Piriformis Syndrome Exercises: 7 Stretches to Relieve Buttock Pain & Sciatica

In this video, Dr James O’Donovan (medical doctor) and Ella Boys (physiotherapist) guide you through 7 evidence-based exercises for piriformis syndrome to help relieve deep buttock pain and sciatica-like symptoms.

If you have pain deep in the buttock that shoots down the back of your leg, the piriformis muscle may be irritating the sciatic nerve. This is sometimes referred to as piriformis sciatica.

These piriformis syndrome exercises are designed to:
- Gently stretch a tight piriformis muscle
- Reduce irritation around the sciatic nerve
- Strengthen the surrounding hip and glute muscles

Improve movement confidence without forcing painful positions

As Ella explains, rest alone often makes piriformis pain worse. The aim is controlled, comfortable movement that allows the nerve to settle over time.

Each exercise includes:
a. Clear setup and coaching cues
b. Easier and harder options
c. Guidance on where you should feel the exercise (and where you shouldn’t)

You should feel gentle stretching or muscle work — not sharp pain, pins and needles, or worsening leg symptoms.

This video is for general education only and does not replace individual medical advice.

**Who these piriformis exercises may help**
These exercises may be suitable if you have:
- Deep buttock pain, especially when sitting
- Pain that travels down the back of the thigh
- Piriformis tightness or tenderness
- Sciatica-like symptoms without severe weakness

Important: They are not appropriate for everyone with sciatica or back pain.

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VIDEO CHAPTERS – Piriformis Syndrome Exercises

00:00 – Introduction
00:15 – Knee-to-Shoulder Stretch
02:02 – Ankle-Over-Knee Stretch (Lying)
03:28 – Ankle-Over-Knee Stretch (Seated)
05:30 – Bridge Exercise (Glute activation)
07:30 – Side Leg Lifts
10:49 – Clamshell Exercise
13:10 – Facedown Leg Raises
14:49 – Small-Range Squats
16:40 – Safety advice & how often to do these

How often should you do these exercises?
- Start once daily or every other day
- Move slowly and stay within a comfortable range
- Consistency matters more than intensity

Stop if symptoms worsen or nerve pain increases
**When to see your doctor about buttock pain or sciatica**
You should speak to your GP or physiotherapist if:
- Pain is not improving after a few weeks
- Symptoms are worsening or spreading
-vPain affects sleep, work, or daily activities

WARNING: Seek urgent medical help if you develop:
Progressive leg weakness
Numbness around the genitals or buttocks
Problems controlling bladder or bowels
Severe pain after a fall or injury

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Helpful resources
Cleveland Clinic - Piriformis Syndrome
https://my.clevelandclinic.org/health/diseases/23495-piriformis-syndrome
NHS – Sciatica
https://www.nhs.uk/conditions/sciatica/
Chartered Society of Physiotherapy – Back & Leg Pain
https://www.csp.org.uk/public-patient
Versus Arthritis – Hip & Nerve Pain
https://www.versusarthritis.org/advice

Video made: January 2026
Next review: January 2029
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Connect with us
Website: https://www.doctorodonovan.com
YouTube: https://www.youtube.com/doctorodonovan
LinkedIn: https://www.linkedin.com/in/doctorodonovan/

Disclaimer
This video is intended as an educational resource only. It does not replace personalised medical advice, diagnosis, or physiotherapy assessment.
Always consult your own healthcare professional before starting new piriformis stretches or exercises, especially if you have significant pain, numbness, or weakness.

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