface can. To avoid this potential risk factor, exercise on flat surfaces; for example, if you live in a hilly area, choose a track for running or walking.
Step 3. Stretch after your workout
Muscles contract during exercise, so it is necessary to stretch them after a session of physical activity to restore them to their original state. Once you are done with the exercise, take five minutes to do some stretching of all the major muscle groups; stretches neck, arms, legs and back.
Step 4. Get into a standing position when standing
If not correct, you could develop piriformis syndrome, especially during physical activity. Be especially careful to stay upright when walking or running, but check your posture in all other circumstances as well.
Step 5. Stop exercising if it causes you pain or discomfort
If you overdo it, you could develop this syndrome, so you need to know when to stop. if you start to feel pain and / or discomfort while exercising, stop and take a break. If the pain continues when you resume the exercise, you do not have to continue, rest and wait for the discomfort to disappear; if it does not decrease even with rest, you should contact your doctor.
Advice
- Follow all your doctor's directions for treating piriformis syndrome; do not stop any treatment or drug therapy without first consulting it.
- If you tend to carry your wallet or cellphone in your back pocket, try putting it elsewhere; by sitting on these objects you can put pressure on the piriformis muscle and aggravate the situation.
