Low back Pain & Sciatica can be very painful conditions, where pain is felt either in the low back & / or passing down the leg from either the low back or buttock region. There are several reasons as to why you may suffer with Low Back Pain or Sciatica, but a tight Piriformis muscle is a relatively common cause.



Passing from the Sacrum to the outside of your hip, the Piriformis muscle is situated deep within your buttock. The Sciatic Nerve is also present in this region and it actually passes either through or just underneath the Piriformis muscle.

A tight Piriformis muscle will place increased stress upon the Sciatic Nerve as it passes through or underneath it, potentially aggravating the Sciatic Nerve and causing pain. On the other hand, as far as Low Back Pain is concerened, it is the constant 'tugging' upon the Sacrum, caused by the tight Piriformis muscle, which is the problem.

The Sacrum forms half of the Sacro-Iliac joint (Sacro referring to the Sacrum and Iliac referring to a specific part of the pelvis) and if the sacrum is being pulled on too much, there will be increased stresses placed across the Sacro-Iliac joint, which itself can ultimately lead to pain.

If you find that your Low Back Pain begins not in the lower back itself, but rather a little further down (but above the buttock region), there is a reasonable chance it is Sacro-Iliac pain your are suffering with. Some people often say to me it feels as if the pain is coming from an area below their back where there are a 'couple of dimples'. This is in the area of the Sacro-Iliac joint and if you feel the same, it maybe this joint which is the source of your pain.

If you find that your Sciatica begins in the buttock area and not the lower back, there is a reasonable chance it is the Piriformis muscle which is contributing to your pain. If this is a result of the Piriformis muscle being tight, it needs to be stretched.

It would be too difficult, and probably confusing, to try and describe a Piriformis stretch without the use of a diagram. Therefore, I have placed a link below which will show you how to stretch a tight Piriformis muscle.

Massage is an excellent way of loosening up this muscle, and by using a small ball (maybe a tennis ball or something similar) this is something you can try yourself:

The best thing to do here is to place the ball underneath your buttock, while lying on your back with your knees slightly bent. Using your body weight, as much or as little as you feel appropriate, gently 'massage' the ball into your buttock. The Piriformis muscle is situated approximately in the middle of each buttock.

Due to the close proximity of the Sciatic Nerve to the Piriformis muscle, it is important you take care while performing this exercise. If you are too aggressive, you may simpy end up aggravating the Sciatic Nerve and therefore making your pain worse.

If you do happen to make your pain a little worse with this exercise, do not concern yourself too much. OK, so we would rather not have aggravated things, however, this increase in pain is simply your body's way of telling you that you need to slow down. This is because it is not strong enough for that particular exercise yet. Take heed of this warning and stop performing that exercise until the pain quietens back down. Once it has, gently re-introduce the same exercise, only this time try not to be quite as firm!

Exercises such as stretching and massage are an excellent way of loosening up a tight Piriformis muscle. Consequently, if it is tightness in this muscle which is responsible for your pain, your pain should soon begin to resolve itself.