How should I look after myself while I have piriformis syndrome?
You can manage the symptoms of piriformis syndrome by making the following changes:
- Prevent engaging in behaviors that cause piriformis syndrome. For instance, find another kind of exercise, at least for a few days, if the problem flares up when you ride a bike.
- To minimize swelling, take NSAIDs as directed on the label.
- Deep tissue massage for the hips and buttocks.
- Regularly leave your chair. Walk, stand, and stretch. This is crucial for those who spend their whole workday seated, like office workers and professional drivers.
- Depending on what works for you, try using hot or cold packs. Swelling can be decreased by applying ice to the area for 15 minutes multiple times each day. A hot pad or other source of heat might help to relax a tense muscle.
- The muscles around the piriformis should be stretched. As an illustration, bring one leg toward your chest while lying on your back. Do the other leg after holding the first one for five to thirty seconds. Another illustration: When you are standing, hunch at the hips and let your head and hands fall to the ground. The buttocks and back of the legs will be stretched by this.