bodyMinder Volume 2 Issue 2

SPENT THE WINTER ON THE COUCH?
Massage and Stretching Can Help Relieve
Symptoms of Piriformis Syndrome

Do you frequently sit for more than a couple of hours at a time? Are you a commuter or do you do lots of driving? Do you cross your legs when you sit or carry a bulky wallet in your back pocket? Have you spent too much time in front of the TV this Winter or even on the treadmill? Each of these can be a factor in developing Piriformis Syndrome.

Piriformis Syndrome, a painful condition of the lateral hip rotator muscle, is often confused with Sciatica. True Sciatica is often caused by a herniated disc, while Piriformis Syndrome is caused by a tense muscle or group of muscles. If you have pain in your hips, glutes, down the leg and in some people all the way down to the foot but don't have a herniated disc, the problem might stem from a tight Piriformis muscle.

The Piriformis is one of the lateral hip rotators that falls on top of the Sciatic nerve and in some people, the Sciatic nerve actually goes through the muscle. Pain in this region can be addressed with massage therapy and with stretching.

Massage for Piriformis Syndrome helps to release the muscle spasm and can really feel great. It also helps to bring more circulation to the area and break up any adhesions in the area. Stretching helps to relieve the pain by lengthening shortened muscle fibers and releasing the spasm.

The following article excerpt from www.spine-health.com illustrates great ways to relieve your Sciatica-like symptoms caused by Piriformis Syndrome with stretching:

STRETCHING EXERCISES
FOR SCIATIC PAIN FROM
THE PIRIFORMIS MUSCLE

Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include:

SUPINE PIRIFORMIS STRETCHES:

Lie on the back with the legs flat
Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand.
Trying to lead with the ankle, pull the knee towards the opposite ankle
Lie on the floor with the legs flat.
Raise the affected leg and place that foot on the floor outside the opposite knee.
Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed.
Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent.
Gently pull the lower knee up towards the shoulder on the same side of the body.

BUTTOCKS STRETCH
FOR THE PIRIFORMIS:

Begin on all fours.
Place the affected foot across and underneath the trunk of the body so that the affected knee is outside the trunk.
Extend the non-affected leg straight back behind the trunk and keep the pelvis straight.
Keeping the affected leg in place, scoot the hips backwards towards the floor and lean forward on the forearms.

All of the piriformis stretching exercises should be held for 30 seconds and repeated 3 times.

Have a question or a suggestion about what you'd like to see in the next issue of bodyMinder? Let us know!

You were sent this email because you requested to be sent information from Bodymind Massage Therapy or you supplied Bodymind Massage Therapy with your email address for contact purposes.