Piriformis Stretches to Relieve Piriformis Syndrome: 7 Gentle Exercises to Try

Do you experience a deep ache in your buttock that sometimes travels down the back of your leg? Does sitting for long periods, climbing stairs, or getting out of a chair make the discomfort worse?

These symptoms can sometimes be associated with piriformis syndrome, a condition in which the piriformis muscle in the buttock irritates or compresses the nearby sciatic nerve. However, similar symptoms can also come from problems in the lower back or other conditions, so the cause of persistent pain should be evaluated.

The good news is that gentle stretching and appropriate exercises may help some people reduce tightness and improve mobility.

Here are seven gentle stretches you can try, provided they do not worsen your symptoms.

1. Figure-Four Stretch

The figure-four stretch targets the muscles around the hip and buttock, including the piriformis.

How to do it:

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Place the ankle of your affected leg over the opposite knee.
3. Gently draw the supporting thigh toward your chest.
4. Stop when you feel a mild stretch in your buttock.
5. Hold for 20–30 seconds while breathing normally.
6. Relax and repeat two or three times if comfortable.

Tip: Avoid pulling forcefully. The stretch should feel gentle rather than painful.

2. Seated Piriformis Stretch

This variation can be convenient if you spend much of your day sitting.

How to do it:

1. Sit upright on a stable chair with both feet on the floor.
2. Place the ankle of your affected leg across the opposite knee.
3. Keep your back relatively straight.
4. Gently lean forward from your hips until you feel a stretch in the buttock.
5. Hold for 20–30 seconds.
6. Return to the starting position slowly.

Repeat two or three times if the movement feels comfortable.

If sitting increases pain that travels down your leg, skip this exercise and try a more comfortable position instead.

3. Knee-to-Opposite-Shoulder Stretch

This stretch gently targets the outer hip and buttock.

How to do it:

1. Lie on your back with your legs extended or your knees slightly bent.
2. Bend the affected knee and bring it gently toward your chest.
3. Guide the knee slightly toward the opposite shoulder.
4. Stop when you feel a mild stretch in the buttock.
5. Hold for 15–30 seconds.
6. Slowly release and repeat two or three times.

Do not force the knee across your body or twist your lower back aggressively.

4. Supine Figure-Four Pull

This variation allows you to control the intensity while lying comfortably on your back.

How to do it:

1. Lie on your back with your knees bent.
2. Cross your affected ankle over the opposite thigh.
3. Reach behind the supporting thigh with both hands.
4. Gently bring that thigh toward your chest.