Sciatica & Low Back Pain - How the Piriformis Muscle Causes Pain
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.
Deep within the buttock region is where the Piriformis muscle can be found. It is actually attached to the Sacrum, and then travels outwards where it attaches to the outside of the hip. As the Sciatic Neve passes through the buttock area, it travels through, or underneath, the Piriformis muscle.
Nevertheless, if this muscle tightens up it places increased stress upon the Sciatic Nerve and consequently can begin to aggravate it, leading to pain. With regards to Low Back Pain, one of the most important aspects is that this muscle is attached to Sacrum. Consequently, if the Piriformis muscle is tight, it will have an increased ‘tugging’ effect on this bone.
This continuous stress being placed upon the Sacrum, by a tight Piriformis muscle, actually has an influence upon the Sacro-Iliac Joint. This joint is situated in the Lower Back region and is made up of the Sacrum and the Ilia (the Ilia being a specific part of the pelvis which forms the other half of this joint). Therefore, pain may well occur due to the repeated stresses across this joint.
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.
There are several ways of stretching the Piriformis muscle, all of which would are best described with the use of a diagram. There is a link at the bottom of this article which will show you some Piriformis stretches.
There are alternatives to stretching, or maybe I should say additions to stretching, which are very effective at making this muscle more supple. One way is by using a small ball, such as a tennis ball:
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.
Do not worry yourself at all if you do happen to stir your pain up. I can assure you it will settle back down again. Nevertheless, this is your body’s way of informing you that you are taking things forward a bit too fast. Stop performing that particular exercise until things settle down a little. When they have, feel free to start this exercise again, only this time make sure you are not quite as aggressive!
Making a tight Piriformis muscle more supple is essential if you are to relieve the stress being placed upon the Sciatica Nerve or Sacro-Iliac Joint. The self massage exercise given above, along with the stretches given in the link below, will help loosen this muscle and therefore lead you on the road to recovery.
