How to INSTANTLY Relieve Piriformis Pain
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- Опубликовано: 16 июн 2024
- Dr. Rowe shows easy exercises to quickly relieve piriformis muscle tightness and pain.
The piriformis muscle is a major cause of pain around the buttock and posterior thigh. What usually causes this is a blend of muscle weakness and tightness that leads to strain.
If it gets bad enough, it may lead to piriformis syndrome (or pseudo-sciatica) that can cause pain, numbness, and tingling down the thigh and into the leg.
To fix this, we'll focus on lengthening and strengthening the piriformis, that way we can get both quick and long-lasting relief.
Each exercise works differently. To get the best results, make sure to go through them all and use what gives you the most relief.
Let us know which exercise works best for you!
Chapters:
0:00 Intro
1:11 Muscle Release (Standing)
2:44 Muscle Release (Bed)
4:55 Muscle Release (Seated)
6:40 Strengthening Exercise 1
8:46 Strengthening Exercise 2
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#piriformis #piriformissyndrome #sciatica
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Thank you for your videos. I get very benefit. Thank you so much and appreciate for this. Keep making videos for us ❤
Hello,what are the exercise I can do for one leg swollen
So far it’s helping!!
Can it be piriformus syndrome if the pain radiates in the SIDE of the right leg?
❤
Your timing is insane. This isn’t the first time you’ve uploaded a video explaining exactly the what the pain I’m feeling is and what caused it
Glad you found the video!
Me too 😢
I watch your videos all the time. I appreciate you, and so doesn't my husband. I always know where to go to, to make him more comfortable where he is hurting after a long day of hard work. You're the man, man.
Glad the exercises are helping and thanks for sharing them too!
Thank you! Thank you so much. I have been struggling for 1 month. This is the first time I have been without pain for 1 month. This absolutely works!
I’ve had this issue for a long time and tried some different stretches that temporarily worked. But these ones are next level! So happy I saw this video. Thank you! 🙏🏼
Same exercise my therapist recommended.. Been following it for a weak now and I gotta say the pain is reducing slowly 😊😊
Immediate relief!!!! Been dealing with this issue for years. Always trying to find stretches that work but hadn’t found anything that quite got it. These helped tremendously! Thank you! Will watch this one many times.
Dr. Rowe, Thanks so much for sharing these movement to stretch & strengthen the muscle to help the peri formis. Will keep
these for my teaching. 👍
So timely!! I've been hurting on my left side for the last 3 days, using ice, heat, Tens & some meds! Thank you for reading my mind ☺️.
NOTHING BETTER than a pain-free day 🎉
Your videos have helped me more than any therapist, doctor, medication, etc. has in 25 years! I did the last exercise first without much hope and WOW!!! With just 2-3 reps my hip pain was 95% gone immediately!! I’ve been doing all of them daily for the last 5 days and haven’t had to take NSAIDs once since then!!!! I’ve already shared your videos with friends and you are helping them too 💯 THANK YOU for such clear and direct explanation. Your videos are an answered prayer 🙏🏻
The last exercise, if you're talking about the bird dog pose, is a part of "McGill big 3" exercises, all of which are VERY excellent in hip, core and spine health and stability. I recommend you to try all 3 of the exercises from it.
Thank you very much Dr.Rowe
I have had this pain for a very long time. I have DYId it for as long . It developed after a fall a very long time ago where I landed on my butt. I was scrolling tarot readings, and Voila! Thank you, Dr. Rowe! A suggestion for another video: tension in the neck; acute pain is concentrated between the spine and the inner side of scapula.
Like everyone is saying, your timing is perfect 👍. Thank you so very much, your videos have healed my joints issues.
Great explanation. You hit the nail on the head for this pain. I do yoga all the time but this targeted the pain more. Thank you for your expertise.
Thank You for your Help.
Excellent. This really help . I have been seeing therapist and do exercises but these exercises really work on my pain points. I will keep working on it see how it is going to improve.
These stretches helped me immensely.
Thank you
Thanks. I needed that exercise
Omg! These exercises helped so much. Having a lot of numbness and tingling in my leg tonight. Thank you!
Thank you so much for everything, you are brilliant and truly inspiring. Cheers.
Good thanks
Amazing cool working out I have little sciatica and varis
I'm going to repeat what everyone else is saying. Perfect timing, as I am struggling with this issue right now. Thank you SO much!!! I enjoy you no-nonsense videos. Well explained!
JUST what i need to know 😊
Thank you Doc for your👍informative explanation and helpful videos. Even with stretching, my right hip side, throbbing pain still persist. 🙏
Just what I needed. Thanks and best wishes from 🇬🇧
It does work! Thank you so much 👍
I have been suffering from this since the second covid shot and from shoulder down to hand since the first. Both with extreme limitation of movement and pain. No meds were useful. I feel that this will really get me on the road to recovery. Thank you for your generosity in sharing. :)
Thanks a lot for this video doc..it really helps 👍
I go to foot an ankle therapist. I am enjoying the sessions. I have to add these at home. Thanks 👍
Thanks for the help with my hip!!
Thank you. You read my mind
❤😊
Thank you Dr 🙏🙏🙏
You are my hero. I always have trouble with my hip towards the back of my knee. Videos help relieve most of my pain.
Keep at the exercises and thanks for watching!
Just what I needed! Thank you so much! 🥰
Thanks for watching!
That's Fabbbmazzzing..... Thank You❤❤❤
Great videos! I'm a Hair Stylist on my feet over 35 years. I have a sharp knife pain in my right leg. I know it's connected to my lower back because I have a Buldging Disk with a tear.
Of all the lower back exercises I've been trying of yours that second one is a game changer! I've modified it by using a hand on each knee to rotate the figure 4 and get more stretch (please let me know if that's bad). One thing I noticed is that performing the various exercises on the problem side, I feel the muscle stretch (pain) and when I then perform it on the good side, my lower back will crack. I suspect my lower back is misaligned and these exercises are helping to pull it back into alignment.
Thank you so much for your videos, they've helped me tremendously!
The last exercise is no joke 🔥 thanx
Thank you so much. Really helps the pain
Glad it helped!
Looking good Doc 😎
4:28 I used to do that a few times a week for glute stretching, especially after weighlifting, leg training.
The side tilt methof I did not know about, did it today, wow, so much relief, thank you doc!
Weightlifted today again, again things tensed up, but programmed this procedure 4 times a week.
Dude, you make it so easy. Thanks, I really needed that.
Glad to help and thanks for watching!
he's a master of bones💯
...and ligaments and tendons and musc....you get the drift ! :)
Thank you very much for your beatiful efforts.I wish you health and fortune.
Thanks so much for watching!
Nice immediately relieved my sciatic pain
thank you very mach
Wow. Piriformis stretches and strengthening immediately relieved hip pain. Will keep at it!
Great to hear!
Thanks
Thank you!!!!
Thanks for watching!
❤ Excellent Dr🎉
Immediate relief! Thxs a lot! The first stretch in standing position with legs partly crossed! That is absolutely amazing!
Glad it helped!
Oh my god this could not have been better timing 😂 thank you for this video sir!
Hope the exercises help!
Thank you Doc❤U🙏
Good evening Doc. We appreciate it once again. Could you please upload a video with some tips over thumb pain? Its been more than 3 weeks and my right thumb still hurts and I've no clue if it is either tendinitis or arthritis
Great techniques brother!
Thanks for watching!
Dr .Rower i have exactly this pain.when i bend i get this pain.Iam 79lady when i walk about the house to get work done long time without resting iget this pain.Iwas getting better with your streaches.but yesterday i had some house work and i got it again. I again. again.Iwill do these excersises from today on .Thank you ALLAH BLESS YOU.
Thank you very much 🇮🇩
I try this yesterday and I feel much better now,already 10 days I can’t move because my back painful
Uffff. Thnx a lot. Tremendous help 💯
Thanks for watching!
Thank you for this! Should the core be engaged through the stretching and the strengthening moves?
Awesome you are, Yoda
Thanks for sharing with us ❤️❤️🇿🇦
Thanks for watching!
Are you spying on me? This is not the first time you put out a video for the exact problem that is currently bothering me... 😂 Thank you!!! ❤
So many of us all agree that he's psychic or something like that haha! It's a little weird sometimes to see the exact exercises to help my current needs. Could very well be a very invasive algorithm...
Grazie tenkiu’ ,
Especially helpful in an Italy almost empty of Chiropratici
Hello and thanks for watching!
Hi Dr Rowe, great explanations... Are these for daily repetition?
Thanks!
THANK YOU so much for supporting the channel! - Dr. Rowe -
Very Good🎉🎉🎉
Talk about amazing timing. I just googled this last night! Going on week 5 with pain 😢
Ouch... hope these exercises help!
You're the best everrr❤️
Thanks so much for watching!
I’m watching this video on repeat until I’m in routine. Good stuff.
It’s amazing how an hour of hip thrusts fixes the hips too. It feels better to walk and lower back pain after the combo of videos / “bed time” exercising.
This is exactly what I'm experiencing & these exercises are a definite help. The standing exercise is a killer though...LOL! 😊
Hi DR Rowe, I've been watching your videos for awhile now and I do have pain in the Piriformis area but it then goes into the front of my thigh and causes pain when I walk. Can you please suggest an exercise for that area? Thank you so much.
Ruth
Whenever I do your hip stretches, my hips feel so much better! They don't ache, I'm able to sleep through the night, and I don't have to take any ibuprofen! It's truly a miracle!
I do have a question. When doing stretches and exercises, there are times when I have muscle spasms and I have to stop. It's not because it's difficult or I'm not in shape, I just have to stop because the muscle spasm takes over! Other than being hydrated, can you give any advice?
Ya ❤ you always post videos on parts of the body that we need , when we need it. PHYCIC???
Excelent, thank you. I have a question about the pain. If i have to much pain, this excersices are good only or i need medicine too?
I’ve had sciatica for about a year now. Last week had a sumo deadlift injury causing severe pain in the hips and my left hamstring. Seems i added on this “psuedo-sciatica” on top of my already existing sciatica. I’m going to start doing these exercises and stretches. Thank you.
Im from indonesia, thank dr.Rowe❤
Hello and thanks for watching!
Do you mind read??😅😅 Know you've heard, "just what I needed today".
Maybe... 🙂
I swear I'm ALWAYS getting recommendations from this channel precisely when I need them! Wild. Dr. Rowe... "the telepathic chiropractic" lol.
@@NCollins86you and me both
white magican , soul and body healer , not less than this.
My exact sentiment.. woke up with pain in my buttocks.. and I came across this video..oh wow😊
3:49, the rocking motion feels so good.
Yessss!!!
Been struggling with piriformis for a year. These exercises are different than all the others I've tried. They felt great while doing them - even the hardest stretches. I'm very excited to make this my routine and see what happens! Should these be done more than once per day?? Thank you, Dr Rowe, for this video!
The stretches can be used throughout the day as needed. Strengthening exercises once per day (take a recovery day as needed)..
@@DrRowe Thank you so much!!!
Should core be engaged thru stretches and strengthening? Please advise
After a heavy leg workout, the vein in my calf hardens and I have very little calf pain. I do ice compresses. Do you think this will pass?
Your videos are very helpful and informative. Thanks
Should the exercises make the area feel worse before it feels better? 😊thanks
Dr. Rowe. Can the piriformis cause shortness of breath from pain?
I was hoping this would help, but I must have a slightly different issue. The middle exercise, laying down, is where I feel pain in the hip. No matter which leg is bent, I feel pain and on one side only. Also, if I enter the position by raising my lower back to meet the figure four, it is impossible to lean back again. Please let me know if there is another stretch for this. It doesn't feel tight so much as stuck. Thank you
Can you please show some videos of how to relieve sciatic also I Had Aortic valve surgery where they gave me a epidural and now if I move to much I have a painful tingling from my back to my right foot This has me concerned
Dr Rowe, is this exercise ok if you have had your SI joints fused?
I have significant severe acute pain that started about 5 days ago; do you think i can still try these safely? Or could there be a risk of further injury if, say, something was sprained, strained, or torn?
Although I try to stretch my lower half, I'm limited because I'm a BKA and have DJD/DDD with bilateral sciatica. I don't have a prosthetic but use an iWalk crutch which I'm grateful for, although it really causes a lot if pain...I know we aren't meant to walk on a knee, I don't have much choice.
I'd greatly appreciate any recommendations for stretching in my case.
If not, not worries but thank you!
My pain is in the upper back on one side below shoulder blade. I don’t recall a moment at the gym when it got injured, but it’s been about 10 days. Not really painful, but I notice something is wrong when tensing my back during exercise. Seems counter-intuitive to flex the muscle to strengthen it as you demonstrated.
When doing fire hydrants, why do you need to move your head to look back? I used to do those but always look straight ahead. Is there a benefit to the hip otherwise or does it matter?
If you have a mild herniating in your back will these exercises help?
This is getting ridiculous how you know when to post the exact video im needing
Hope these exercises help!
Good advice. I tell my patients similar things too. Plan to. Do a video on it soon
Assicle pain! I know this pain!
Love and use your.videos to good affect. Thank you Part of my youtuber responsibility is stopping in on all my subscription channels, liking videos and commenting. Share that love. Thanks for the video. Nice work. 👍
For the first exercise, are we feeling the stretch in the front leg or the back leg, when we lean back? I feel it in all the wrong places 😅
Owww chihuahua! This hurts. I’m so mad at myself. I was doing yoga daily for over a year and appreciating the benefits. I have no idea what interrupted that morning routine but a year later I’m walking bent over in pain for 4 months now with hip/ groin/ back and exercises that I thought weren’t doing anything because they were so easy before, are now impossible. 😭
I must not be doing and standing the first stretch correctly because when I did like you were showing, I didn't feel anything.