Is there such a thing as a “too tight butt”? I couldn't resist asking that one, but the answer is, YES; especially when one cheek is tighter than the other. Perhaps you have a diagnosis of Piriformis Syndrome? Well, that's what this diagnosis means. Your piriformis muscle on one side is tighter than on the other side, and when that happens, your whole pelvic area is out of sync. The piriformis is a thick muscle that runs very close to your sciatic nerve. So, when it tenses up, it sometimes presses on your sciatic nerve, causing pain that radiates down your whole leg. YIKES!
My uncle Stanley got sciatica sometime during his retirement and his doctor told him there was nothing he could do except to take pain pills. Sciatic pain can be debilitating. I watched an active, vital man shrivel up and die in about 18 months. Uncle Stanley’s experience is one of the reasons I started coaching people with back pain. He could have been helped through exercise but both he and his doctor were older and set in their ways…
Today's exercise will help you stretch the piriformis muscle and take the pressure right off that sciatic nerve!
As always, don’t hesitate to ask any questions, or about more modifications. I am happy to respond.
And think about getting someone on your holiday gift list a gift certificate for personalized coaching for their chronic pain, or Reiki healing sessions. Contact me for more information.
Best of Health,
Have you been diagnosed with Piriformis Syndrome?
Do you have Sciatica and are not sure of the cause?
Let me tell you a story about a really thick muscle that can cause a lot of misery if you don’t take good care of it.
The Piriformis stretches from the bottom of your hip, across the center of your butt cheek, to the lower spine. We use it to rotate our hip and to turn our leg outward. It sits on top of a section of our sciatic nerve. So, if you’ve ever had sciatic pain, you know how debilitating it can be. That nasty pain travels from your lower spine, all the way down your leg when it's tense or tight, and you're in excruciating pain - right?!
It’s not so hard to keep your Piriformis strong and flexible, though.
Here’s a massage that will help to relieve your pain:
Place a ball or your fist under the butt cheek of your extended left leg. Place your right foot on the floor, bend the right leg, and use your right foot to roll yourself around on the ball until you feel the exact location on your butt cheek where the pain is most intense. Massage that area until the pain lets up. It will be painful while you are rolling on that spot, but breathe deeply and keep going, you’ll be glad you did! I don’t recommend tennis balls because they’re too hard, so try something softer, or use your fist. Make sure that you always massage both sides – even when your pain is only on one side. When one side is more flexible than the other, you will have pain, so fixing one will throw the other side off.
Another great stretch to keep your piriformis flexible and healthy is Sleeping Pigeon.
Here is a link to that one.
These are both simple things you can do every day in order to prevent that terrible pain from interfering with your life. You deserve to be pain free!
Let me know if you have any questions about these or other exercises for sciatic pain.
Best of Health,
If you suffer from Piriformis Syndrome, you know how painful those spasms can be!
Not to mention that the pain makes your lower back ache, can cause headaches, and most definitely causes your body to release more of those dreaded stress hormones!
Well, here's a simple technique that uses an Acupressure point to ease the pain. Now keep in mind that it will most likely hurt like the dickens when you begin, (what's a dickens anyway?) but trust me on this one - breathe through it and after about a minute, you'll feel the spasm release. That will bring that smile back to your face!
Best of Health,