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Piriformis Syndrome Exercises

What is it?

Piriformis syndrome is pain in the hip, buttocks, or thigh. It is caused by pressure on the piriformis muscle in the hip. The pain is a deep ache and gets worse with exercise or sitting for long periods. Ask your caregiver for more information about other ways to treat your injury.

Do's and Don'ts:

Caregivers may tell you to remain pain-free as exercise. If your injury does not improve, call your caregiver.


  • Buttock Stretch:
    Picture of buttock stretch
    Sit on the floor with your leg straight. Cross your injured leg over the opposite thigh placing your foot next to your knee. Grab your knee with your opposite arm and gently pull your knee across your body, stretching your buttock muscles. Hold for 30 seconds. Repeat 2 times.
  • Thigh Cross:
    Picture of thigh cross exercise
    Lie on your back with your legs straight. Lift your injured leg straight up and then lower it across the hip keeping shoulders flat on the ground. Hold for 30 seconds once you start to feel stretch in your buttock muscles. Repeat two times.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.