Thanks so much for watching! Want to pinpoint the source of your back, butt, hip, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
I'll always be in debt to ur help thanks I got relief from the pain last year it was killing me and ur video was the only source that helped me through entire course of treatment
Hi! I tried ur test of bending the leg one over the other and the bad leg(right) actually touches the bed while I m trying to push it down whereas the good leg (the left leg with no pain) is about 40degree of the ground. I m doing the exercise sitting on the bed with my legs bend 90degrees and touching the ground. I have pain in lower right hand side of the back ..
Thank you!!! Have a lot of ext rotation in my femur and sit and stretch a lot (yoga teacher) tennis ball and stretches were making it worse!!! Just tried this and already could strand up without pain (did feel tingels in my leg while doing the clambs) THANK YOU
I watched this video about 2.5 years ago after developing piriformis syndrome. It absolutely saved me then, when none of the other popular stretches or exercises did the trick, and it saved me again today! I had to hunt it up again just to leave this comment and take the time to thank you!
My left leg blew out 16 days ago. I haven't had a good night's sleep since because of the pain in my left butt cheek. Couldnt sit or lay in bed comfortably. Spent a week with a chiropractor. And last week started going to a pt who twisted me into a pretzel. Yesterday I did 2 things that eradicated the cheek pain completely, so far. I started your 2 exercises, and sat on two tennis ball under the sore cheek and rolled around on them. First time a youtube video ever helped me.
I had pain in my left buttock which was causing pain in my left testicle. After months of scans and doctors appointments I found this video. I sat on my side and done 3 sets, and the pain disappeared instantly. At first I was so sceptical and thought it was a matter of time before I felt another twinge, but after half an hour there still was no pain. I kept doing it everyday and the pain never came back. Now and then I get the pain from time to time, I just do this exercise and pain goes away again. I must have watched 100 youtube videos to find this one. Thank you so much.
What’s up SooperJudas, I’ve been experiencing similar left buttock/hip pain and left testicle pain. I got a testicular cancer test just incase and it came up negative, thankfully. Any update on your condition?
Hey Hector, same here. I had 2 doctors have a feel and everything seemed normal. I done the exact thing in this video, lying on your side and open your leg upwards and holding it there for about 60-90 seconds, I done about 5 sets with a 10 second break in between. I found after holding my leg up like that, after the first 30 seconds my body was tensing to try and keep my leg up, trying to relax and keep you leg up seemed to really work for me. When i was able to relax my buttock muscle while keeping my leg up, i could feel instantly something change, for the better. That was pretty much the last time I ever had the pain. Now and again it will come back, but i go lie on the bed, and do 5 sets of this again, and the pains gone. When your leg is up, try pushing your hips forward slightly to get your buttock to relax. Hope that helps @@hectornavarro4488
So you totally saved my sanity with this video. I've been stretching and sitting on tennis balls for weeks with little to no success. 10 minutes of these exercises and I noticed immediate relief. You're doing the Lord's work brotha. Thanks a million
I've used various balls and rollers - they're good for some things, but you have to do the exercises. I find walking one of the best treatments for ME. Walking hills where I live gives my butt a pretty good workout. These are the best videos I've seen for this condition.
I believe I got this from my bike seat not being tilted forward enough. I have excellent flexibility I can do a seated stretch past my toes 8 in and that lifting your foot up over the thigh of the other rolling back on your back and pulling back I can do well. The sit test with doing that position both legs on top are horizontal and I can stretch him down farther so I will stop the stretching of these muscles and try to see if you're shortening them will work. I said with my leg over another all my life and as hard as I try to stop I can't. I keep pulling it down and before I know it it's back up there I'd have to tie my feet together with a rope but it doesn't feel right I need to have that position to feel normal and relaxed in the hips for some reason. On that note my right leg which I normally cross over the left is a little more stretched than the left.
Somebody give this man a hug from me. This video has ended months and months or pain and hundreds of pounds spent on osteopaths and physio and massage therapy and just about everything I could think of to fix my chronic pain in the butt. I love you for posting this. Completely seriously you have changed my life.
Wife just hugged me ❤️. Glad I could help you Emma! Appreciate you watching and your feedback. Hoping I can help many more women like you in my future! Stay healthy wherever you are! Dr Charlie PS- shoot me an email at charliejohnsondpt@gmail.com and let me know how you’re doing and if you have other questions. 👍
nawluck pain pain pain. Every day. I’m a runner as well and it was preventing me getting any further than 5k at a push. 3k in and it was just unbearable.
Emma! Thanks for chiming in- sure thing... so awesome to be able to help so many people. Would you be open to chatting with me so I can get some feedback from you and ask you a couple questions? Would be super helpful for me! If so, could you shoot me an email at charliejohnsondpt@gmail.com? If not, that’s cool- but would love to connect. Thank you! Stay healthy- hope to chat soon! Dr Charlie
I am a 19 year old aiming to be a military officer and piriformis struck me a year ago and kept comming in gaps time to time. Pain was unbearable finally found you Sir. You are god's man🙏 Respect from nation of Mt Everest
I’m in shock and feeling emotional. I have been living with chronic lower back pain for well over a year. I have seen physios and specialist physios. I have seen chronic pain Drs and nothing has given me any real relief. I have struggled to dress myself, putting on socks for example was a nightmare. I also started to walk with that horrible side to side gait. I have spent hours and hours doing stretches and exercises only to attain minimal results. I came across this video by chance and decide to give it a go not expecting much. WELL, I GOT A WHOLE LOT! After doing this video and a video from another RUclipsr working on similar principles I started my usual Pilates routine on the reformer. After my first set I noticed I felt different. I stopped and did some side to side rocking on my back and I had the most satisfying 2 pops in my pelvic area. I am now walking like a normal person. My legs feel freer and I move with such ease. I feel I could cartwheel. As I sit here typing this, I am not in my usual pain, struggling to sit. I can pick things up off the floor without having to do it in an odd way. I am stunned and in disbelief that these videos have made such a change in how I feel. I cannot attribute this result to just one of you so I am leaving this comment on both your videos. I’m sure it was a combination of both your ideas that have helped me greatly. I am forever grateful for you sharing your knowledge and helping me find some pain relief after all this time. My life has changed! Thank you!!!
You should be knighted for your service. Day 4 into the worst pain of my life and two days off work and immediately I’m feeling better due to this video, I just managed the washing up and cooked dinner nearly in tears. Thank you brother.
This is absolutely amazing. Can't believe these exercises helped this fast. From barely able to walk, stand up, get in and out of bed etc. To being abke to move normally again in 2 weeks time. Started one year ago, took more than 6 months to completely get rid of it even though I was stretching and seeing a physical therapist. Symptoms appear again on the same side (right). Decide to go see a physical therapist immediately this time. Still worsens, and pain appears on the left side. Stopped stretching, only doing these exercises, and what a relief it is.
I’ve had 2 years of pain and burning after doing mountain climbers at the gym. I’ve had scans, osteo, physio, chiro, yoga, stretching, and nothing has helped. I tried this and I have immediate relief! Thank you!!!
I got injured deadlifting 4 months ago. Kept stretching the piriformis because that’s what everyone says even though it felt strained. Then I come across you and I can not say how great full I am. I have been in such an awful mood no running no improving myself and now I can agian just in time for soccer season. I love you so much
Two days of doing these two exercises and no more stretching... I can walk without pain in my pirifomis. I keep thinking its too soon and keep expecting the pain to return. So much gratitude for Doc Charlie's video to pop-up on my feed. A real miracle. I am blessed.
@@vivianeraw8448 I stopped doing stretches and began doing Dr Charlie's exercises 2 or 3 times per day. Before that, I could barely walk because the pain was so intense. Take care and I hope you start feeling better. One thing...do not massage the Pitiformis makes it worse,
Yeah I’m trying it right away since I am rather flexible and recently my peroneal tendons and tibial tendons and I think even Achilles gave in, all in one go, after I have been doing well with weight training and cardio. I was even increasing weight used. Until one day boom. And then I engaged in an activity that next day caused real sore piriformis but it wasn’t even tiring! So that tells me this muscle might be week and not supporting my lower legs.
I have to say I have been on the pain journey for over 14 years. Degenerative disk disease and so on not going to bore you lol. Anyway I have tried everything known to man and this Doctor/physical therapist has ended that journey. If he were available I would give him a huge hug because after the second day of doing this I haven't had any pain whatsoever. Thank you so much for POSTING this kind Sir. You are for sure a God send.
Hi doctor charlie! I am a medical doctor and I have been having butt pain for about 4 months not being able to sustain sitting position thus making driving for me very hard. I have been doing stretches that my PT has taught me with no improvment. Due to severe pain i tried searching for more answers and i saw this, your explaination really made sense why the stretch was not working. This exercise is not as hard and after doing a few sustained heel to heel ptessure, wow the pain was significantly decreased!!! I have not been taking pain relievers since then. Thank you so much!!! I have been in relieved with this agonizing pain! I hope you help more with this video! Im going to share this video!
Hey Joan! So glad I could help you- and hopefully can help your patients or others with your share. Let me know if any of your patients need help! Appreciate you taking the time to shoot me some feedback! Stay well!
I’m a PT but ashamed to say I don’t have in depth knowledge around stretching especially for me - with my level of activity. This has not only been useful for my knowledge but stopped me just short of OVER STRETCHING my piriformis. Thank you so much for this incredible knowledge and demonstration. Can’t take for granted that we get this incredible gold from knowledgable folk like you 🙏🧡
Dont be ashamed! the body is a very complex system we still don't know a lot about. RUclips has been great for spreading knowledge faster though! Keep learning!
@@annas7892 the body is a complex network with every single part needing specialism. I have my core specialities as a PT, work full time and come online in my free time to learn from others. That is exactly what I was doing here.
Years of pain, years of stretching, stretching, stretching, not getting any better. And then BOOM! A few days of this and the pain is gone. Gone for months and months!
I’m telling y’all rn this WORKS. Started randomly feeling piriformus and nerve pain from my butt all the way down my leg whenever I sat down or moved around a lot. Tried stretches and massage and it did very little. Saw this video and began doing these excersises and it immediately improved. I’ve only been doing them a few days and it’s mostly cleared up!
I don't know where did you go to for a physical therapy but those excercises are very old and they are a part of Lumbar pain set of excercises. I've seen in the comments that so many people spend so much money on physios and I cannot believe that they didn't get thise excercises.
Neriko! Amazing- SUPER THANKS! Thank you so much. Sorry I didn't see this till now. Appreciate your support and happy I could help! Stay well (wherever you are)!!
Dr. Charlie, thank you for going against the mainstream on how fixing the Piriformis Syndrome. I have had this problem for 4 years without finding a solution. In the last few months I have practised your exercises and now I don't have pain at all. Thanks forever!
@@ffassualt1671 Hey bro! I did some stretches to improve my hyperlordosis and my pain increased significantly. Then, I discovered that stretching my butt, my Piriformis Syndrome was getting worse. Then I found this channel and I started to do only contractions. The first day I had so much pain, so I did these exercises progessively, increasing the number of repetitions and finally putting loads on my leg. Nowadays, I don't have pain. I hope that helped you.
Oh my god I love you! Seriously, i have been over stretching, doubling up on my yoga classes, getting massages, and i have not felt releive until after watching and doing the exercises from your video, thank you so much.
Hey Katie- Dr. Charlie here! Checking in to see how things are going?! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
WOW! Been dealing with piriformis syndrome for over 20 years. Stretching gave temporary relief. No exercise could hit it quite right. Lately, I thought I was also developing sciatica because of nerve pain in my back and legs. I started these a couple days ago and am seeing rapid improvement like never before! Thanks so much!
Jerry! Awesome man! Glad I could help you my friend. If you're open to it, shoot me an email at charliejohnsondpt@gmail.com. I'm looking for some feedback on something I'm developing for people with piriformis pain and could use your help! Would really appreciate it. Thank you!
Hey Jakub! Thanks for the feedback, glad I could help! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
I was in pain for 6 months and now I'm cured. Thank you! Your simple self test showed me that I was doing the wrong exercises. After seeing a chiropractor, physical therapists, and a back specialist, I was still in pain and could barely get out of bed in the morning or go to a grocery store. I had hip and back x-rays and MRIs with and without contrast. The diagnosis, piriformis syndrome, apparently was correct. The prescribed exercises were not. You saved me. Thank you, thank you, thank you.
how are you doing these days, made a full recovery? can you share your path to recovery and what you did? I'm having the exact same experience with doctors
I was in 6 months of pain all the time, struggling to even pick up my 8 lb dog. Stretching constantly. After 1 session of these I feel better than I have in so long. Thank you! This is becoming part of my daily workout
I had severe sciatica from my piriformis for well over a year culminating in several months where I could no longer stand or sit without extreme pain at 30. Attempted treatment with a MRI scan, chiropractor visits, physical therapy, stretching, foam roller, massages, and steroid injection with all having little to no long term relief. After watching this video, testing my symptoms, performing the recommended motions, and introducing regular glute workouts my piriformis sciatica pain is almost complete gone and I am fully mobile again! You have made a WORLD of difference in my life and these videos are such an invaluable resource for the general public.
I started having severe pain 9 months ago. At times I could not walk. I searched videos and looked for answers. I found this video and I tried the first exercise. My pain left immediately! For 2 weeks I have been pain free. A couple of times, the pain started and I did the exercise and it stopped. Now I do only the first one, three times a day. Thank you with all my heart!
Thank you! I was given these exercises in a Physical Therapy session, but with no explanation as to what they were for. I then added some stretching to my workout, which was likely working against the PT I was doing, and my pain had returned. Knowledge is so important! I can't thank you enough.
I too have been experiencing buttock pain, and numbness in right right leg and foot, for about 6 months. I had been stretching religiously, saw chiropractor, and acupuncturist with no relief. I just happened to run into a friend of mine who had experienced the same symptoms as mine and he pointed me in your direction. One week into the stretches recommended by you, and the pain in nearly gone, and the numbness is significantly improved. I was able to golf 18 holes yesterday and I walked the course carrying my bag, something I haven't been able to do in over 6 months. Thank you!!
Dan Costello thanks for watching. Appreciate the feedback! A friend of yours?... who had also seen my video and taken my advice? Pretty cool stuff. Glad we could connect and you could get some relief! Dr Charlie
@@drcharliejohnson Update. 1 month later and this has made a tremendous difference. The pain is gone, I still experience a little numbness. I am running again, aprox. 16-20 miles a week, and its been nearly a year since I was able to do that. I do these stretches twice a day. Thanks again.
@@drcharliejohnson Yes I am doing well. Continuing with the stretching, and working out. Pain is gone, I still get some occasional numbness, but at 60 years of age, if this is the worst I have to deal with, I will gladly do it gladly. Again thank you, and stay home and stay safe.
What an absolute legend ! My mom does yoga and she regularly stretches her body, she starts having symptoms of piriformis syndrome, every other video on the internet teaches about stretching but none of them are correct because she anyhow stretches during her yoga classes. We were about to visit a doctor and at the last moment I found this video and exercise. 15 min of exercise and one day later the pain is relieved. Thank You!
Dude! Are you kidding me? I had pain in my butt or tingling in my foot for months. I watched your video and read the testimonials. Doing the exercises in your videos has taken the pain and discomfort away. I am completely amazed. I am a RUclips junkie and no video has helped me more.Thank you. Keep doing what you are doing. You deserve many more subscribers. God bless!
Wow. Thank you. I went from like a manic state of anxiety and depression about this new syndrome to oh my God it's been resolved just by following your excerise recommendation. It especially helped doing the 1 minute stretch x 3. It feels like the issue is totally gone now as fast as it appeared. Thank you. Sam from Toronto Canada
You may have just changed my life. Been going through some stuff recently, on top of dealing with this pain I’ve had for 6+ years. I woke up cuz anxiety, and your video was at the top of my screen. I literally did the first exercise for less than 1 min, and I feel so much relief. Unreal. Thank you bro. You gotta new subscriber 🤝
I am so thrilled, I am an avid stretcher and yoga person, all of a sudden I have right hip pain, HOW and now I finally find out, I have been OVER STRETCHING my Piriformis muscle. I am so thankful to have watched this. I already feel some relief!!
All I can say is, "Oh, my goodness." I did one round of this and my pain is already subsiding. For a month now, I had been doing actually what Charlie explained was wrong! Spending so much of my day, stopping to stretch. I Googled, "In bed stretching this morning," hoping to arise without pain. It's always worse in the morning. I did said stretching, with 0 relief upon rising. Practically, in tears. I am grateful for finding this video. Thank you, thank you, thank you! 🤗
Same with me. I thought I had developed chronic paint in my glute and hamstring, and was stretching constantly. Now after one round of exercises I’m finally walking without that tight pain in the back of my leg. Amazing. Thank you doctor!
GOD BLESS YOU SIR. After like 3 years of misery and stretching and not even being being able to lay on it, sit on it, run, sleep. Everything hurt. 😩 When I do these exercises the pain is worse for a day or two while the muscle is sore and rebuilding, but then the pain is SO MUCH BETTER. If I keep up with them every few days I almost forget about the pain. Thank you for giving me my life back!!
Dr Charlie, I was living with the chronic pain for last 8 years.I came across this post 2 weeks ago and tried the exercises for 3 days.I am pain free and not able to completely believe that it's gone.I can't express my gratitude 🙏.May god bless you and your family! ...Sanju
Okay, I started doing the first one last week and I started feeling so much better about halfway through the week. I've come home from work literally pain free by the end of the week. This is literally life changing for me. Thank you so so much.
Hey pls i want to Ask u a question Did u feel thé sciatic nerve pain And how r u now r u able to bé active pain free And r u able to sleep on your back now!????
After just one night and the following morning of doing these exercises nearly all the pain has dissipated! I aggravated my sciatica a couple weeks ago from sitting on a seat too long that cut into the back of my thigh. Initially, I tried stretches because that’s what ALL the info online recommended, even from well respected sites. It made it painfully worse to the point I could hardly walk. My toes were starting to tingle and go numb. This made so much sense and I am so grateful I found your channel. Thank you so much! Please everyone try this. You don’t have anything to loose but the pain, and your good health to gain. Much gratitude Dr.! 🙏🏽 🙏🏽 🙏🏽
Omg! saw this video this morning while searching for help. I have been in pain for 2 years after a running injury in an OCR. Everything I was doing didn't help to ease the pain. After realizing I have been over stretching for 2 years thinking it may help I decided to give this a try, and to my surprise it helped so much. The pain is 90% gone just on the first day! I had to come back just to thank you. God bless you!
My PT years ago had me doing "clamshells" all the time, and I just thought they were boring. I didn't realize how central the exercise was to my rehabilitation. Now that I'm having a bit of a recurrence of pyriformis syndrome, it's great to come across this to make sure I don't overstretch and that i do strengthen the pyriformis.
Isometric exercises seem less dangerous. Maybe impossible to overdo? had immediate relief using two bands and three-in wide band of elastic and a green pt band. Man, does that do the trick. A pain doctor told me stretching was key but nothing was helping--even three expensive sessions of shockwave. I think the resistance is key. Thanks immensely for posting this. Don't roll on tennis balls. I damaged my butt peripheral nerves doing this.
@@cmunley1 thank you so much for sharing 🙏 How s your sciatic nerve now Hope you made it to full recovery I started thé tennis ball stretch i stopped i felt its putting more pressure I will start thé clamshell exercise Thèse last 2days i increased m'y steps thinking i will feel better thé last day thé sciatic pain got t'il m'y foot 😭 i thought m going to get better mouvement IS best as it decreased thé pain in piriformis at first 😭😭😭😭
sciatica and piriformis for 5 months now, tried everything and found this video. Did the test and needed to shortened this muscle, and the same night, in actually woke me up, I felt a burning and I knew I was on the right path. NO pain in the morning and the day was great. I'm working at the exercise every day. thank you.
This is amazing! I was in tears from this pain and none of the other stretching videos I’d found were working, it was actually becoming worse. Did this and it’s already 80% better. AMAZING!!
Hey Sazza21! How are things going? anything I can help with? If you get a chance, shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing!
I have no problem whatsoever doing that 1st exercise, but the 2nd one with the band sends a heavy dull pain down back of my right leg when I try to lift my hips + stretch the band !!. . No pain in my butt at all, just back of my leg !!
You saved me. :( thank you so much!! I was doing the stretches and it made the pain come and go. But your exercises got rid of the pain FOR GOOD . THANK YOU. ITS BEEN OVER A YEAR. HAD TO COME BACK AND COMMENT THIS!!
Until I found this video, I was suffering from buttock pain for several months. I first tried to stretch the muscle as advised by several other PT videos. However, after trying the “shortening” exercises recommended here, I’m finally finding relief!! After 2 days of these exercises, pain is about 95% GONE!! I’m amazed!! THANK YOU so much for sharing your knowledge. Other physical therapists need to follow YOU and stop telling people to stretch this already stretched muscle!!
Yup.. me same too.. i follow the other youtube to stretch the muscle and made my muscle pain and not become better... After follow your instruction much better... Thanks for better advice 👍
A complete turn round. The ONLY method I have found that has helped me to significantly reduce (and perhaps cure) my piriformis induced sciatic never pain. Everyone else recommends stretching. I tried all the various stretches for weeks, with no positive results on my sciatic nerve pain. Most likely make it worse. This contraction approach was the ticket for me. THANKS!!!
As an LMT, I see so many in my field try to stretch clients to relieve tension. I have noticed that shortening tissues allows inflammation and interstitial stasis to drain and allow the tissues to relax. Glad to see others following this logic.
Have been in serious pain and losing sleep for about 3 weeks. Stretching did no good. One day of taking your advice and doing the two exercises worked like magic. Was able to get a full nights sleep and am now pain free. I'll be continuing with this therapy. Thank you so much!
The last exercise with the band made such a difference so quickly! I have been stretching, sitting on golf balls, rolling endlessly. Thank you so much!
I am a yogi who was told by my PT to stretch the piriforimis muscle when I had pain, which has only increased, but so much so that I have not been able to negotiate getting out of bed in the morning., IT never occurred to me to NOT stretch the muscle, but to do the exercises that shorten and strengthen it. I have gratitude for your expertise! It works!!!!!!
I encountered your RUclips video after researching relentlessly online about the radiating pain from my left butt down my leg. After weeks of stretching, and no improvement, your two exercises immediately relieved my pain. And after only one round of trying! THANK YOU! Glad I didn’t endure months/years of pain like others here have reported before finding your video.
When I read comments on this video that you are doing Gods work, and that people were healed or fixed after just days of doing these exercises, I thought ‘yeah right’ but let me tell you, after 15 years (YES 15 YEARS) if excruciating back pain, I have been to Chiro’s, physio’s, sports massage therapists, massage therapists you name it, and I’d get two weeks relief max, well, 3 days in doing these exercises and my pain diminished from an 11/10 to a 2/10, one doctor wanted to seize my vertebrae together! I’m so glad I said no!! Thank you thank you thank you! I honestly am so grateful I came across your video! For someone healthy and fit like myself I struggled at why my back was so bad and you’ve fixed this. A million times thank you.
Oh wow I’m crying I’m so happy it’s been five years of nonstop nagging pain these two Lil exercises have helped so so much I’m excited to keep doing them oh thank you
It fixed me with almost no effort, this is insane, i could not walk or stand for two days. Thank you so much, been stretching and not getting better only pain, now im fine, thank you again
@@harshsawant4936 it took along time, maybe one mounth, i had to get painkillers just to stand and walk, and the doctor said only way to get better was to stretch and keep walking. hope you get better
@Deki nah i had pain for maybe 90 days, got some pain killers from the doctor so i could walk and stand up, he also told me it was important i kept walking and streatch. it was 90 days total, but it got a little bit better each day by walking
I'm prone to piriformis syndrome after being a fitness instructor for 34 years. Jus thad knee replacement surgery and with having to elevate my leg all the time, the pain in my glute has flared up to where it hurts more than my new knee! One round of these two exercises has already started to provide a little relief. I've been stretching the heck out of my glute, with only more pain. Thank you thank you for your information. I'm forever grateful.
I just did this and there was a LOUD crack/ pop... and 90% of the pain was relieved!!! I've been overstretching, according to these self-tests! Thank you so much sharing this information 🙏❤
Danika White awesome! Glad I could help! I’d love if you’d shoot me a personal email at charliejohnsondpt@gmail.com so we can connect. Thank you for watching!
@@rachelmahony1298 I just discovered this video yesterday. All's I can say at this point is, I was in tears for 2 days, the pain was so bad . NOTHING was working to even subside it. I did 3 reps of 15 of the 1st exercise in the video, and it was completely gone and hasn't come back as of yet. I plan on doing the exercises 2 x's daily, as suggested in the video. Good luck... I hope it works for you, too.
@@rachelmahony1298 mine came back, I went to a massage therapist who just hammered on my glutes and brought back the pain. Trying to let it calm down and then get back to exercises.
I cannot thank you enough. As many other have stated, they've suffered from extreme pain. I am one of those. Physical therapy and other specialists, prescriptions, nsaids, nothing helped and the stretching seemed to make it worse. When you suggested muscle contraction, I simply flexed my glute muscle and got instant relief. I had tears of pain for my symptoms and your suggestion instantly gave me relief. I seriously cannot thank you enough. If there's a charity that is important to you, I will make a donation to it.
This provided instant relief for me! I’ve suffered from this pain for almost 3 years now and tried many remedies with little to no relief. Even physical therapy, prescribed meds, and tons of exercises and stretches. Idk if it will be a permanent solution but to be pain free right now in this moment is awesome. Thank you so much!
I have had the feeling of sitting on a ball in my left buttocks for almost a year. Pain sitting too long and generating down the outside of my left leg. Have had multiple problems on that side. But after rehabilitating the herniated disk and the bursitis in the hip I was left with this. I had been told to stretch and no stretching in the world helped. When I saw your video I just tried these exercises and have done them now for the past month. Felt relief already after 1½ weeks. I have less pain and it is getting better for every day that goes by. THANK YOU for sharing this info.
Charlie, I don’t know if you will see this 5 years out but THANK YOU for validating my pain and issues. I went to PT and was misdiagnosed, but you and the rest of RUclips have helped me immeasurably. I had hyper mobility in my joints, lifted and twisted more than I should have at 57 years old AND sat in a really hard chair looking at the ocean in Puerto Rico while the hubby was working. Perfect storm. My PT was treating me for a QL issue. But the moment I put an SI belt on and found you??? Suddenly treatment is working ! THANK YOU for creating content. 😘
Hey Terri! Thanks so much for the comment- for sharing your story- and for your support. So glad I could help you and help you see things in a different way. Also, happy treatment is helping. Appreciate you watching my content. If you get stuck and need help- or would like me to review your case personally- just let me know here (I work with folks worldwide). Thanks Terri! Keep up the great work. Dr. Charlie PT
Wow, you are the guardian angel I waited for. Two month of severe pain and stretching for more pain. I can just cry in gratitude. Thank you for taking away my pain.
I have been suffering from pain for years. I was told it was sciatica and I was given stretching exercises that felt good while I was stretching, but that’s about it. I stumbled across your videos and after trying your strengthening exercises, experienced immediate relief. Thank you, Thank you, Thank you! I am so great full!
I knew my body didn't suck this bad at healing. I have been in agony for 2 months now. Everyone/thing told me to stretch it. After just a day of not stretching and trying these exercises I have noticed a difference. I guess it truly is hard to get good help. I feel this will lead me down the path to recovery. Thanks so much for posting this @doc
@@zieteniere7500 yes friend, I did. Thanks for asking. Back to being active with no real restraints. I think I got in my head a little bit so I think a change in my mentality helped quite a bit as well as just getting back to my regular routine. How about you?
Sir , I had been having buttock pain since last 1 year and I had been doing all the Excercises on different RUclips channels without any relief.. Glad I found Your channel and these 2 excercises have given me 90% relief in only 2 days..I can sit now and stand with almost no pain now...Cant Thank you enough..God bless you with all the happiness and success in life!!!
This guy is super smart. I been stretching it for years to no avail. I have numbness down my leg and before this video all I did was stretch it while I feel like it’s longated and need to be strengthened but I always am told to stretch. But lately I been just laying on a tennis ball on it and what this doc makes sense.
I made this discovery about hip flexor pain last year, so now I know to look for videos that suggest strengthening instead of stretching. Thank you for this video! Ready to tackle periformus pain now.
I have been suffering for a couple of weeks with "Piriformis Syndrome", I saw my doctor who recommended physio, I had watched numerous videos, and then I discovered yours, and it saved the day!! today I was able to walk, without limping in pain,and have not taken any pain reliever!! so thank you so much for this amazing easy to follow video, :))
Thank you for this video. I had tried EVERYTHING...rest, ice, heat, deep tissue massage, PRP injections, physical therapy, yoga...over 10 YEARS, and nothing fixed my piriformis problem. The exercises in this video worked. No more hamstring/hip/sciatic pain. Amazing. Thank you.
Hey David! Thanks for the feedback, glad I could help! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
I'm another of your success stories--one session of these two exercises got rid of weeks of pain. I felt helpless about curing my piriformis syndrome after stretching for 2 months. Thank you so much.
I've had a pinch for several years. Over the years I've seen many chiropractors for sciatic pain. Have also been to physiotherapists for other issues. Whenever I need to deal with the piraformis I'm always told to do the standard stretch. How you hit on this is like a miracle. The first try I did your first stretch five times and couldn't and still can't believe the pain went away. I'm 83 and working on stretching the fascia and strengthening my back after four months in bed this year for other issues and am in hunchback mode which is really freaking me out. I am going to a body reflexologist a couple of times a week which feels really good and swimming and exercising everyday. What really surprised me was how much looser I felt walking after just the one little session of yours. My heart or to you Charlie Johnson
Wow! This is awesome! CrossFit, runner, cyclist, yogi you name it, I’ve loved it & had to stop 4+ years ago after PITA /right hip pain. Several PTs, injections, chiro, TENS, massage, etc & nothing healed it. Felt “tight,” stretch, felt good, vicious cycle until your video. Stopped all exercise/stretching while I work on strengthening. Plan to restart aerobics/weights after several pain-free days. 1 week in following this video & I’m already 90% better. Thank you so much!!
Pamela Ward hey! So glad you found this helpful- sorry to hear about what you went through, but glad you’re on the mend! Appreciate you watching. 👊🏼 Sure, would love to connect and see if/how I can help. Shoot me a personal email at charliejohnsondpt@gmail.com 👍 Thanks Pam- hope to chat soon!
Physical Therapy & Johnson Thanks! That’d be great. After several years of pain & not knowing really what to do, I’d appreciate your expertise on where to go from here. I’d love to get back into my exercise routine but safely & pain free. I’ll reach out through email to set up a consult.
I've been doing those exercises for 3 days and already have positive results. It's no wonder, I've been doing the exact opposite of what I should have been doing. THANK YOU SOOOO MUCH!!!
@@drcharliejohnson I continued the exercises and just noticed now that the pain is gone. Should I continue? Or slow them to once a day? YOU SIR, are the best!
@@58nunzi I would continue for a month everyday - I know this sounds boring but I think it needs to be done - then do every 3 days , every week etc - by then you’ll have a strong piriformis that will avoid being in pain again :)
I have chronic sciatica and have not been able to sleep or rest for 3 days due to the excruciating pain I've never felt so much relief so soon thank you for these exercises God bless
Been dealing with left thigh/butt pain for a few years. All the videos out there say to stretch, use a tennis ball to work the muscle, etc..., but the stretching didn't work for me. This video was the first I've seen that recommends strengthening the muscle instead of stretching. I tried the exercise and immediately noticed a difference. After a week of doing the exercise, it's probably 75% better. Thanks for sharing this information !!
@@piet10000v hey! Would NOT use tennis ball on painful area. Most times this will make it worse! Send me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
Omg finding this video seems too good to be true! All the people commenting with the same issues as me.... not knowing why all the stretching seems to make things worse rather than help. I just did the exercises and can't wait to continue and see what kind of improvements may come. Oh I so hope so. I'm so tired of always being in pain.
I hear ya .. been my lower back on and off for 40 yrs..and now have these first time systems. Thanks for sharing. Btw have you contacted his site for more personal info . Ty
4 years of pain and a lot of stretching until I found your video. Thank you Doc...thank you...thank you...10 mins of your exercise my pain is gone. May God Bless you
This has been an absolute life-saver. Months of stretching and the pain getting worse. Now miles better after following your advice for only 1day. Thank you!!!
I’m so glad I found this. I was considering quitting my dream job because my sciatica was so bad. I was spending a ton of money just for my physical therapist to keep adding more and more stretches. I sit cross legged every chance I get, and it makes so much sense that it needs to be shortened. Thank you so much!
I have just come across this guy. He really knows his stuff. I have been stretchingg my muscles in this region for years without much gain. Ive been doing these two exercises for a month now with big positive effect. Strongly recommend
I had a herniated disc that I believe led to my piriformis injury. And I thought it would never go away. After just 2 days of rehab with the exercises you provided I feel significantly better and now have hope of a full recovery! Thanks dude!
I was in tears from this pain, so many streching videos here in youtube i followed but none of them help me, they actually make my pain worse!! thank you doctor i do what you said in the video, and thank god the pain go away! you're an angel. God bless you!
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
Thanks so much for watching! Want to pinpoint the source of your back, butt, hip, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
I'll always be in debt to ur help thanks I got relief from the pain last year it was killing me and ur video was the only source that helped me through entire course of treatment
Hi! I tried ur test of bending the leg one over the other and the bad leg(right) actually touches the bed while I m trying to push it down whereas the good leg (the left leg with no pain) is about 40degree of the ground. I m doing the exercise sitting on the bed with my legs bend 90degrees and touching the ground. I have pain in lower right hand side of the back ..
How to contact u..
Sir its urgent
Thank you!!! Have a lot of ext rotation in my femur and sit and stretch a lot (yoga teacher) tennis ball and stretches were making it worse!!! Just tried this and already could strand up without pain (did feel tingels in my leg while doing the clambs) THANK YOU
Ps Hi from Amsterdam
For my future reference, the 2 strengthening exercises start at 6:08
Thank you. 😊
Thank you 😊.
Thank You, but I like to listen to the information he offers prior to the exercises.
Kayla, you're a darn hero. Thank you. I'm sitting here in pain, just looking for relief. Appreciate the marker.
Thank you 👍
I watched this video about 2.5 years ago after developing piriformis syndrome. It absolutely saved me then, when none of the other popular stretches or exercises did the trick, and it saved me again today! I had to hunt it up again just to leave this comment and take the time to thank you!
Hey! Thanks taking the time to let me know-- appreciate the support! Glad I could help.
Could I ask you how long I should do this exercise for I mean until I get results month or less and how many times of the week
Could I ask you how long I should do this exercise for I mean until I get results month or less and how many times of the week
Hello please how many repetitions did you do?
@@merdithlopez2257 how r u now did you recover
My left leg blew out 16 days ago. I haven't had a good night's sleep since because of the pain in my left butt cheek. Couldnt sit or lay in bed comfortably. Spent a week with a chiropractor. And last week started going to a pt who twisted me into a pretzel. Yesterday I did 2 things that eradicated the cheek pain completely, so far. I started your 2 exercises, and sat on two tennis ball under the sore cheek and rolled around on them. First time a youtube video ever helped me.
Awesome! Glad I could help- please let me know if you have any specific questions.
lol pretzel comment 😂
You eh? 😬
I had pain in my left buttock which was causing pain in my left testicle. After months of scans and doctors appointments I found this video. I sat on my side and done 3 sets, and the pain disappeared instantly. At first I was so sceptical and thought it was a matter of time before I felt another twinge, but after half an hour there still was no pain. I kept doing it everyday and the pain never came back. Now and then I get the pain from time to time, I just do this exercise and pain goes away again. I must have watched 100 youtube videos to find this one. Thank you so much.
What’s up SooperJudas, I’ve been experiencing similar left buttock/hip pain and left testicle pain. I got a testicular cancer test just incase and it came up negative, thankfully. Any update on your condition?
Hey Hector, same here. I had 2 doctors have a feel and everything seemed normal. I done the exact thing in this video, lying on your side and open your leg upwards and holding it there for about 60-90 seconds, I done about 5 sets with a 10 second break in between. I found after holding my leg up like that, after the first 30 seconds my body was tensing to try and keep my leg up, trying to relax and keep you leg up seemed to really work for me. When i was able to relax my buttock muscle while keeping my leg up, i could feel instantly something change, for the better. That was pretty much the last time I ever had the pain. Now and again it will come back, but i go lie on the bed, and do 5 sets of this again, and the pains gone. When your leg is up, try pushing your hips forward slightly to get your buttock to relax. Hope that helps @@hectornavarro4488
Same problem for me. I'm gonna try this exercise for sure
@@JGalegria sorry, what?
In case anyone is wondering, the 1st exercise is called clamshells & the 2nd is called glute bridges
Mine must be fully stretched both sides I can put my hands flat on ground with straight legs my arse has been numb for 2 months
Thank you! There was also a 3rd exercise but I cannot find it again. Ideas?
So you totally saved my sanity with this video. I've been stretching and sitting on tennis balls for weeks with little to no success. 10 minutes of these exercises and I noticed immediate relief. You're doing the Lord's work brotha. Thanks a million
Awesome Robert! Thanks for watching man, appreciate your feedback and glad I could help. I'll keep on keepin on- you do the same my friend! Charlie
I've used various balls and rollers - they're good for some things, but you have to do the exercises. I find walking one of the best treatments for ME. Walking hills where I live gives my butt a pretty good workout. These are the best videos I've seen for this condition.
The same here, I'm going to start the exercises and hope for relieve
I believe I got this from my bike seat not being tilted forward enough. I have excellent flexibility I can do a seated stretch past my toes 8 in and that lifting your foot up over the thigh of the other rolling back on your back and pulling back I can do well. The sit test with doing that position both legs on top are horizontal and I can stretch him down farther so I will stop the stretching of these muscles and try to see if you're shortening them will work. I said with my leg over another all my life and as hard as I try to stop I can't. I keep pulling it down and before I know it it's back up there I'd have to tie my feet together with a rope but it doesn't feel right I need to have that position to feel normal and relaxed in the hips for some reason. On that note my right leg which I normally cross over the left is a little more stretched than the left.
@@tambach99 how did you get on? I got sooo much relief from doing this. The pain I was getting was horrible so for me this video was a God Send
Somebody give this man a hug from me. This video has ended months and months or pain and hundreds of pounds spent on osteopaths and physio and massage therapy and just about everything I could think of to fix my chronic pain in the butt. I love you for posting this. Completely seriously you have changed my life.
Wife just hugged me ❤️. Glad I could help you Emma! Appreciate you watching and your feedback. Hoping I can help many more women like you in my future! Stay healthy wherever you are!
Dr Charlie
PS- shoot me an email at charliejohnsondpt@gmail.com and let me know how you’re doing and if you have other questions. 👍
Question... where u in a lot of pain before u started the stretches? Or was ur pain more tamed before u started?
nawluck pain pain pain. Every day. I’m a runner as well and it was preventing me getting any further than 5k at a push. 3k in and it was just unbearable.
Physical Therapy & Johnson Thank your wife! And thank you! What a kindness to give out this advice to people for free 🙌
Emma! Thanks for chiming in- sure thing... so awesome to be able to help so many people. Would you be open to chatting with me so I can get some feedback from you and ask you a couple questions? Would be super helpful for me!
If so, could you shoot me an email at charliejohnsondpt@gmail.com?
If not, that’s cool- but would love to connect.
Thank you! Stay healthy- hope to chat soon!
Dr Charlie
I am a 19 year old aiming to be a military officer and piriformis struck me a year ago and kept comming in gaps time to time. Pain was unbearable finally found you Sir. You are god's man🙏 Respect from nation of Mt Everest
I’m in shock and feeling emotional. I have been living with chronic lower back pain for well over a year. I have seen physios and specialist physios. I have seen chronic pain Drs and nothing has given me any real relief. I have struggled to dress myself, putting on socks for example was a nightmare. I also started to walk with that horrible side to side gait. I have spent hours and hours doing stretches and exercises only to attain minimal results. I came across this video by chance and decide to give it a go not expecting much. WELL, I GOT A WHOLE LOT! After doing this video and a video from another RUclipsr working on similar principles I started my usual Pilates routine on the reformer. After my first set I noticed I felt different. I stopped and did some side to side rocking on my back and I had the most satisfying 2 pops in my pelvic area. I am now walking like a normal person. My legs feel freer and I move with such ease. I feel I could cartwheel. As I sit here typing this, I am not in my usual pain, struggling to sit. I can pick things up off the floor without having to do it in an odd way. I am stunned and in disbelief that these videos have made such a change in how I feel. I cannot attribute this result to just one of you so I am leaving this comment on both your videos. I’m sure it was a combination of both your ideas that have helped me greatly. I am forever grateful for you sharing your knowledge and helping me find some pain relief after all this time. My life has changed! Thank you!!!
You should be knighted for your service. Day 4 into the worst pain of my life and two days off work and immediately I’m feeling better due to this video, I just managed the washing up and cooked dinner nearly in tears. Thank you brother.
Thanks Simon!
Hey how r u now any improvement
Exercise starts at 6:05.
Thank you so much for this!
Welcome!
This is absolutely amazing. Can't believe these exercises helped this fast. From barely able to walk, stand up, get in and out of bed etc. To being abke to move normally again in 2 weeks time.
Started one year ago, took more than 6 months to completely get rid of it even though I was stretching and seeing a physical therapist.
Symptoms appear again on the same side (right). Decide to go see a physical therapist immediately this time. Still worsens, and pain appears on the left side. Stopped stretching, only doing these exercises, and what a relief it is.
Hello please with how many repetitions did you start?
Are you still doing well?
Hey how r u now did you recover fully
And pls Can you tell us how many Times a week
And how many reps
I’ve had 2 years of pain and burning after doing mountain climbers at the gym. I’ve had scans, osteo, physio, chiro, yoga, stretching, and nothing has helped. I tried this and I have immediate relief! Thank you!!!
How r u now 😥
I got injured deadlifting 4 months ago. Kept stretching the piriformis because that’s what everyone says even though it felt strained. Then I come across you and I can not say how great full I am. I have been in such an awful mood no running no improving myself and now I can agian just in time for soccer season. I love you so much
Love you too bro... girl?! (not sure!)
Thanks for watching!
Dr. C
Two days of doing these two exercises and no more stretching... I can walk without pain in my pirifomis. I keep thinking its too soon and keep expecting the pain to return. So much gratitude for Doc Charlie's video to pop-up on my feed. A real miracle. I am blessed.
Great job!
Hey how r u now did you recover
@@vivianeraw8448 Pitiformis is still fine, no more pain, no more exercising for it.
Like Dr. Charlie.
Did u feel thé sciatic nerve pain go t'il thé foot when walking
Please if you recovered share some tips 🙏
@@vivianeraw8448 I stopped doing stretches and began doing Dr Charlie's exercises 2 or 3 times per day. Before that, I could barely walk because the pain was so intense. Take care and I hope you start feeling better. One thing...do not massage the Pitiformis makes it worse,
This video has saved my life- after years of trying everything, it couldn't have been simpler! Thank you! Thank you! Thank you!
Hey Camille! Glad I could help you out!
Dr. C
Yeah I’m trying it right away since I am rather flexible and recently my peroneal tendons and tibial tendons and I think even Achilles gave in, all in one go, after I have been doing well with weight training and cardio. I was even increasing weight used. Until one day boom. And then I engaged in an activity that next day caused real sore piriformis but it wasn’t even tiring! So that tells me this muscle might be week and not supporting my lower legs.
Anna S how are things? Just checking on you!
Dr Charlie
How long did it take until you felt better?
Hi, that’s so encouraging! How long did it take for you to get relief?
I have to say I have been on the pain journey for over 14 years. Degenerative disk disease and so on not going to bore you lol. Anyway I have tried everything known to man and this Doctor/physical therapist has ended that journey. If he were available I would give him a huge hug because after the second day of doing this I haven't had any pain whatsoever. Thank you so much for POSTING this kind Sir. You are for sure a God send.
Tom! So glad I could help you ❤️👊🏼. Stay well my friend (wherever you are)
Dr C
Hi doctor charlie! I am a medical doctor and I have been having butt pain for about 4 months not being able to sustain sitting position thus making driving for me very hard. I have been doing stretches that my PT has taught me with no improvment. Due to severe pain i tried searching for more answers and i saw this, your explaination really made sense why the stretch was not working. This exercise is not as hard and after doing a few sustained heel to heel ptessure, wow the pain was significantly decreased!!! I have not been taking pain relievers since then. Thank you so much!!! I have been in relieved with this agonizing pain! I hope you help more with this video! Im going to share this video!
Hey Joan! So glad I could help you- and hopefully can help your patients or others with your share. Let me know if any of your patients need help! Appreciate you taking the time to shoot me some feedback! Stay well!
I’m a PT but ashamed to say I don’t have in depth knowledge around stretching especially for me - with my level of activity. This has not only been useful for my knowledge but stopped me just short of OVER STRETCHING my piriformis. Thank you so much for this incredible knowledge and demonstration. Can’t take for granted that we get this incredible gold from knowledgable folk like you 🙏🧡
Same here!
How about doing a course if you are a PT and improving your knowledge?
Dont be ashamed! the body is a very complex system we still don't know a lot about. RUclips has been great for spreading knowledge faster though! Keep learning!
@@JGalegria can’t find your RUclips channel with any education on it so I guess I have no choice but to ignore you 🤪☺️✌️
@@annas7892 the body is a complex network with every single part needing specialism. I have my core specialities as a PT, work full time and come online in my free time to learn from others. That is exactly what I was doing here.
Years of pain, years of stretching, stretching, stretching, not getting any better. And then BOOM! A few days of this and the pain is gone. Gone for months and months!
Awesome Melanie! So glad I could help you 👊🏼
Did you have it on one side or both sides?
@@zlatan4920 One side
@@1205mjd it stills helps for you those exercises?
Only on my second day and the relief is incredible. Will continue and keep you posted
I’m telling y’all rn this WORKS. Started randomly feeling piriformus and nerve pain from my butt all the way down my leg whenever I sat down or moved around a lot. Tried stretches and massage and it did very little. Saw this video and began doing these excersises and it immediately improved. I’ve only been doing them a few days and it’s mostly cleared up!
Awesome! Glad I could help! Appreciate you sharing your success! Keep up the good work.
Dr. Charlie
@@drcharliejohnson thank you for your work and your videos! You’re helping so many people
YOU ARE A FREAKING GOD!!!! NOT ONE OTHER THERAPIST HAS MENTIONED THIS, NOT ONE!
Thank you! Years of pain. Physical therapy off and on. Even foot surgery followed by PT. Just following this video daily gives me instant relief!
I don't know where did you go to for a physical therapy but those excercises are very old and they are a part of Lumbar pain set of excercises. I've seen in the comments that so many people spend so much money on physios and I cannot believe that they didn't get thise excercises.
Neriko! Amazing- SUPER THANKS! Thank you so much. Sorry I didn't see this till now. Appreciate your support and happy I could help! Stay well (wherever you are)!!
@@zeljkapetrovich it’s not about new/old exercises. It about the fact that they never told her to do these ones for her pain.
Hello , please how many reps of each exercise did you start with?
Is it ok to do these every day or do the muscles need a break?
Dr. Charlie, thank you for going against the mainstream on how fixing the Piriformis Syndrome. I have had this problem for 4 years without finding a solution. In the last few months I have practised your exercises and now I don't have pain at all. Thanks forever!
Hey Antoni! Appreciate the feedback and support. So glad I could help! Thank you!
Hello Antoni, have you earlier gone for stretching rather than contraction. My right butt is paining as hell since 3 years
@@ffassualt1671 Hey bro! I did some stretches to improve my hyperlordosis and my pain increased significantly. Then, I discovered that stretching my butt, my Piriformis Syndrome was getting worse. Then I found this channel and I started to do only contractions. The first day I had so much pain, so I did these exercises progessively, increasing the number of repetitions and finally putting loads on my leg. Nowadays, I don't have pain. I hope that helped you.
@@antonipagesllobet1615 i will star doing this two exercises starting today hope it will go same as you!
@@ffassualt1671 how does it feel now?
I still can’t believe I’m pain free after 10 years of misery…you are a life saver, thank you so much 🙏
You’re welcome! Glad I could help you out! Let me know if you get stuck or need more help. Happy new year! 🔥
Thank you, and happy new year to you as well!✨
Oh my god I love you! Seriously, i have been over stretching, doubling up on my yoga classes, getting massages, and i have not felt releive until after watching and doing the exercises from your video, thank you so much.
Thanks for watching Katie! Glad you found relief and I could help!
Hey Katie- Dr. Charlie here! Checking in to see how things are going?! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
My pain nearly killed my marathon races and this just saved me. Simple explanation and treatment. You are a gem sir. 💎
WOW! Been dealing with piriformis syndrome for over 20 years. Stretching gave temporary relief. No exercise could hit it quite right. Lately, I thought I was also developing sciatica because of nerve pain in my back and legs. I started these a couple days ago and am seeing rapid improvement like never before! Thanks so much!
Jerry! Awesome man! Glad I could help you my friend. If you're open to it, shoot me an email at charliejohnsondpt@gmail.com. I'm looking for some feedback on something I'm developing for people with piriformis pain and could use your help! Would really appreciate it. Thank you!
Hey how r u now
Did you recover fully
I can’t thank you enough. Every other video talks about stretching but only made my pain worse. This is gold.
Hey Jakub! Thanks for the feedback, glad I could help! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
How long it took you to be painfree?
Harsh Sawant I’m not but I use it as pain relief and it works.
@@harshsawant4936did you found any solution
I was in pain for 6 months and now I'm cured. Thank you! Your simple self test showed me that I was doing the wrong exercises. After seeing a chiropractor, physical therapists, and a back specialist, I was still in pain and could barely get out of bed in the morning or go to a grocery store. I had hip and back x-rays and MRIs with and without contrast. The diagnosis, piriformis syndrome, apparently was correct. The prescribed exercises were not. You saved me. Thank you, thank you, thank you.
You got it! Sorry to hear what you went through but glad I could help 👊🏼
how are you doing these days, made a full recovery? can you share your path to recovery and what you did? I'm having the exact same experience with doctors
I was in 6 months of pain all the time, struggling to even pick up my 8 lb dog. Stretching constantly. After 1 session of these I feel better than I have in so long. Thank you! This is becoming part of my daily workout
Awesome Danielle!
I had severe sciatica from my piriformis for well over a year culminating in several months where I could no longer stand or sit without extreme pain at 30. Attempted treatment with a MRI scan, chiropractor visits, physical therapy, stretching, foam roller, massages, and steroid injection with all having little to no long term relief. After watching this video, testing my symptoms, performing the recommended motions, and introducing regular glute workouts my piriformis sciatica pain is almost complete gone and I am fully mobile again! You have made a WORLD of difference in my life and these videos are such an invaluable resource for the general public.
Thanks Eben! Appreciate it my friend. Keep me in the loop and let me know how you progress.
I started having severe pain 9 months ago. At times I could not walk. I searched videos and looked for answers. I found this video and I tried the first exercise. My pain left immediately! For 2 weeks I have been pain free. A couple of times, the pain started and I did the exercise and it stopped. Now I do only the first one, three times a day. Thank you with all my heart!
Thank you! I was given these exercises in a Physical Therapy session, but with no explanation as to what they were for. I then added some stretching to my workout, which was likely working against the PT I was doing, and my pain had returned. Knowledge is so important! I can't thank you enough.
I too have been experiencing buttock pain, and numbness in right right leg and foot, for about 6 months. I had been stretching religiously, saw chiropractor, and acupuncturist with no relief. I just happened to run into a friend of mine who had experienced the same symptoms as mine and he pointed me in your direction. One week into the stretches recommended by you, and the pain in nearly gone, and the numbness is significantly improved. I was able to golf 18 holes yesterday and I walked the course carrying my bag, something I haven't been able to do in over 6 months. Thank you!!
Dan Costello thanks for watching. Appreciate the feedback! A friend of yours?... who had also seen my video and taken my advice?
Pretty cool stuff. Glad we could connect and you could get some relief!
Dr Charlie
@@drcharliejohnson Update. 1 month later and this has made a tremendous difference. The pain is gone, I still experience a little numbness. I am running again, aprox. 16-20 miles a week, and its been nearly a year since I was able to do that. I do these stretches twice a day. Thanks again.
@@JoeRock1959 hope all is well with you! Just checking in- how are things going?!
@@drcharliejohnson Yes I am doing well. Continuing with the stretching, and working out. Pain is gone, I still get some occasional numbness, but at 60 years of age, if this is the worst I have to deal with, I will gladly do it gladly. Again thank you, and stay home and stay safe.
Wow, good for you!! That is amazing.
What an absolute legend ! My mom does yoga and she regularly stretches her body, she starts having symptoms of piriformis syndrome, every other video on the internet teaches about stretching but none of them are correct because she anyhow stretches during her yoga classes. We were about to visit a doctor and at the last moment I found this video and exercise. 15 min of exercise and one day later the pain is relieved. Thank You!
BOOM! Welcome!
Dude! Are you kidding me? I had pain in my butt or tingling in my foot for months. I watched your video and read the testimonials. Doing the exercises in your videos has taken the pain and discomfort away. I am completely amazed. I am a RUclips junkie and no video has helped me more.Thank you. Keep doing what you are doing. You deserve many more subscribers. God bless!
Thanks Hector! Appreciate the kind words! Stay Strong! Dr. Charlie
Tingling :If persists go to the doctor or physical/sports therapist for evaluation. Don't leave nerve related pain like this!
Wow. Thank you. I went from like a manic state of anxiety and depression about this new syndrome to oh my God it's been resolved just by following your excerise recommendation. It especially helped doing the 1 minute stretch x 3. It feels like the issue is totally gone now as fast as it appeared. Thank you. Sam from Toronto Canada
You got it Sam 👊🏼💪🏻
Dr C
Hi, that’s so encouraging! How long did it take for you to get relief?
I’m going to try this. I’ve had injections, steroids, muscle relaxers and nothings helped me🤦🏾♀️
You may have just changed my life. Been going through some stuff recently, on top of dealing with this pain I’ve had for 6+ years. I woke up cuz anxiety, and your video was at the top of my screen. I literally did the first exercise for less than 1 min, and I feel so much relief. Unreal. Thank you bro. You gotta new subscriber 🤝
Awesome billy! So glad I could help so far. Let me know if you need more help moving forward. Otherwise, glad we crossed paths! 👊🏼
Hey how r u now did you recover fully
I am so thrilled, I am an avid stretcher and yoga person, all of a sudden I have right hip pain, HOW and now I finally find out, I have been OVER STRETCHING my Piriformis muscle. I am so thankful to have watched this. I already feel some relief!!
All I can say is, "Oh, my goodness." I did one round of this and my pain is already subsiding. For a month now, I had been doing actually what Charlie explained was wrong! Spending so much of my day, stopping to stretch. I Googled, "In bed stretching this morning," hoping to arise without pain. It's always worse in the morning. I did said stretching, with 0 relief upon rising. Practically, in tears. I am grateful for finding this video. Thank you, thank you, thank you! 🤗
Hey Dianne! Glad I could help you 👍👊🏼. Appreciate you watching
Dr. Charlie
Same with me. I thought I had developed chronic paint in my glute and hamstring, and was stretching constantly. Now after one round of exercises I’m finally walking without that tight pain in the back of my leg. Amazing. Thank you doctor!
GOD BLESS YOU SIR. After like 3 years of misery and stretching and not even being being able to lay on it, sit on it, run, sleep. Everything hurt. 😩 When I do these exercises the pain is worse for a day or two while the muscle is sore and rebuilding, but then the pain is SO MUCH BETTER. If I keep up with them every few days I almost forget about the pain. Thank you for giving me my life back!!
How are you now Adrienne?
I think I finally found the video that brings clarity in my quest to eliminate hip and buttock pain. The explanation is easy to understand.
Dr Charlie,
I was living with the chronic pain for last 8 years.I came across this post 2 weeks ago and tried the exercises for 3 days.I am pain free and not able to completely believe that it's gone.I can't express my gratitude 🙏.May god bless you and your family!
...Sanju
Me too
Are you cured of this now
Okay, I started doing the first one last week and I started feeling so much better about halfway through the week. I've come home from work literally pain free by the end of the week. This is literally life changing for me. Thank you so so much.
Hey pls i want to Ask u a question
Did u feel thé sciatic nerve pain
And how r u now r u able to bé active pain free
And r u able to sleep on your back now!????
After just one night and the following morning of doing these exercises nearly all the pain has dissipated!
I aggravated my sciatica a couple weeks ago from sitting on a seat too long that cut into the back of my thigh. Initially, I tried stretches because that’s what ALL the info online recommended, even from well respected sites. It made it painfully worse to the point I could hardly walk. My toes were starting to tingle and go numb.
This made so much sense and I am so grateful I found your channel.
Thank you so much! Please everyone try this. You don’t have anything to loose but the pain, and your good health to gain.
Much gratitude Dr.! 🙏🏽 🙏🏽 🙏🏽
Awesome! Thanks for watching!.. Shoot me an email at charliejohnsondpt@gmail.com and let me know how things are going! dr. Charlie
Omg! saw this video this morning while searching for help. I have been in pain for 2 years after a running injury in an OCR. Everything I was doing didn't help to ease the pain. After realizing I have been over stretching for 2 years thinking it may help I decided to give this a try, and to my surprise it helped so much. The pain is 90% gone just on the first day! I had to come back just to thank you. God bless you!
Thanks for watching! Glad you found it helpful- let me know if you have other questions or need more help. Dr. Charlie
Omg, I haven't ran an OCR in years because of my piriformis pain! I am hoping this helps me! I miss racing so much
@@vivienbazelais2413 so did it worked?
My PT years ago had me doing "clamshells" all the time, and I just thought they were boring. I didn't realize how central the exercise was to my rehabilitation. Now that I'm having a bit of a recurrence of pyriformis syndrome, it's great to come across this to make sure I don't overstretch and that i do strengthen the pyriformis.
Isometric exercises seem less dangerous. Maybe impossible to overdo? had immediate relief using two bands and three-in wide band of elastic and a green pt band. Man, does that do the trick. A pain doctor told me stretching was key but nothing was helping--even three expensive sessions of shockwave. I think the resistance is key. Thanks immensely for posting this. Don't roll on tennis balls. I damaged my butt peripheral nerves doing this.
@@cmunley1 thank you so much for sharing 🙏
How s your sciatic nerve now Hope you made it to full recovery
I started thé tennis ball stretch i stopped i felt its putting more pressure
I will start thé clamshell exercise
Thèse last 2days i increased m'y steps thinking i will feel better thé last day thé sciatic pain got t'il m'y foot 😭 i thought m going to get better mouvement IS best as it decreased thé pain in piriformis at first 😭😭😭😭
@@vivianeraw8448how are you now??
sciatica and piriformis for 5 months now, tried everything and found this video. Did the test and needed to shortened this muscle, and the same night, in actually woke me up, I felt a burning and I knew I was on the right path. NO pain in the morning and the day was great. I'm working at the exercise every day. thank you.
Awesome to hear! Glad it was helpful for you.
Wow that was quick relief ..wil, try ..thanks for sharing
This is amazing! I was in tears from this pain and none of the other stretching videos I’d found were working, it was actually becoming worse. Did this and it’s already 80% better. AMAZING!!
BOOM! glad I could help! thanks for watching!
Hey Sazza21! How are things going? anything I can help with? If you get a chance, shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing!
Hello, how about sitting down, any pain?
no more in pain?
I have no problem whatsoever doing that 1st exercise, but the 2nd one with the band sends a heavy dull pain down back of my right leg when I try to lift my hips + stretch the band !!. . No pain in my butt at all, just back of my leg !!
You saved me. :( thank you so much!! I was doing the stretches and it made the pain come and go. But your exercises got rid of the pain FOR GOOD . THANK YOU. ITS BEEN OVER A YEAR. HAD TO COME BACK AND COMMENT THIS!!
You're so welcome! Thanks for sharing!
How long did you do them for till it got better?
Until I found this video, I was suffering from buttock pain for several months. I first tried to stretch the muscle as advised by several other PT videos. However, after trying the “shortening” exercises recommended here, I’m finally finding relief!! After 2 days of these exercises, pain is about 95% GONE!! I’m amazed!! THANK YOU so much for sharing your knowledge. Other physical therapists need to follow YOU and stop telling people to stretch this already stretched muscle!!
Awesome Gail. Glad I could help 👊🏼🔥
Please share this video for others who might need it!
I agree!!!!❤
Yup.. me same too.. i follow the other youtube to stretch the muscle and made my muscle pain and not become better... After follow your instruction much better... Thanks for better advice 👍
I just found this today and did the exercises as he demonstrated and my goodness!!!
Relief already🙏🏽
A complete turn round. The ONLY method I have found that has helped me to significantly reduce (and perhaps cure) my piriformis induced sciatic never pain. Everyone else recommends stretching. I tried all the various stretches for weeks, with no positive results on my sciatic nerve pain. Most likely make it worse. This contraction approach was the ticket for me. THANKS!!!
So glad I could help David! Thanks for watching! Dr. Charlie
As an LMT, I see so many in my field try to stretch clients to relieve tension. I have noticed that shortening tissues allows inflammation and interstitial stasis to drain and allow the tissues to relax. Glad to see others following this logic.
Have been in serious pain and losing sleep for about 3 weeks. Stretching did no good. One day of taking your advice and doing the two exercises worked like magic. Was able to get a full nights sleep and am now pain free. I'll be continuing with this therapy. Thank you so much!
Vin M 🔥👊🏼. Glad I could help. Shoot me an email At charliejohnsondpt@gmail.com- I’d love to connect.
how are you feeling these days? full recovery?
It was turning into chronic pain - and I was over-stretching! Tried your exercises a few sets and I’m feeling so much relief already. Thank you!
Hey how r u now did you recover fully
The last exercise with the band made such a difference so quickly! I have been stretching, sitting on golf balls, rolling endlessly. Thank you so much!
Great to hear! thanks for watching and sharing!
I am a yogi who was told by my PT to stretch the piriforimis muscle when I had pain, which has only increased, but so much so that I have not been able to negotiate getting out of bed in the morning., IT never occurred to me to NOT stretch the muscle, but to do the exercises that shorten and strengthen it. I have gratitude for your expertise! It works!!!!!!
I encountered your RUclips video after researching relentlessly online about the radiating pain from my left butt down my leg. After weeks of stretching, and no improvement, your two exercises immediately relieved my pain. And after only one round of trying! THANK YOU! Glad I didn’t endure months/years of pain like others here have reported before finding your video.
You're welcome! glad I could help you out!
When I read comments on this video that you are doing Gods work, and that people were healed or fixed after just days of doing these exercises, I thought ‘yeah right’ but let me tell you, after 15 years (YES 15 YEARS) if excruciating back pain, I have been to Chiro’s, physio’s, sports massage therapists, massage therapists you name it, and I’d get two weeks relief max, well, 3 days in doing these exercises and my pain diminished from an 11/10 to a 2/10, one doctor wanted to seize my vertebrae together! I’m so glad I said no!! Thank you thank you thank you! I honestly am so grateful I came across your video! For someone healthy and fit like myself I struggled at why my back was so bad and you’ve fixed this. A million times thank you.
Glad I could help you Jessica! Stay strong- thanks for watching and please share.
Dr Charlie
Oh wow I’m crying I’m so happy it’s been five years of nonstop nagging pain these two Lil exercises have helped so so much I’m excited to keep doing them oh thank you
after how long did you start seeing results?
It fixed me with almost no effort, this is insane, i could not walk or stand for two days. Thank you so much, been stretching and not getting better only pain, now im fine, thank you again
Abdel Malik glad I could help 👊🏼
How long did it take to get completely pain-free?
@@harshsawant4936 it took along time, maybe one mounth, i had to get painkillers just to stand and walk, and the doctor said only way to get better was to stretch and keep walking. hope you get better
@@abdelmalik9192 Thanks a lot for reply! I'm starting this from today! I'll try my best to get pain-free asap! Thanks again!
@Deki nah i had pain for maybe 90 days, got some pain killers from the doctor so i could walk and stand up, he also told me it was important i kept walking and streatch. it was 90 days total, but it got a little bit better each day by walking
I'm prone to piriformis syndrome after being a fitness instructor for 34 years. Jus thad knee replacement surgery and with having to elevate my leg all the time, the pain in my glute has flared up to where it hurts more than my new knee! One round of these two exercises has already started to provide a little relief. I've been stretching the heck out of my glute, with only more pain. Thank you thank you for your information. I'm forever grateful.
I just did this and there was a LOUD crack/ pop... and 90% of the pain was relieved!!! I've been overstretching, according to these self-tests! Thank you so much sharing this information 🙏❤
Danika White awesome! Glad I could help! I’d love if you’d shoot me a personal
email at charliejohnsondpt@gmail.com so we can connect.
Thank you for watching!
You rock!!!! I have suffered with this for SO long. 3 sets of 15 reps, pain was gone immediately!!!!
me too almost a year of pain. Has your pain sort of come back? or is this very effective?
@@rachelmahony1298 I just discovered this video yesterday. All's I can say at this point is, I was in tears for 2 days, the pain was so bad . NOTHING was working to even subside it. I did 3 reps of 15 of the 1st exercise in the video, and it was completely gone and hasn't come back as of yet. I plan on doing the exercises 2 x's daily, as suggested in the video. Good luck... I hope it works for you, too.
Thanks for the feedback Annie! So glad I could help you! Keep up the great work
Dr C
@@rachelmahony1298 mine came back, I went to a massage therapist who just hammered on my glutes and brought back the pain. Trying to let it calm down and then get back to exercises.
I cannot thank you enough. As many other have stated, they've suffered from extreme pain. I am one of those. Physical therapy and other specialists, prescriptions, nsaids, nothing helped and the stretching seemed to make it worse.
When you suggested muscle contraction, I simply flexed my glute muscle and got instant relief. I had tears of pain for my symptoms and your suggestion instantly gave me relief. I seriously cannot thank you enough. If there's a charity that is important to you, I will make a donation to it.
This provided instant relief for me! I’ve suffered from this pain for almost 3 years now and tried many remedies with little to no relief. Even physical therapy, prescribed meds, and tons of exercises and stretches. Idk if it will be a permanent solution but to be pain free right now in this moment is awesome. Thank you so much!
Awesome AlleyCat! Glad I could help. Let me know if ya get stuck! Here to help!
Dr. Charlie
I have had the feeling of sitting on a ball in my left buttocks for almost a year. Pain sitting too long and generating down the outside of my left leg. Have had multiple problems on that side. But after rehabilitating the herniated disk and the bursitis in the hip I was left with this. I had been told to stretch and no stretching in the world helped. When I saw your video I just tried these exercises and have done them now for the past month. Felt relief already after 1½ weeks. I have less pain and it is getting better for every day that goes by. THANK YOU for sharing this info.
So glad I could help you 👊🏼. Thanks for watching!
Dr charlie
Charlie, I don’t know if you will see this 5 years out but THANK YOU for validating my pain and issues. I went to PT and was misdiagnosed, but you and the rest of RUclips have helped me immeasurably. I had hyper mobility in my joints, lifted and twisted more than I should have at 57 years old AND sat in a really hard chair looking at the ocean in Puerto Rico while the hubby was working. Perfect storm. My PT was treating me for a QL issue. But the moment I put an SI belt on and found you??? Suddenly treatment is working ! THANK YOU for creating content. 😘
Hey Terri! Thanks so much for the comment- for sharing your story- and for your support. So glad I could help you and help you see things in a different way. Also, happy treatment is helping. Appreciate you watching my content. If you get stuck and need help- or would like me to review your case personally- just let me know here (I work with folks worldwide).
Thanks Terri! Keep up the great work.
Dr. Charlie PT
Wow, you are the guardian angel I waited for.
Two month of severe pain and stretching for more pain.
I can just cry in gratitude.
Thank you for taking away my pain.
Sam- glad you found it helpful! Thanks for watching. Be sure to subscribe for future videos. :-)
@@drcharliejohnson 7xx
Chloe Moon 🔥👊🏼
I have been suffering from pain for years. I was told it was sciatica and I was given stretching exercises that felt good while I was stretching, but that’s about it. I stumbled across your videos and after trying your strengthening exercises, experienced immediate relief. Thank you, Thank you, Thank you! I am so great full!
Awesome! Keep me in the loop, and let me know if ya get stuck/need more help.
I knew my body didn't suck this bad at healing. I have been in agony for 2 months now. Everyone/thing told me to stretch it. After just a day of not stretching and trying these exercises I have noticed a difference. I guess it truly is hard to get good help. I feel this will lead me down the path to recovery. Thanks so much for posting this @doc
how are you doing these days, made a full recovery?
@@zieteniere7500 yes friend, I did. Thanks for asking. Back to being active with no real restraints. I think I got in my head a little bit so I think a change in my mentality helped quite a bit as well as just getting back to my regular routine. How about you?
The info starts at 6:11.
Thanks!
Margaret Winson thank you!!!👏🏻🙌🏻💚
It starts at 1 minute
Thank you!
No it doesn't, all that info at the start I so needed to hear to understand what my issue is.. No offence meant, I just needed that too.
You saved me from the stretching madness. You are the only who has an alternate approach. Thank you thank you
Sir , I had been having buttock pain since last 1 year and I had been doing all the Excercises on different RUclips channels without any relief.. Glad I found Your channel and these 2 excercises have given me 90% relief in only 2 days..I can sit now and stand with almost no pain now...Cant Thank you enough..God bless you with all the happiness and success in life!!!
Awesome V S! So glad I could help. Keep me updated on your progress.
Dr. C
@@drcharliejohnson After two weeks I can sit with no pain at all
@@VinaySingh-gw3yibrother are you cured of this now??
@@ansh444-nm9ew I am completely cured now
@@VinaySingh-gw3yi how many repetition you did of these two excercise and for how long??
This guy is super smart. I been stretching it for years to no avail. I have numbness down my leg and before this video all I did was stretch it while I feel like it’s longated and need to be strengthened but I always am told to stretch. But lately I been just laying on a tennis ball on it and what this doc makes sense.
The rising star Of the world thanks for the feedback! Keep in touch
I made this discovery about hip flexor pain last year, so now I know to look for videos that suggest strengthening instead of stretching. Thank you for this video! Ready to tackle periformus pain now.
Wow! I’ve been doing it wrong for YEARS! After watching and doing the exercises I can feel an immediate difference. Thank you so much!
Thanks for watching Destiny!!! Happy to help. CJ
I have been suffering for a couple of weeks with "Piriformis Syndrome", I saw my doctor who recommended physio, I had watched numerous videos, and then I discovered yours, and it saved the day!! today I was able to walk, without limping in pain,and have not taken any pain reliever!! so thank you so much for this amazing easy to follow video, :))
Selina Lewis so glad I could help! 👊🏼
@Deki No it went away completely!! :)
@Deki I did the exercises 2-3 times a day!! Good Luck to your friend, I hope it works :~)
Holy cow! Been hurting for a week and a half. Just did this and it's like nothing was ever hurting. Thank you!!!!!
Awesome Danny! Glad I could help man! 👊🏼
Thank you for this video. I had tried EVERYTHING...rest, ice, heat, deep tissue massage, PRP injections, physical therapy, yoga...over 10 YEARS, and nothing fixed my piriformis problem. The exercises in this video worked. No more hamstring/hip/sciatic pain. Amazing. Thank you.
David Knight glad I could help my friend! Enjoy being painfree 👊🏼
Hey David! Thanks for the feedback, glad I could help! If you get a chance- shoot me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
Thankyou, i will try
AMAZING!! The annoying pain is almost healing!
BOOM 💥👊🏼
I'm another of your success stories--one session of these two exercises got rid of weeks of pain. I felt helpless about curing my piriformis syndrome after stretching for 2 months. Thank you so much.
glad I could help! 👍
I've had a pinch for several years. Over the years I've seen many chiropractors for sciatic pain. Have also been to physiotherapists for other issues. Whenever I need to deal with the piraformis I'm always told to do the standard stretch. How you hit on this is like a miracle. The first try I did your first stretch five times and couldn't and still can't believe the pain went away. I'm 83 and working on stretching the fascia and strengthening my back after four months in bed this year for other issues and am in hunchback mode which is really freaking me out. I am going to a body reflexologist a couple of times a week which feels really good and swimming and exercising everyday. What really surprised me was how much looser I felt walking after just the one little session of yours. My heart or to you Charlie Johnson
Wow! This is awesome! CrossFit, runner, cyclist, yogi you name it, I’ve loved it & had to stop 4+ years ago after PITA /right hip pain. Several PTs, injections, chiro, TENS, massage, etc & nothing healed it. Felt “tight,” stretch, felt good, vicious cycle until your video. Stopped all exercise/stretching while I work on strengthening. Plan to restart aerobics/weights after several pain-free days. 1 week in following this video & I’m already 90% better. Thank you so much!!
Pamela Ward hey! So glad you found this helpful- sorry to hear about what you went through, but glad you’re on the mend! Appreciate you watching. 👊🏼
Sure, would love to connect and see if/how I can help. Shoot me a personal email at charliejohnsondpt@gmail.com 👍
Thanks Pam- hope to chat soon!
Physical Therapy & Johnson Thanks! That’d be great. After several years of pain & not knowing really what to do, I’d appreciate your expertise on where to go from here. I’d love to get back into my exercise routine but safely & pain free. I’ll reach out through email to set up a consult.
@@alemap135 Sounds good! I'll keep an eye out. Look forward to hearing from you!
I've been doing those exercises for 3 days and already have positive results. It's no wonder, I've been doing the exact opposite of what I should have been doing. THANK YOU SOOOO MUCH!!!
💥 BOOM! 👊🏼
@@drcharliejohnson I continued the exercises and just noticed now that the pain is gone. Should I continue? Or slow them to once a day? YOU SIR, are the best!
@@58nunzi I would continue for a month everyday - I know this sounds boring but I think it needs to be done - then do every 3 days , every week etc - by then you’ll have a strong piriformis that will avoid being in pain again :)
I have chronic sciatica and have not been able to sleep or rest for 3 days due to the excruciating pain I've never felt so much relief so soon thank you for these exercises God bless
Been dealing with left thigh/butt pain for a few years. All the videos out there say to stretch, use a tennis ball to work the muscle, etc..., but the stretching didn't work for me. This video was the first I've seen that recommends strengthening the muscle instead of stretching. I tried the exercise and immediately noticed a difference. After a week of doing the exercise, it's probably 75% better. Thanks for sharing this information !!
👍❤️👊🏼. Awesome to hear. Happy to help!
Could you tell me if you still do the exercises regularly and still use massage by way of tennis ball?
@@piet10000v I don't use the tennis ball at all anymore. I do the exercise when I have pain. It seems to resolve right away when I do.
@@mateeni Awesome, happy for you! And more positive about my own situation now too. Thanks for your reply!
@@piet10000v hey! Would NOT use tennis ball on painful area. Most times this will make it worse! Send me a personal email at charliejohnsondpt@gmail.com and let me know how you're doing. Would love to connect.
Tried this for the first time today, IMMEDIATE improvement! Thank you. I had been doing all the stretching which hadn't worked.
Awesome Gerald!
Omg finding this video seems too good to be true! All the people commenting with the same issues as me.... not knowing why all the stretching seems to make things worse rather than help. I just did the exercises and can't wait to continue and see what kind of improvements may come. Oh I so hope so. I'm so tired of always being in pain.
I hear ya .. been my lower back on and off for 40 yrs..and now have these first time systems. Thanks for sharing. Btw have you contacted his site for more personal info . Ty
4 years of pain and a lot of stretching until I found your video. Thank you Doc...thank you...thank you...10 mins of your exercise my pain is gone. May God Bless you
This has been an absolute life-saver. Months of stretching and the pain getting worse. Now miles better after following your advice for only 1day. Thank you!!!
👊🏼 you’re welcome
did you get it because of sitting for too long?
@@pruthvi1799did you get cured of this??
I’m so glad I found this. I was considering quitting my dream job because my sciatica was so bad. I was spending a ton of money just for my physical therapist to keep adding more and more stretches. I sit cross legged every chance I get, and it makes so much sense that it needs to be shortened. Thank you so much!
You're so welcome Hayley! How are things going? Shoot me an email at charliejohnsondpt@gmail.com if you want to connect or need more direction!
Hey Hayley! How are you doing now? Did your sciatica resolve?
Thank you so much! There is no pain in doing the exercises, and it gives instant relief.
I have just come across this guy. He really knows his stuff. I have been stretchingg my muscles in this region for years without much gain. Ive been doing these two exercises for a month now with big positive effect. Strongly recommend
@@issitissit5837 thanks for checking out my channel. Glad it’s helping. Let me know if you get stuck 👍
Dr Charlie Johnson PT
Rarely does one really find “instant relief”, but just one attempt of these exercises improved my condition. Thanks!
Great to hear!
I had a herniated disc that I believe led to my piriformis injury. And I thought it would never go away. After just 2 days of rehab with the exercises you provided I feel significantly better and now have hope of a full recovery! Thanks dude!
did you also had groin pain on one side
@@VS-yk3gu I did. Piriformis pain and groin pain on the right side. They said it was piriformis syndrome. Did you get a diagnosis of any kind?
@@rhondadavis1483 Hey how r u now any updates or improvement please
I m very concerned in pain i feel m disabled 😭😭😭
@@vivianeraw8448 I’ve gotten injections that help
how did you do? are you recovered?
I was in tears from this pain, so many streching videos here in youtube i followed but none of them help me, they actually make my pain worse!! thank you doctor i do what you said in the video, and thank god the pain go away! you're an angel. God bless you!
So far, you are the only one to mention - that I've come across - that maybe your piriformis muscle is just weak and you need to strengthen it!
Test it out and give it a try!
How are things now??