top of page
Pink Liquid
  • Writer's pictureRain Green

How To Relieve sciatica pain & Piriformis syndrome

Updated: Jul 15

Sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg.

The following are the most prevalent sciatica symptoms:

  • Lower back pain that may or may not go to the buttocks

  • Tingling or numbness in one or both feet

  • Pain radiating from the buttock to the back of the thigh, calf, or foot in the thigh or leg

  • Extreme skin sensitivity and discomfort that feels like it’s burning

  • Cramping in the thigh, leg, or foot is a common ailment.

  • Weakness in the leg, thigh, or foot

  • The hamstrings have an unusual lack of flexibility.

  • Foot drops unusually low, resulting in frequent tripping.

There are two types of sciatica pain:

Sciatica & Piriformis Syndrome
  • Discogenic sciatica  is pain originating from a damaged vertebral disc, particularly due to degenerative disc disease.

  • Non-Discogenic sciatica, also called piriformis syndrome or Deep gluteal syndrome  is from compression of the sciatic nerve through or around the piriformis muscle or nerve disorder with entrapment in the deep gluteal space.

Piriformis syndrome is often mistaken for Discogenic sciatica. Piriformis syndrome is believed to be the cause of 0.3% to 6% of lower back pain or sciatica cases. It is more prevalent in women and middle-aged adults. There are some difference in symptoms between Discogenic sciatica pain and non-Discogenic sciatica Pain(.Piriformis syndrome):

Areas affected by pain:
  • In non-Discogenic sciatica Pain , buttock and hip pain is typically more common than lower back pain.

  • In Discogenic sciatica pain, the leg pain is usually greater than lower back pain and the pain may radiate into your toes. the affected leg may also feel heavy.

The effect of movement:
  • In non-Discogenic sciatica Pain , the pain typically increases while sitting for long periods of time and/or during hip movements.

  • In Discogenic sciatica pain, raising the affected leg while lying down (while keeping the other leg straight may induce pain.

Possible causes for Discogenic sciatica include:
  • Arthritis/spinal degeneration-age-related changes to the spine

  • Bulging disc/herniated disc -occupations where you twist the spine or pick up heavy loads

  • Spinal facet joint issues-Diabetes, which can increase the risk of nerve damage

Possible causes for non-Discogenic sciatica include:
  • ·Prolonged sitting without proper stretching causes gluteal muscles tightness

  • ·Obesity, which can put extra pressure on the sciatic nerve

  • ·Direct trauma to the buttock -lead to inflammation, scarring and contractures of the glutes/piriformis muscle, resulting in nerve compression.

Once you pin down the source of your pain, you can move forward with treatment. The treatment of sciatica pain depends on the type of sciatica, the length of symptoms and severity of your condition. Except the medication treatment, such as paracetamol, anti-inflammatory drugs such as ibuprofen.

Piriformis Syndrome Relieve

Physical therapies treatments may help you find relief. For,piriformis syndrome, muscle tightness around the sciatic nerve is a common cause of sciatica, any physical treatment that strengthen and mobilize tissues in the lower back, pelvis, buttocks, and thighs will largely help relieve discomfort and return your mobility.

Some examples are:

1. Reclined Pigeon Pose and Supine Twist help relieve pain by mobilizing tissues in the lower back, pelvis, abdomen, buttocks.

Relieve Sciatica, Piriformis Syndrome or Deep Gluteal Syndrome by Reclined Pigeon Pose
  • ·Lay on your back with one foot flat on the floor, your knee pointed up.

  • ·Cross your other leg’s ankle over the knee

  • ·Reach forward—bringing your upper back off the floor if need be—and grab your shin with both hands

  • ·Pull your legs toward your chest

  • ·Hold for at least five breaths and release

  • ·Repeat three to five times

Relieve Sciatica, Piriformis Syndrome or Deep Gluteal Syndrome by supine twist

Supine Twist

  • Lay on your back and bring your knees toward your chest, as high as feels comfortable

  • Spread your arms

  • ·Lower both legs to one side; turn your head in the opposite direction

  • Hold for at least five breaths

  • Return to the starting position and repeat on the other side

  • Repeat both sides three to five times

Since Piriformis Syndrome is caused by compression of the sciatic nerve, trigger point massage releases muscle tension and helps break up any scar tissue that develops in the area where the nerve is compressed. Massage therapy offers at least two key benefits for managing piriformis syndrome:

  1. It relaxes the piriformis muscle, preventing spasms and reducing pressure on the sciatic nerve.

  2. It promotes the release of pain-fighting endorphins, which can reduce the pain experienced from piriformis syndrome.

Therapeutic massage, combined with a stretching program, has been shown to effectively alleviate pain and improve function in individuals suffering from chronic piriformis syndrome. In a case study by Honig (2009), therapeutic massage applied alongside a stretching regimen demonstrated significant relief. Similarly, Tchorowska and Wilk (2020) found that massage could be an effective conservative treatment method, contributing to pain reduction and improved everyday functioning in patients with piriformis syndrome.

Regular sessions are key to successful treatment outcomes with massage therapy for Piriformis Syndrome, but not everyone can afford frequent sessions. A practical approach is to combine self-massage with professional massage therapy. By incorporating self-massage and stretching between appointments, you can extend the benefits of professional massages and maintain relief between sessions.


For self-massage, a tennis ball can provide effective relief. However, there are some professional self-massage tools available that can significantly enhance your daily self-care routine. These tools are designed to target specific areas of tension and provide deeper, more consistent pressure than a tennis ball.

Highly recommended options include the LittleMum Back Trigger points , which have received overwhelmingly positive reviews on Amazon for their quality and effectiveness in relieving Piriformis Syndrome.

With the spine in a neutral curve, the LittleMum Back Trigger Point Massager features fourteen therapy nodes ergonomically placed on both sides of the spine where trigger points frequently occur. The knobs on the surface are positioned perfectly and are firm enough to aid in the release process. The rounded bottom allows for rocking movements.

Made of heavy, sturdy silicone, the LittleMum Back Trigger Point Massager can exert enough pressure to penetrate deeply, breaking up muscle tension, adhesions, and scar tissue in the deeper muscles. Simply lie down and allow your weight to settle on the massager for effective relief

How to use LittleMum Back Trigger Point Massager to Relieve Piriformis Syndrome

  • To use the Massager, lie on your back, with your feet firmly planted on the ground and put massager under your hips. Roll up and down at your preference.

  • You can bend your knees to ease the massage pressure. Or you can raise one of your legs to adjust the pressure on one side. Less pressure is applied when lying on bed compared to lying on carpet or a mat.

  • The piriformis muscle is quite deep and, as such, getting to it using massage can be uncomfortable. This pain would naturally fade away shortly after you finish your 10 minutes session.

You can also watch the video below to know more how to use LittleMum Back Trigger Point Massager.

If you are interested in trying the LittleMum Back Trigger Point Massager, you can purchase it on Amazon using the link below. Please be aware that many imitations are produced with cheap EVA foam material, falsely claiming to be made of food-grade silicone. Some of these copycat sellers have even bought and immediately returned products, causing the genuine product to be labeled as a 'frequently returned item' on Amazon, which unfairly impacts its credibility.

We encourage you to read customer reviews on Amazon before making a purchase and to give yourself ample time to adjust to the massager, as initial discomfort is normal during the adjustment period

How to relieve piriformis syndrome

Meanwhile If you prefer massager to sink deeper to melt away your gluteus and piriformis muscles tension, then LittleMum Back Deep Tissue Massager may be your better choice to relieve your piriformis syndrome.

How to relieve piriformis syndrome

LittleMum Back Deep Tissue Massager does an amazing job releasing your tight lower back muscles (Quadratus Lumborum) and gluteus ( Piriformis ) to reduce sciatica pain, This usually entails digging an elbow or fist into the painful muscle by massage therapists. LitteMum Deep Tissue massager is more powerful massager compared with Little Back Trigger Point Massager. If you prefer super strong massage, then that is your better choice.

How to use LittleMum Back Deep Tissue Massager to Relieve Piriformis Syndrome

  • Lie back on the floor with your knees bent. Position LittleMum Massager on trigger point side under your lower back and buttock.

  • Please avoid direct pressure on your spine and sacrum.

  • Keep this massage short first. Don’t spend too much time pressing on the muscle as it can backfire. Just start with about 30 seconds and increase that time as needed.

  • It takes some fiddling to figure out the sweet spot.

  • Please follow the instruction and don’t stay on it too long and gradually work your way up to longer and longer. Do this twice a day.

LittleMum back deep tissue massager not only provides a deep tissue massage, but

also functions as a back stretcher, offering exceptional traction to align your spine and relieve lower back pressure.

You can also watch the video below to know more how to use LittleMum Back Trigger Point Massager.

If you are interested in trying the LittleMum Back Deep Tissue Massager, you can purchase it on Amazon using the link below.

How to relieve piriformis syndrome
Discogenic sciatica Relief

People with severe or persistent sciatica pain may need:

  • X-ray: Reveals mechanical changes in the spine that affect nerve roots.

  • MRI: Uses magnets and radio waves to create detailed images of soft tissues, showing herniated disks and pinched nerves.

  • CT scan: May involve a dye injection (CT myelogram) to better visualize the spinal cord and nerves.

  • Electromyography (EMG): Measures electrical impulses in nerves and muscle responses to assess nerve root injury severity.

Sciatica that doesn't improve after a few days requires medical attention. Professional treatments for sciatica include:

  • Medication, including pain relievers and anti-inflammatories

  • Traction

  • Manipulative therapies, such as chiropractic or osteopathy

  • Epidural injections – medication injected directly into the spine

  • Chemonucleolysis – injection of a special enzyme into the disk

  • Physiotherapy, including electrical stimulation of the back muscles

  • Surgery as a last resort

If you're considering traction therapy, the LittleMum Lumbar device may help relieve sciatica. This innovative device features parallel extension springs in a sturdy framework that generate up to 133 pounds of upward traction force as users transition from standing to sitting. The LittleMum Lumbar Traction Apparatus makes lumbar traction therapy efficient and comfortable, empowering patients to actively manage their recovery without manual force application.

If you are interested in trying the LittleMum Back Deep Tissue Massager, you can purchase it on Amazon using the link below.

All products are FSA or HSA eligible when purchased through Amazon.
242,174 views3 comments

Recent Posts

See All


May 01

Omg the pain in my back leg and buttocks it's unbearable

Kenneth Sollars
Kenneth Sollars
Jun 19
Replying to

I know how you feel been dealing with mine for 7 years. Been to many doctors and none of the want to relieve my pain in my opinion. So days just wanna give up. Keeps me from getting out of bed so I lay and pray.


Feb 18

Fantastic information very helpful and very useful 👍 and the same thing is true for you to check

I am a licensed physical therapist

bottom of page