In the winter of 2008 I started experiencing sharp, shooting pain that radiated from my left buttock all the way down my leg, sometimes burning a hole into the sole of my foot. At the time I was under a great deal of stress – I had just moved across the country, was teaching a ridiculous amount of yoga classes, and charging up and down the hills of San Francisco like a mad woman (not wearing proper footwear to boot). Later I discovered that all of these conditions definitely could have contributed to the tightening and overuse of my piriformis, resulting in the constant pain pulsating down the back of my left leg.
Before long the pain was so bad that it kept me awake at night, cramping and aching so badly that I wished I could just unscrew my leg and set it aside to get some rest. I called upon my massage therapist friend who could barely help due to my violent twitching and flinching whenever she laid her hands on my booty. Eventually I saw an orthopedist who recommended an MRI – what a terrifying experience that was! The scan revealed two herniated disks, but I had never sensed any discomfort in my lower back. The doctor recommended cortisone shots to reduce the inflammation and/or surgery. Intuitively I knew that wasn’t what my body needed, and I decided to SLOW DOWN, ease up on the forward bends and urban hiking, take a lot of baths, and just breathe like a good yogi should.
I imagine that the disks in my lower back are still herniated, however the pain is long gone since I got my piriformis to relax a little and let its hair down. I know now that as a woman with hyper-mobile SI joints and a piriformis that is likely bisected by my sciatic nerve, regular maintenance is required to prevent that agonizing pain in the you-know-what.
In Yoga Tune Up® there are several different methods that can be used to help prevent or keep this condition at bay. The most direct is working with Yoga Tune Up® balls, massaging right into the piriformis muscle to inspire release. I’ve included the video demonstration below, which is also part of the 5 Minute Quick Fix for Hips video. Gravity and the weight of your body can work to your advantage here while you rock, roll, cross-fiber, stripe, or apply sustained compression to the overwrought piriformis.
excellent video. My only suggestion is that the balls be placed in a long sock, that way, they don’t move around too much.
Great work. I am suffering from this ailment right now. I think too much bike riding and yoga.
thank you.
so helpful! thank you
Great blog! As a runner I’ve come across many newbies who complain about sciatic pain. Much of it is due to weak muscles and support muscles in the pelvic region, legs and feet. This causes an imbalance and in order to compensate the body utilize the muscles that inevitably cause pressure to be placed on the sciatic nerve. It was interesting to find out about variations for the path the sciatic nerve makes. I can’t wait to try out the exercise with my yoga balls.
Great stuff. Never knew that by the piriformus being so tight could lead to sciatc nerve pain.
this feels great after a cardio strength training bosu class!
Ah, just when I thought the ilipsoas wasn’t getting enough attention, here’s a chance to bring awareness and conscious love (with the help of gravity and the Yoga Tune Up (R) balls!) to the piriformis! Thank you!
Great stuff Kate! I had a herniated disk and got the surgery 15 years ago. I wonder if a better understanding of the support muscles in the pelvic region and the knowledge that I gained in working with teachers like Maura and you could have prevented the surgery.
As a runner and cyclist, I need to be careful as my piriformis muscle may become tight (due to continued contraction) and cause pain by compressing my sciatic nerve. Thanks for sharing this deep lateral massage technique. I am looking forward to trying this out with my new Yoga Tune Up balls!
We did this in our TT training class and felt great on my piriformus! I love this article Kate and how you listened to your body on what you needed to do relieve the pains in your body. Thanks for sharing!
so glad i logged onto part 2. part 1 left me wondeing how i could use my ytu balls to get to my piriformis. thanks!
I found the video clip of piriformis self massage to be very helpful.
Self massage of the piriformis using is bittersweet for me. Hurts so good!
Using the YTU balls has provided great relief after running and Spinning classes. Thank you for the reminder to listen to our body and rest when our body is telling us to rest.
Very useful, Thank you, I find that sometimes after doing ball work, the nerve pain still lingers for a day or two but then subsides.
Our modern lives put so much toll on our bodies,creating all sorts of aches and pains that are truly newer to us.It is so interesting to see and notice that the cause of sciatic pain is not only the well know herniated disc,but also the tightness in piriformis.I have a student of mine who does experience strong sciatica in her left leg and since she has been introduced to using YTU balls to massage into the attachment of piriformis she is able to get much deserved rest much more regularly.
It would be interesting to compare the difference between rolling on a foam roller and on the YTU balls which are much more targeted. Perhaps people with REALLY sensitive prifiromis muscles/sciatica would be better to start with the foam roller first, and work their way up to the YTU balls?
Thanks so much for sharing this video demo of a YTU therapy ball technique for the piriformis. The first time I tried this one I was shocked at the strong sensation–I had no idea the muscles were so tight. The good news is each time I roll out the area, it feels a little better and now I actually look forward to it!
Life puts so much pressure and wear and tear on our bodies day in day out. What I love about Kates blog is many women live this busy life until something finally gives, wears out. I love that she chose to listen to her intuition, breathe and heal herself. The piriformis ball sequence is one of my favorites.
I agree with Tracy — Kate’s wisdom in deciding to slow down and focus on self-care is a lesson for all of us Type A personalities. Gripping in the hips is such a common condition in our society, where most of us seem to naturally externally rotate one or both hips, shortening the piriformis and causing a lot of congestion in the hip rotators and low back. I had piriformis syndrome about 11 years ago, and it took a long time to heal. If I had had YTU balls then, my road to recovery would have been a lot smoother. Now I’ve collected several sets, and travel with them always.
Whenever I do ball work at home (or in class), the balls always have a way of finding themselves in the dimples where my SI joints are. The fact that I find lots of tenderness and deep satisfaction rolling out this area seems to point to the fact that I most likely have a tight piriformis that has uptight neighbors, too. While I don’t personally have sciatic pain, my mother does, so I’m happy to be able to share this information and video with her, and also continue doing these exercises as part of my self-care regimen to prevent sciatica pain from happening in my own body. Love it.
i love the ball work at the s.i. joints that andrea mentioned. in pilates we stretch the piriformis after some exercises that call for some intense hip flexion. rolling it out really helps recovery!
We tried ball work on our hips yesterday in class and I never heard so many moans and groans in one room. Love!
We via my personal palms upwards inside air some periods, saying AYOO, LEGO OUR EGGO
I thank you for sharing, I do know about the piriformis and I have deep tissued this on my 75 year old client who is not so willing to work with the balls, and he is ok for one hour, but as soon as he leaves and sits too long, the pain comes right back!…If you have any other suggestions, I would appreciate… Thanks
It is funny that I clicked your name, cause that is what I am teaching in YTU course tomorrow… Also, I deep tissue this area to release for people who have bowel movement problems…
I have definitely experienced the pain that you have described. After carrying my children around when they were young first on one hip and then the other, I used to be in a state of constant sciatica. The yoga tune up balls are a great way to give yourself a massage,and I really love massage. It is also important to maintain good body alignment after your self massage. Thanks for the great tips.