Piriformis Syndrome: How a Townsville Chiropractor Can Help

​Do you suffer from sharp or aching pain in your buttocks that becomes worse when you move your hip?  Do you have pain, tingling, or numbness down the back of your thigh, calf and foot?   If you experience pain like this especially after sitting, walking or training you may be suffering from Piriformis Syndrome.

People in Townsville who sit for long hours, work physical jobs, or stay active with running, gym workouts or  training may experience piriformis-related pain at some point.

Working with a qualified Townsville chiropractor can help remove piriformis syndrome.

In this blog, we’ll explain all about the piriformis muscle, what Piriformis Syndrome is, what causes it and the treatments available — and how chiropractic care in Townsville may help.

What is the Piriformis?

The piriformis is a flat, band-like muscle loctaed deep in your buttock. It connects your lower spine to your hip and plays a key role in hip movement and spinal stability.

 

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What does the Piriformis actually do?

The piriformis muscle helps with:

• Rotating your leg and foot outward

• Stabilising your hips while walking and standing

• Supporting posture and balance

It’s active in everyday movements like standing up, walking, getting out of bed and stepping out of your car.

The Sciatic nerve and the Piriformis

The sciatic nerve starts in your low back, exits through your pelvis and runs down your leg to your foot. As it leaves the pelvis, it passes directly under the piriformis muscle. .

If the piriformis tightens or spasms, it can irritate the sciatic nerve — leading to pain down the leg.

What is piriformis syndrome?

Piriformis Syndrome occurs when the piriformis muscle irritates the sciatic nerve, causing sciatic-like pain.

Symptoms can feel identical to other causes of sciatica, including disc bulges or spinal stenosis.

Less than 5% of all sciatica cases are caused by the piriformis — which is why accurate diagnosis is essential.

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Common symptoms of piriformis syndrome?

Symptoms of piriformis syndrome are:

• Pain in the buttocks that worsens with hip movement
• Pain, tingling or numbness into the buttocks especially after long sitting
• pain, tingling or numbness down the back of the thigh, outside calf and foot
• Hip stiffness and tightness
• The pain is aggrivated by sitting
• Difficulty walking

Townsville locals often mistake piriformis syndrome for lower-back pain or sciatica — which is why a proper chiropractic assessment is key.

Piriformis Syndrome and chiropractic

At our Townsville chiropractic clinic, our goal is to identify the true cause of your pain. Once we have an accurate diagnosis, we can design the best treatment program to get you well again.
If your piriformis is the problem, treatment typically includes:

• Chiropractic adjustments to restore hip and spinal mobility

• Specific piriformis stretches

• Exercises to relax the muscle and relieve nerve irritation

 

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How is piriformis syndrome diagnosed

There is no single definitive test for piriformis syndrome.

Diagnosis is based on the following:

• medical history
• pain location and type of pain
• what positions and movements aggravate your symptoms
• what positions and movements relieve your symptoms
• orthopaedic testing including the FAIR test (see blow)
• ruling out other causes such as disc damge and spinal degeneration
• what treatments have been tried so far and with what success

The most reliable orthopaedic test for Piriformis Syndrome is called the FAIR test. This stands for (flexion, adduction, internal and rotation). Watch this video on the supine (faceup) version of this test, which can also be performed with the patient lying on their side. If this test reproduces your symptoms that is a positive test for piriformis syndrome.

 

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Why is Piriformis syndrome hard to diagnose

Most people experiencing  low-back and leg pain will also have a tight piriformis — but that doesn’t always mean it’s the cause.
Often, muscle tightness is part of a protective response from your brain and not the primary problem. Scientifically we know that Piriformis Syndrome is responsible for less than 5% of cases with buttock and leg pain
This is why getting an accurate diagnosis of what’s actually causing your symptoms is so important before treatment begins.

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What causes piriformis syndrome

The most common causes of piriformis syndrome are:

• low back movement restriction or imbalance
• a tightened or spasmed piriformis muscle
• sacroiliac joint dysfunction
• hip joint restriction or imbalance
• excessive running or sitting

Any of these issues — or a combination — can irritate the sciatic nerve

Conditions With Similar Symptoms

Other causes of sciatic pain iin the same location are

• a bulging or herniated disc
• lumbar spine dysfunction
• spinal degeneration
• hip pathology or injury
• sacroiliac joint dysfunction
• spinal stenosis

This why an accurate diagnosis of what is causing your leg pain is so important.  For more information abour sciatica read our blog.

 

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Piriformis Syndrome Treatment Options

Piriformis Syndrome can be treated three ways.

1. Chiropractic and other Allied Health.

Chiropractic treatment consists of:

• Chiropractic spinal and pelvis adjustments to restore good movement and reduces nerve irritation
• Soft tissue and trigger point therapy to relax the piriformis
• Sciatic nerve mobility exercises to improve nerve glide and reduce irritation
• designing stretching exercises for the piriformis; low back, hips and hamstrings
• specific low back strengthening exercises
• Custom advice for desk setup, lifting technique, running form & gym training

Townsville chiropractors also focus on long-term function, not just temporary symptom relief — helping prevent recurring hip and sciatic pain.

When to See a Townsville Chiropractor

Seek chiropractic care if you:

• Have recurring hip or glute pain
• Experience leg tingling or numbness
• Can’t sit or drive without discomfort
• Have symptoms lasting longer than a week
• Find pain affecting work, sleep, or training

Early intervention prevents chronic nerve irritation and speeds recovery.

2. Medical Treatment

It usually consists of:

• non-steroidal anti-inflammatory medications such as ibuprofen
• Steroid or anaesthetic injections
• tens therapy
• Botulinum toxin injections
• muscle relaxants
• surgery may be recommended as a last resort

3. Home treatment

The most common home treatment for piriformis syndrome are;

• Stretching (see exercises below)

• Self-massage with foam roller or massage ball

• Heat for chronic tightness / ice for acute flare-ups (See Below)

• Avoid prolonged sitting

• Keep good posture and spinal mobility

• Sleep with a pillow between knees if side-lying

Ice and heat

Both ice and heat can be used on the piriformis. Heat helps to relax the muscle and reduce pain whilst ice can help reduce the swelling.

The rule of thumb is that if it’s an acute injury use ice, if a chronic injury heat will be of more use.

For more information, read our blog on ice and heat.

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Piriformis Stretch Guide

There are many different piriformis stretches available to you. We have included three basic ones here for you to try.

Standing Piriformis Stretch

• place your leg on top of a table top as shown
• lean slightly forward, using the table for balance, until you feel a stretch in your piriformis
• you can lean forward keeping your spine straight to increase the stretch
• hold for 30 seconds, gradually leaning further forwards to increase the stretch (repeat 2-3 times)

Sitting piriformis stretch

• sit at the edge of the chair with your feet flat on the floor
• place your right ankle on your left thigh close to the knee as shown
• place your left hand on your right heel and your right hand on your right thigh area as shown
• gently push your knee toward the floor
• to increase the stretch, gently lean forward while keeping your spine straight
• hold the stretch from 30 seconds to 2 minutes, depending on your comfort level

Supine piriformis stretch 

• lie on your back with both feet flat on the floor and both knees bent
• rest the ankle of your right leg over the knee of the left leg as shown
• slowly pull your leg toward the opposite shoulder
• be careful not to twist or lift your back
• held for 5-10 seconds
• repeat 2-3 times on each side

 

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Piriformis Home Care- Massage

Massage is also useful for piriformis syndrome. Here are two massages you can easily do at home.

Foam Roll

• cross your affected leg on top of your other knee as shown
• lean slightly towards your affected side and find a tight spot
• hold 30-30 seconds on the tight spot
• find another tight spot in the same area and repeat

Massage Ball

A massage ball allows you to put more direct pressure on the muscle but be careful when applying pressure to not overdo it.

• begin in a seated position on the ground with the opposite knee bent
• position a massage ball under the problem muscle
• rotate in a circular motion for 20 seconds

 

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Lifestyle changes

There are many things you can do at home to help your recovery.

The most common are:

• avoid prolonged sitting
• reach to your optimum weight
• spinal exercises
• avoid running or exercising on hills or uneven surfaces
• avoid positions that trigger pain such as sitting or certain activities
• maintain good posture

How to sleep with piriformis syndrome

Sleeping can be difficult with piriformis syndrome. It is important to lie in a position that is most comfortable for you and doesn’t result in excess pain to the area

If sleeping on your side is more comfortable make sure that you have a pillow between your knees. This helps prevent rotation through your pelvis and hips.

 

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Book a Townsville Chiropractic Assessment

If hip pain or sciatica-like symptoms are stopping you from enjoying the Townsville lifestyle — whether that’s running along The Strand, hitting the gym, or performing at work — our chiropractic team can help.

Book your Townsville chiropractor appointment today and start your pathway back to comfortable movement and strong, balanced hips.

Conclusion

If you have buttock pain and leg symptoms, you may have Piriformis Syndrome.
A thorough assessment is the first step to recovery.

Book an appointment with your Townsville chiropractor today to find out what’s causing your pain and learn the best treatment options for long-term relief.

Our website contains a lot more information about spinal conditions such as low back pain, sciatica and bulging discs.

There are also strengthening and flexibility exercises for your low back that you can do at home.

We hope you have found this blog helpful. Please leave a comment below and tell us what you think.