After my doctor diagnosed me with piriformis syndrome, he also gave me the liberty to go on RUclips for some exercises for it. I found you and did as you recommended. In just 15 days of doing it daily, I had my first painless day since March. I can now walk leisurely again without pain in every step. I am so happy and grateful to you, Jessica. You are a blessing. The Lord bless you for helping us be relieved from the excruciating pain.
This is an amazing remedy. I feel hope for the first time since I was diagnosed in 2015!!! Everyone else told me to strengthen and SQUEEZE. It got worse and worse until I was blessed to find this program. Thank you!
Ok...not gonna lie, I cursed so many times doing these stretches. Today is day 4 and can definitely see improvement and will continue these daily. Thank you for the information and explanation of this.
I cried everytime i found your videos, either about piriformis or scoliosis, because I find them so helpful. Especially your words about these problems. Thanks to you I learned not to overdo it and do it slowly and lovingly
Hi Jessica, 9 doctors later of EXTREME pain for 9 months where I couldn't sit or just laying down the pain was so severe. I finally found a doctor of Osteopathic Medicine that diagnosed me with Piriformis Syndrome and prescribed a few exercises that helped a bit. I then started searching the internet now that I had a diagnosis and found your video. You are simply the best. Your routine is simple but so effective and just love the way you explain everything as far as being patient and trusting the process and no single exercise is going to fix it. After just a few weeks I am 100 percent pain free now. Thank You so much for making this video. I am so grateful...
Thank you! I have seen so many videos about piriformis syndrome (self diagnosed) but I figured out that it isn't quite the same as sciatica caused from pinching in the back. I only ever had pain in my butt cheek. My chiropractor showed me a few stretches and how to roll it out after being aligned. This video is much more comprehensive and flows in a way that is comfortable enough to do in bed/before bed and awakening enough to do in the morning. You're awesome. I'll keep at it. Thanks again!
I came here because my pain doctor ordered physical therapy for piriformis syndrome. I can’t afford physical therapy and this video gives me hope I can get better on my own with your wonderful video.
Just injured my butt muscle. Didn’t think it was the piriformis because I didn’t have leg pain. 3 painful and mostly bedrest weeks, I realized the cramp on my lower side leg was related. Didn’t realize it could be a cramp feeling. My sister had the same injury and showed me. some identical stretches that you are also doing. She injured her muscle almost exactly the way I did. Three months before she could go back to step classes. I just want it to get better - I am very patient. I am a swimmer, so pools are just opening post Pandemic. She was 67 when she injured her piriformis muscle with very bad sciatica. I have just turned 68. So I am hoping that working with you will help greatly. So if you are older, don’t panic. If my sister could recover, so can you ( and I )
Thank you so much for this, the piriformis stretches really help and I love the fact that you do the stretches with us rather then doing just 1 of them as I enjoy doing the excercise together otherwise I will not do them because I forget how to. I also like the back and side stretch at the end as I do feel tension in my back when doing the lying down pull leg in stretch. Thanks again your great!
I started filling a lot pain in the side of my both upper legs area over a mothy ago. I recently got diagnosed with prolapse and still on the process of accepting.. I found this video a few days about Piriformis Syndrome and researched and started doing your moves. I am feeling so much relief, Thank you for this great video
Thank you for this. I am in excruciating pain right now and I'm praying this video will help. I'm on day 2 of this video and trying to trust your process🙏🏽
Excellent! I stopped doing yoga (bad mistake). My right hip is now so tight, it’s causing adductor pain. Doing these exercises is helping. I’ve learned that holding the stretch is KEY. Thank you for the excellent video.
Thanks so much Jessica! You have no idea how fantastic your advice & videos have been! Its lovely to not be in so much pain since trying out your various pilates videos, especially this one! Having piriformis syndrome has been pretty miserable for me & now I can enjoy walking for miles without being in agony!🙂
Thanks very much for this. I have just been through the exercises once and already feel a bit better. I’ll come back and do them daily as you suggest and, fingers crossed, they will help.
After completing disc-related sciatica PT, severe pain started up in the back and side of my thigh, rather than the left buttock. My PT said it seemed to be periforrnus syndrome. That started in Sept or Oct. Only this week did I start experiencing BAD pain in the buttock. Started doing that exercise you do at 7:45 to shrink the fibers since stretching made it worse (thigh, too). The buttock stopped hurting but the thigh is still awful.
Didn't even know my pain was piriformis syndrome until I ended up at PT for bulging discs & sciatica! That physical therapist was my hero because all the doctor did was throw me muscle relaxers! I continue to struggle with this so thank-you for the video to help me work on it!
Thank you Jessica, these exercises are relieving a years’ worth of excruciating nerve pain! I am continuing to do this short video and have never felt better, so glad I came across you! I live in BC and also saw the add for built bars, can you please send me a link on where to order?
Hi Jessica - Thank you, thank you! I love your workouts they help me a great deal. I began your work out a few years ago, although have stopped for the past year and a half due to buying a wonderful new puppy who has consumed me with training, etc. I recently began getting back to it and I am wondering if I could have done something to“create piriformis syndrome, or sciatica irritation… These are two areas of my spine that I have never had trouble with. Today I did the routine for sciatica and also a piriformis syndrome and try to do for the next 30 days as you have suggested are you able to respond to your comments?
This is exactly what I was missing during pregnancy! That was the exact muscle causing me pain. I just need to do this, an overall prenatal yoga, and a set of diastasis exercises... It's a lot, but I'll keep doing what I can. The pain and exhaustion had me dipping into depression. So, really, thank you so much. Just the figure 4 stretch was aggravating the muscle without the supportive exercises!
This was exactly what I have been searching for. I struggle with piriformis syndrome and right now I’m in the worst flair up. I know the stretches and exercises to do but it is hard to remain committed, even when in pain, to always do everything I need to. I’ve been searching for videos that I could follow along with as it holds me more accountable; this is the first one. Thank you.
I’m watching and commenting in all the Piriformis videos I find. I’m afraid I have run the course of surgery avoidance. I’m seeing the Dr that did my discectomy May 9th. If I’m not feeling any relief surgery may be my only option.
Thank you for this valuable stretching exercise. I had my Platelet Rich Plasma injections which took the pain away 100%. But I know that I still MUST stretch to keep pain gone.
I am 44 years old but my body feels much older. I am nursing a hurt right leg and I’m sure over work it every day. Thank you for your videos they really help me a lot.
I’m 58 & have this problem since my 20’s! Cannot sit on soft couch without it bothering me! Only have left cheek pain it doesn’t go down my leg. Thanks for the video 😀
Hi Jessica. I just read your story and was very moved by your journey. I am 70 and live in Denver foothills. I workout everyday with 40 min of stretch and 30 min of treadmill. You are fun, interesting and you appear to be a very honest person. I tried pilates in Evergreen, and the ladies in my class intimidated me... ha! Anyway, i am going to use some of your sessions in the morning and maybe get a membership. Do you ever address neck radiculopathy? I'd love that. Thank you so much and I'm so glad you got to have children. We had our son when I was 49 and I'm so glad we did. (My wife is 12 years younger than me. Than you.
I am saving these stretches. I have sciatic nerve root damage. Right now, it makes my priformis muscle scream. I just did these stretches. How many times a day should I do these?
Hi there! Started this four days ago and already feeling much better. Question is it ok to begin? your Pilates beginners episodes while still working on relaxing the piraformis?
I've had my 'ps' around 3 months now, I went to a pt about 2 mo ago, but still hurting. actually went to get a massage and that did help for awhile but not enough.i think when I overdue the stretches (including my own) it exacerbates it.ill keep trying tho. Ps- can't put the affected leg on top of knee in any position, can only raise so far.other leg no problem
I'm just now able to lift my right leg more than a couple inches. I don't really have numbness or tingling in my leg. I am having hip pain and groin pain. They told me I have arthritis,but I have stage 4 CKD so I can't take nsaids. I did take a couple Prednisone dosepaks and it got better. I've also been stretching. Some surprisingly like the ones you demonstrated. Sure is painful at times.
@@Jessicasvalant A P.T. told me to know the difference between real pain and basic discomfort. If there is just a bit of discomfort...still safe? Thanks for the exercises!
Could you pls give detail,so I can follow you. Have had primiformis syndrome for 4yrs. Have had injection. High does medication. Had to stop driving. Now have it both sides. Can hardly walk,pain ,burning,ect down leg into feet. Can't sit on bottom at all. Spend my time in bed. Pain is excruciating. Hard to live with at times. Even had horrible thought.....can't take pain much more. Don't have a life. I will start you stretches and give you a update . Kind regards and thank you.
The video itself is good, but there is a commercial (from her, not you tube) for a protein bar right in the middle of an exercise. As a result you don’t really know how long to hold the stretch. Ad should either be before the exercises begin or at the end.
Are the symptoms pain in the lower back and into the hip for this as that was o have, it’s excruciating when trying to stand up from sitting down and trying to lean over it’s so painful in the hip and top area of the lower right side!!
I have had both knees replaced so can't kneel. I have now been diagnosed with osteoarthritis in my right hip, Sitting is very painful. How can I relieve this?
Just discovered this video. I absolutely loved your insight on everything, & for your encouragement, I will trust the process! Day 1 complete, thank you Jessica!
Hi Jessica, I have this niggle in my butt😫I run 3 times a week & walk 4 times a week ?do I stop running or still run but don’t over do it🤔the pain is in the area you have said in video 😩great video I will be doing these stretches from now on Thank you 🙏🏻
I have had piriformis (and possibly surrounding muscle) inflammation & pain off and on for ~25 years. I get it from poor posture / ergonomics sitting or sleeping. A pillow that is too tall + firm will kink my neck and arch my back when I sleep and believe it or not I end up with butt-pain the next morning. I try and sleep on my side as much as possible, and no more sitting up and reading in bed. Poor prolonged chair sitting posture will do the same... if I slouch, slump or lean. Long plane flights and meetings are the worst. NFL football season starts so I am going to have to be careful here too and not let my guard down. In cases where I accidentally lax on the above preventions, and I feel the pain coming back I take ibuprofen every 12 hours to alleviate the inflammation. Ibuprofen makes it goes away after 1.5-2 days. The key is to catch it very early, the second I sense some discomfort from inflammation. I hate taking pills though so this is a constant mental battle. Do I let it go and try to heal it naturally or do I pop pills? I have found that once the muscle inflames and inflicts pain it absolutely does not go away on its own. It just gets worse and worse. Its always been better to take the pain pills (which I hate) and get it over with. For the past week (first time ever) I have been doing the basic leg cross piriformis stretch every morning and evening. So far It seems to really help loosen the tightness, especially on my right butt where it seems to be worse. It warms up my whole area in general. Word of caution though this is a gradual-gentile stretch. Long *gentile* ~60 second stretches 3 per side. Its not the kind of stretch that you want to bounce, thrust or go for extremes. Its more of a *gentile* yoga pose really. You can over-exert the ligaments and hip joint too, you will feel that right away!! So go easy. My hope is that the stretches will further alleviate my dependence on ibuprofen. Good luck to anyone who reads this!!
It's been 2 years since I started my regular piraformis exercizes. I am 1000% cured!! as a 30 year (off and on) sufferer... this has been a miricle cure!! thank you so much!!
Go easy on the stretche concentrate more on the exercises for the first few weeks, was my experience at least kept stressing the muscles I was trying to heal and strengthen with too much stretching
Jessica, can you recommend something to purchase to use while sitting on a soft couch, when I watch tv I always sit on my right check since sitting straight my piriformis kills me?Thank you!
I don't get it is it the same muscle as the psoas or a different muscle than the piriformis? Everyone can understand the relative functions of the triceps and biceps 💪 but the piriformis and psoas is like figuring out how to do a quadratic equation while submerged under 💧water!!!
After my doctor diagnosed me with piriformis syndrome, he also gave me the liberty to go on RUclips for some exercises for it. I found you and did as you recommended. In just 15 days of doing it daily, I had my first painless day since March. I can now walk leisurely again without pain in every step. I am so happy and grateful to you, Jessica. You are a blessing. The Lord bless you for helping us be relieved from the excruciating pain.
This is an amazing remedy. I feel hope for the first time since I was diagnosed in 2015!!! Everyone else told me to strengthen and SQUEEZE. It got worse and worse until I was blessed to find this program. Thank you!
Ok...not gonna lie, I cursed so many times doing these stretches. Today is day 4 and can definitely see improvement and will continue these daily. Thank you for the information and explanation of this.
I cried everytime i found your videos, either about piriformis or scoliosis, because I find them so helpful. Especially your words about these problems. Thanks to you I learned not to overdo it and do it slowly and lovingly
Hi Jessica, 9 doctors later of EXTREME pain for 9 months where I couldn't sit or just laying down the pain was so severe. I finally found a doctor of Osteopathic Medicine that diagnosed me with Piriformis Syndrome and prescribed a few exercises that helped a bit. I then started searching the internet now that I had a diagnosis and found your video. You are simply the best. Your routine is simple but so effective and just love the way you explain everything as far as being patient and trusting the process and no single exercise is going to fix it. After just a few weeks I am 100 percent pain free now. Thank You so much for making this video. I am so grateful...
Thank you! I have seen so many videos about piriformis syndrome (self diagnosed) but I figured out that it isn't quite the same as sciatica caused from pinching in the back. I only ever had pain in my butt cheek. My chiropractor showed me a few stretches and how to roll it out after being aligned. This video is much more comprehensive and flows in a way that is comfortable enough to do in bed/before bed and awakening enough to do in the morning. You're awesome. I'll keep at it. Thanks again!
I came here because my pain doctor ordered physical therapy for piriformis syndrome. I can’t afford physical therapy and this video gives me hope I can get better on my own with your wonderful video.
I was so glad to see you have a work out for the periformis . Thank you so much Jessica
Just injured my butt muscle. Didn’t think it was the piriformis because I didn’t have leg pain. 3 painful and mostly bedrest weeks, I realized the cramp on my lower side leg was related. Didn’t realize it could be a cramp feeling.
My sister had the same injury and showed me. some identical stretches that you are also doing.
She injured her muscle almost exactly the way I did. Three months before she could go back to step classes.
I just want it to get better - I am very patient. I am a swimmer, so pools are just opening post Pandemic.
She was 67 when she injured her piriformis muscle with very bad sciatica.
I have just turned 68. So I am hoping that working with you will help greatly.
So if you are older, don’t panic. If my sister could recover, so can you ( and I )
Thanks for the explanation and real-time stretches!
Thank you!! This is working for me day #2 of the exercise so far so good
My physical therapist did these and helped tremendously. I'm glad to find your channel and sub to do these along with you. You're a big help.
Thanks for always having a workout for whatever bit of me is needing TLC, this was exactly what I needed... now for a neck/shoulder one!
Just started doing this 4 days ago.I have bad piriformas syndrome on left side.This so works.Starting to see results now.Thankyou so much ❤
Thank you so much for this, the piriformis stretches really help and I love the fact that you do the stretches with us rather then doing just 1 of them as I enjoy doing the excercise together otherwise I will not do them because I forget how to. I also like the back and side stretch at the end as I do feel tension in my back when doing the lying down pull leg in stretch. Thanks again your great!
I'm so glad they are helpful!
I'm like you I forget how to do some of these exercises.
I started filling a lot pain in the side of my both upper legs area over a mothy ago. I recently got diagnosed with prolapse and still on the process of accepting.. I found this video a few days about Piriformis Syndrome and researched and started doing your moves. I am feeling so much relief, Thank you for this great video
Thank you for this. I am in excruciating pain right now and I'm praying this video will help. I'm on day 2 of this video and trying to trust your process🙏🏽
Excellent!
I stopped doing yoga (bad mistake). My right hip is now so tight, it’s causing adductor pain.
Doing these exercises is helping.
I’ve learned that holding the stretch is KEY.
Thank you for the excellent video.
Thank you! I’ve been suffering w this issue for over a year and am committing to doing your routine for the next 30 days.
Thanks so much Jessica! You have no idea how fantastic your advice & videos have been! Its lovely to not be in so much pain since trying out your various pilates videos, especially this one! Having piriformis syndrome has been pretty miserable for me & now I can enjoy walking for miles without being in agony!🙂
That's wonderful!
Thanks very much for this. I have just been through the exercises once and already feel a bit better. I’ll come back and do them daily as you suggest and, fingers crossed, they will help.
I hope it helps!
After completing disc-related sciatica PT, severe pain started up in the back and side of my thigh, rather than the left buttock. My PT said it seemed to be periforrnus syndrome. That started in Sept or Oct. Only this week did I start experiencing BAD pain in the buttock. Started doing that exercise you do at 7:45 to shrink the fibers since stretching made it worse (thigh, too). The buttock stopped hurting but the thigh is still awful.
My first day. I like your gentle, no hype approach. I'll stay with you on this 30 day consistency.
You are so informative on the moves and the reason behind them. Love your workouts.
Thank you so much!
Didn't even know my pain was piriformis syndrome until I ended up at PT for bulging discs & sciatica! That physical therapist was my hero because all the doctor did was throw me muscle relaxers! I continue to struggle with this so thank-you for the video to help me work on it!
Thanks for sharing!!
where is your therapist? Maybe Chicago ?
Thank you for these movements.
Thanks for the Information and exercise. Thanks.
Thank you Jessica, these exercises are relieving a years’ worth of excruciating nerve pain! I am continuing to do this short video and have never felt better, so glad I came across you! I live in BC and also saw the add for built bars, can you please send me a link on where to order?
This is the one exercise I do when i have a flare of the piriformis, and it just works! Thanks so much
So so helpful , thank you , explanations really interesting too to understand this pain
You have helped me so very much, i'm so glad I found your website. Thank you, you are amazing.
Thank you so uch your so calm and the excersises work marvelously tnks
Hi Jessica -
Thank you, thank you! I love your workouts they help me a great deal. I began your work out a few years ago, although have stopped for the past year and a half due to buying a wonderful new puppy who has consumed me with training, etc. I recently began getting back to it and I am wondering if I could have done something to“create piriformis syndrome, or sciatica irritation… These are two areas of my spine that I have never had trouble with. Today I did the routine for sciatica and also a piriformis syndrome and try to do for the next 30 days as you have suggested are you able to respond to your comments?
This is exactly what I was missing during pregnancy! That was the exact muscle causing me pain. I just need to do this, an overall prenatal yoga, and a set of diastasis exercises... It's a lot, but I'll keep doing what I can. The pain and exhaustion had me dipping into depression. So, really, thank you so much. Just the figure 4 stretch was aggravating the muscle without the supportive exercises!
Fantastic could feel slight improvement after first session, wonderful,tx
Love your videos. so helpful and totally doable. Many thanks!
This was exactly what I have been searching for. I struggle with piriformis syndrome and right now I’m in the worst flair up. I know the stretches and exercises to do but it is hard to remain committed, even when in pain, to always do everything I need to. I’ve been searching for videos that I could follow along with as it holds me more accountable; this is the first one. Thank you.
I hope you feel better soon!
This is great, thanks!
I’m watching and commenting in all the Piriformis videos I find. I’m afraid I have run the course of surgery avoidance. I’m seeing the Dr that did my discectomy May 9th. If I’m not feeling any relief surgery may be my only option.
Thank you for this valuable stretching exercise. I had my Platelet Rich Plasma injections which took the pain away 100%. But I know that I still MUST stretch to keep pain gone.
Thank you Jessica, love your videos!
I am 44 years old but my body feels much older. I am nursing a hurt right leg and I’m sure over work it every day. Thank you for your videos they really help me a lot.
You are so welcome!
Thank u so much. This stretching really eases d pain
Excellent and so effective thank you so much 🥊
Though the stretches are simply but my body so stiff. I will have to try doing them, stretch little by little.
I’m 58 & have this problem since my 20’s! Cannot sit on soft couch without it bothering me! Only have left cheek pain it doesn’t go down my leg. Thanks for the video 😀
I hope it helps!
Gentle stretches like these are really good. Thanks. Btw, I like your blue tights - nice colour.
hi! is it best to do these stretches in the morning or evening or both?
These are great! I do most of these already, but only once a week. How many times per week do you recommend?
Hi Jessica. I just read your story and was very moved by your journey. I am 70 and live in Denver foothills. I workout everyday with 40 min of stretch and 30 min of treadmill. You are fun, interesting and you appear to be a very honest person. I tried pilates in Evergreen, and the ladies in my class intimidated me... ha! Anyway, i am going to use some of your sessions in the morning and maybe get a membership. Do you ever address neck radiculopathy? I'd love that. Thank you so much and I'm so glad you got to have children. We had our son when I was 49 and I'm so glad we did. (My wife is 12 years younger than me. Than you.
I am saving these stretches. I have sciatic nerve root damage. Right now, it makes my priformis muscle scream. I just did these stretches. How many times a day should I do these?
Holding the stretch is going in my routine. Every Physical Therapist has had he doing the bounce for years now.
Thank uou Jessica!
thank you in a lot of pain but this helped thanks again
How often should I do this? Just once a day or do you recommend more often?
Hi there! Started this four days ago and already feeling much better. Question is it ok to begin? your Pilates beginners episodes while still working on relaxing the piraformis?
I've had my 'ps' around 3 months now, I went to a pt about 2 mo ago, but still hurting. actually went to get a massage and that did help for awhile but not enough.i think when I overdue the stretches (including my own) it exacerbates it.ill keep trying tho. Ps- can't put the affected leg on top of knee in any position, can only raise so far.other leg no problem
I'm just now able to lift my right leg more than a couple inches. I don't really have numbness or tingling in my leg. I am having hip pain and groin pain. They told me I have arthritis,but I have stage 4 CKD so I can't take nsaids. I did take a couple Prednisone dosepaks and it got better. I've also been stretching. Some surprisingly like the ones you demonstrated. Sure is painful at times.
Thanks
The stretches are great. What kind of cardio exercise is appropriate with Piriformis Syndrome? I have a bench for step aerobics. Is that safe?
It really depends on the person and how it feels!
@@Jessicasvalant A P.T. told me to know the difference between real pain and basic discomfort. If there is just a bit of discomfort...still safe? Thanks for the exercises!
'Great video!
Great Exercise !!
HI there,Thank you,is it a good idea to do upto 3 times a day?
Could you do a routine for ITB syndrome?
Me I fall down so my bum has been paining for the last two weeks now after this exercise I see some improvement
Could you pls give detail,so I can follow you. Have had primiformis syndrome for 4yrs. Have had injection. High does medication. Had to stop driving. Now have it both sides. Can hardly walk,pain ,burning,ect down leg into feet. Can't sit on bottom at all. Spend my time in bed. Pain is excruciating. Hard to live with at times. Even had horrible thought.....can't take pain much more. Don't have a life. I will start you stretches and give you a update . Kind regards and thank you.
Thank u!
Thank you 😊
*undoing pain-pathways*
That’s perfectly said 💜🎼
The video itself is good, but there is a commercial (from her, not you tube) for a protein bar right in the middle of an exercise. As a result you don’t really know how long to hold the stretch. Ad should either be before the exercises begin or at the end.
Thank you. Can we add mishandling strengthens g exercises? I have both problems.
Thank you very helpful
how long it takes to heal
Thanks Thanks
Are the symptoms pain in the lower back and into the hip for this as that was o have, it’s excruciating when trying to stand up from sitting down and trying to lean over it’s so painful in the hip and top area of the lower right side!!
I have had both knees replaced so can't kneel. I have now been diagnosed with osteoarthritis in my right hip, Sitting is very painful. How can I relieve this?
Hi Jessica! Your videos are so informative. Can you please do a video on rehabbing shin splints? Also do you take on clients for PT? Thanks :)
I do take clients for virtual physical therapy and you can learn more here! www.jessicavalantpilates.com/individual-coaching
I have two knee replacements one just 5 months ago and I can’t sit cross leg (last exercise) what is another option?
Are you supposed to do these exercises when you are in pain?
Thank you for this! Is this also good for iliopsoas muscle?
Just discovered this video. I absolutely loved your insight on everything, & for your encouragement, I will trust the process! Day 1 complete, thank you Jessica!
Hi Jessica, I have this niggle in my butt😫I run 3 times a week & walk 4 times a week ?do I stop running or still run but don’t over do it🤔the pain is in the area you have said in video 😩great video I will be doing these stretches from now on
Thank you 🙏🏻
Can I do these exercises while pregnant? Thank you!
They should be fine! You may want to twist the other way to be more comfortable for growing baby :)
I've got hip bursitis and piriformis
At 03:45 that position really, really hurts my right hip. Any thoughts?
Thankyou v.much3
TY⭐
My first day❤
Is it overkill to do this 2x a day on wkends. As well as once daily.
My experience: spraying pain-area with three % Hydrogenperoxyd (H2O2) - lasting relief within minutes.
I have had piriformis (and possibly surrounding muscle) inflammation & pain off and on for ~25 years. I get it from poor posture / ergonomics sitting or sleeping. A pillow that is too tall + firm will kink my neck and arch my back when I sleep and believe it or not I end up with butt-pain the next morning. I try and sleep on my side as much as possible, and no more sitting up and reading in bed. Poor prolonged chair sitting posture will do the same... if I slouch, slump or lean. Long plane flights and meetings are the worst. NFL football season starts so I am going to have to be careful here too and not let my guard down.
In cases where I accidentally lax on the above preventions, and I feel the pain coming back I take ibuprofen every 12 hours to alleviate the inflammation. Ibuprofen makes it goes away after 1.5-2 days. The key is to catch it very early, the second I sense some discomfort from inflammation. I hate taking pills though so this is a constant mental battle. Do I let it go and try to heal it naturally or do I pop pills? I have found that once the muscle inflames and inflicts pain it absolutely does not go away on its own. It just gets worse and worse. Its always been better to take the pain pills (which I hate) and get it over with.
For the past week (first time ever) I have been doing the basic leg cross piriformis stretch every morning and evening. So far It seems to really help loosen the tightness, especially on my right butt where it seems to be worse. It warms up my whole area in general. Word of caution though this is a gradual-gentile stretch. Long *gentile* ~60 second stretches 3 per side. Its not the kind of stretch that you want to bounce, thrust or go for extremes. Its more of a *gentile* yoga pose really. You can over-exert the ligaments and hip joint too, you will feel that right away!! So go easy. My hope is that the stretches will further alleviate my dependence on ibuprofen. Good luck to anyone who reads this!!
It's been 2 years since I started my regular piraformis exercizes. I am 1000% cured!! as a 30 year (off and on) sufferer... this has been a miricle cure!! thank you so much!!
Started today and man my hips are not happy with me at the moment.... will stick with the program though
Are these safe to do after hysterectomy? 7 mpo and I have a very hypertonic pelvic floor now
Yes!
Go easy on the stretche concentrate more on the exercises for the first few weeks, was my experience at least kept stressing the muscles I was trying to heal and strengthen with too much stretching
I've been doing some of these movements in pilates and it seems to make it worse.
Needed this today. Thank you! Also love that cream colored top. I might have to look for one of those!
You are so welcome! It's lululemon but from three years ago :)
Jessica, can you recommend something to purchase to use while sitting on a soft couch, when I watch tv I always sit on my right check since sitting straight my piriformis kills me?Thank you!
You don't necessarily need to purchase something - use pillow to help prop yourself into a tall sitting position!
@@Jessicasvalant Thank you, I put pillow behind my back, sometimes under left side, doesn’t always help. May try acupuncture again.
I don't get it is it the same muscle as the psoas or a different muscle than the piriformis?
Everyone can understand the relative functions of the triceps and biceps 💪 but the piriformis and psoas is like figuring out how to do a quadratic equation while submerged under 💧water!!!
You’re the bomb! Thank you! 😎
🙏
8:07