Deep Gluteal/Piriformis Syndrome Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. Piriformis stretch in sitting
- Start in sitting on a kitchen chair (not too soft).
- Bring the left foot onto the top of the right knee.
- Now gently apply some downward pressure to the left knee.
- Once you have done this slowly lean forwards until you feel a stretch in the bum muscle on the left side. Hold position for 30 seconds.
- Repeat on the other leg.
2. Bridge in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Push your heels down into the floor to gently lift your hips upwards. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- Hold at the top for 5 seconds.
- Push up as far as you feel comfortable, and pain and stiffness allow.
3. Forward bending and arching in standing
- Start standing upright with knees slightly bent.
- Place your hands on your thighs.
- Take a breath in.
- As you exhale slide your hands down your legs allowing your back to bend as you do.
- Go down as far as you feel comfortable and then slowly return to standing.
- Now lean slightly backwards as far as you feel comfortable.
- Keep the knees slightly bent at all times.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next progression. More emphasis will be placed on strengthening and stabilising exercises and the exercises specific to the sciatic nerve will also change, but the sentiment regarding mild tension or discomfort remains. Pain should not exceed 3/10 on your perceived pain scale whilst completing this exercise programme.
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This programme is a further progression with challenging progressive exercise. The same principles regarding low-level discomfort and tension remain where the sciatic nerve is concerned. Pain should not exceed 3/10 on your perceived pain scale whilst completing this exercise programme.
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