Low Back Pain & Sciatica - The Role of the Piriformis Muscle

Although Low Back Pain & Sciatica are two separate conditions, with the former relating to pain felt in and around the Lower Back region and the latter describing pain wihch travels down the leg, they share a lot of similarities with regards to their cause. One of several common causes between them is a tight Piriformis muscle.

The Piriformis muscle is situated deep within the buttock region, where it attached to the outside of your hip and also the outer part of your sacrum. As it travels between these two points, the Sciatic Nerve either passes through this muscle itself, or directly underneath (it varies from person to person).

A tight Piriformis muscle will place increased stress upon the Sciatic Nerve as it passes through or underneath it, potentially aggravating the Sciatic Nerve and causing pain. On the other hand, as far as Low Back Pain is concerened, it is the constant 'tugging' upon the Sacrum, caused by the tight Piriformis muscle, which is the problem.

At the very bottom of the back there is the Sacro-Iliac Joint. This is formed by the Sacrum and the Ilia (the specific part of the pelvis to which the Sacrum attatches to). If a tight Piriformis muscle continues to pull upon the Sacrum, this stress will also be felt upon the Sacro-Iliac Joint. It is this continuous stress across the joint which will lead to pain.

The Lumbar Spine is therefore not the only potential source of pain for this region, it may be the Sacro-Iliac Joint which is responsible instead or as well as it. Typically, this pain is felt a little lower than 'normal' Low Back Pain, although this is not always the case. In addition to this, just above the buttock area there is a little dimple (for most, but not everyone) either side of the mid-line. If it feels as if your pain is coming form here, it may be the Sacro-Iliac Joint which is responsible for your pain.

Moving on to Sciatica, if the 'highest' part of your pain is in the 'buttock' region, it is highly probable that a tight Piriformis muscle is responsible for your pain. You will need to stretch this muscle if this is the case.

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.

However, another way to loosen up a tight Piriformis muscle is to apply some 'self massage'. You can do this with the use of a tennis ball or something similar:

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.

It is important to be sensible while performing this exercise. This is due to the Sciatic Nerve passing through or underneath the Piriformis muscle. Consequently, if you are too aggressive while performing this stretch, especially if the Sciatic Nerve is quite sensitive, you may make your pain worse.

If you do happen to make your pain a little worse with this exercise, do not concern yourself too much. OK, so we would rather not have aggravated things, however, this increase in pain is simply your body's way of telling you that you need to slow down. This is because it is not strong enough for that particular exercise yet. Take heed of this warning and stop performing that exercise until the pain quietens back down. Once it has, gently re-introduce the same exercise, only this time try not to be quite as firm!

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.

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1: Exercises to Relieve Your Sciatica
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