9 In Blog/ Chronic Back Pain

Piriformis Syndrome dos and don’ts – my list on how I fixed my low back (Free Checklist)

How to fix piriformis syndrome | low back pain

Hi everyone 🙂

In today’s post I want to talk about Piriformis Syndrome and dealing with chronic hip injuries. Because being fit and healthy is not just about eating well and working out, it is also about injury prevention and keeping our bodies strong and balanced.

Piriformis Syndrome – Short intro.

Piriformis syndrome is a chronic pelvic injury, where the Piriformis muscle (deep buttock muscle) spasms and results in pain all around the hip area. The pain can sometimes travel down along the leg and this is due to the Piriformis muscle irritating the sciatic nerve. Check out this article for more information on Piriformis Syndrome if you are not quite familiar with this type of injury.

If you have been dealing with hip pain related to unstable pelvis/SI joint, weak glute med; which are all factors contributing to the Piriformis muscle spasming, you probably have been reading all about this issue over the internet, and searching for ways to fix it..and then you probably realized  that there is a ton of information out there on hip problems suggesting a quick fix.

The Internet does a great job providing us with plenty of resources to explain almost anything we type on google search, and that is great!  It is always great to learn about our physiology and to educate ourselves.

yet, If all the information we need is right there, how come we still cannot get it sorted out?

Information overload.
Yes, there is so much information out there. Lots of “how to fix Piriformis syndrome” videos on youtube, stretches to do everyday, exercises to stabilize the hips, foam rolling techniques, tennis ball massage, deep tissue massage, acupuncture…
Believe me, I tried them ALL (and I’m sure you did too)

Yet, remember…
We are unique. A treatment that works for me may not work best for you.
Each of the above-mentioned techniques or treatment methods can work amazingly for me, yet not quite well for you. I remember every time I foam rolled, the spasms intensified, yet the tennis ball massage against the wall provided instant relief. I am sure you have experienced the same by now!  We just have to accept and respect the fact that our bodies respond differently to treatments 🙂

PS: to supplement this guide, I put together a list of 4 important steps that helped me heal and avoid flare-ups.

The power of our habits.
Have you been spending your time and money on physio clinics, yet sitting for long hours with a bad posture/sitting for long hours in general for long periods of time with no breaks? Then I encourage you to work on restoring your posture as you are treating the Piriformis syndrome because that is the root cause of hip imbalances.
An amazing read is Pain-Free: A Revolutionary Method for Stopping Chronic Pain I bought this book for $10 on Amazon and it completely transformed how I look at my body now! posture is everything. Fix your posture and you never have to worry about muscle tension.

Now before I jump into my list of do’s and don’ts:
If you are on a treatment now that is helping you, then definitely stay consistent with it. Always do what works best for you and what your body want. If you want to try different methods, always consult with your physician first.
My opinion and advice in this post are not meant to substitute your physician’s advice, I simply want this post to supplement your current treatment, and provide a moral support to show you that, yes it can be fixed!

Listening to your body and respecting the healing phase.

Right after an injury happens, we tend to quickly start feeling angry at ourselves or at the whole situation. Especially, with chronic injuries that just don’t seem to want to go away. So we push hard and don’t respect the healing process.
This is where I slipped big time.  After ingesting a cocktail of drugs every night to be able to sleep, I would wake up feeling relatively better the next day, forgetting that drugs do a great job hiding the pain for a short period of time, only to have the pain back in a few hours during the next day and most of the time, it was ten times worse.

Okay everyone..I want to be transparent here.
This is my list of all the mindless actions I did, that either contributed to Piriformis syndrome and/or made the condition worsen. 

    • Sitting for long periods of time.
    • Foam rolling during episodes of spasms and pain – intensified the pain.
    • Overstretching.
    • Practicing activities/workouts that require jumping (PLYOMETRICS).
    • Feeling stressed out and lack of rest.
    • Taking all kinds of medications thinking they will somehow fix my hips.
    • Doing too much of strengthening exercises prescribed by Physiotherapists too soon. I’m talking like 3 times a day (I thought it would accelerate the healing)
    • Not looking for the root cause of my right hip spasming. Just kept doing the same massages and stretches.
  • Feeling hopeless every night and devastated that I would never be back to normal and able to do my workouts.

Now on to the list of actions that have helped me heal, be Piriformis free 🙂 

DIET – I was starting to see symptoms from all the medication I was taking, and started looking for alternatives. While a pill here and there helped on really painful days, yet I did not want to be ingesting 3 magic pills twice a day. it was not a sustainable solution for me.

    • Cleaning out my diet inside out.  Eating whole anti-inflammation foods every day in addition to ginger and turmeric teas on painful nights.  Turmeric and ginger are natural anti-inflammatories.
      *Drinking 2-3 liters of water every day – Joints need water to stay lubricated so DRINK UP.
    • Keep moving – short walks, low impact upper body workouts, and CORE training. I still moved every day, even if it was just an upper-body short workout using a resistance band, but your body needs good blood circulation to accelerate the healing process.
      *The Pain-Free: A Revolutionary Method for Stopping Chronic Pain book was a HUGE help. It follows the egoscue method, which focuses on fixing the posture and correcting your imbalances. The exercises are clearly explained, easy to follow and are designed to restore the hips and relieve pain.  It was definitely one of the top books that helped me heal Piriformis syndrome.   The Egoscue method just worked.
    • Getting a stand-up desk – or get up and move around every 15 minutes:  I used a table that I placed on top of my original desk, it worked!  I alternate between standing and sitting to keep my body moving.  This is critical to keep your joints healthy, hips flexible and increase circulation.
    • Minimized stretching: gentle stretching once or twice a day with one or two movements is Okay.  No deep stretching when the muscle was spasming or having pain.  This aggravated the pain.
    • Started strengthening the glute med with proper form:  Side leg raises, clams and hip bridges with core engaged were amazingly helpful. Make sure you do them with correct form otherwise you will be wasting your time. These exercises if done correctly will stabilize the pelvis, strengthen the glute med and get you moving pain-free in no time.
    • Tennis ball against the wall worked amazingly for me. I could easily control the pressure thus around the area.
    • Started asking questions and figuring out why the muscle was spasming in the first place.  In most cases, the Piriformis is spasming because it is working too hard to pull the hip back to its normal position.  This means some pelvis adjustment by a certified professional or chiropractor would help achieve longer lasting results than only messages to fix the symptoms (releasing the muscle).
    • Write down your fitness goals every morning.  I was determined to gain my health back and be able to squat and lunge again.
  • Taking a break from leg days:  I was doing mainly upper body workouts.  I had to keep working out and keep moving.  I rested and mentally prepared for leg days that were waiting for me in few more weeks 🙂

I am sure that by now you have tried every magic treatment on earth to fix it.  The lists are things that have worked well for me, I had some successes and failures throughout the way.  If something works best for you than other, keep doing it and share your experience.

PS: grab your piriformis syndrome healing checklist

Update 23-Jun-16: Click here to read part 2 of this blog post: How to heal piriformis syndrome when you have tried everything else. 


  • Reply
    September 8, 2016 at 5:38 pm

    Hi Sophia:
    I tried to download the checklist but I never received the email.

    • Reply
      Coach Sofia
      September 8, 2016 at 5:54 pm

      Hi Hassen

      Thanks for reaching up to me. I checked and it was sent to you yesterday, can you please check your spam folder? sometimes emails can get lost there 🙂 if you somehow can’t find it I will send you a personal email with the checklist inside!


    • Reply
      fatima das graças
      May 19, 2018 at 2:41 am

      neither did I.

  • Reply
    Spencer Mack
    January 4, 2018 at 3:47 am

    Hi Sofia! I came across your blog when searching how to heal my Piriformis Syndrome I have been dealing with for over 2.5 months. I have tried therapy, TENS units, traction beds, chiropractic adjustments, and I’m still not having the best of luck. I bought the book you recommended above, The Escogue Method, and was going through it this evening. I was wondering which section of the book you focused on for healing your Piriformis Syndrome- did you do the hip or back exercises? I never saw anything particularly mentioning Piriformis Syndrome in the book, so I wanted to ask your advice regarding which exercises may help me in healing mine. Thank you in advance!

    • Reply
      Coach Sofia
      January 4, 2018 at 4:38 pm

      Hey Spencer,
      The book won’t mention piriformis syndrome in particular because it addresses the body posture as a whole, and explains how having unstable joints affects the muscles around the joints (like the piriformis muscle). I was doing the following exercises daily: sitting floor (gave me deep relief), counter stretch, static extension (on hands/ on forearms), static wall. I honestly skipped the static back because my body didn’t like it, and only did the ones that gave me relief. I want to mention also that I tried chiropractic adjustments for 2 years, and to be honest I think you have to find that sweet spot. Too many adjustments backfired on me. Have you tried dry needling? it worked WONDERS for me last year. Maybe you can give it a try (and save money on the other treatments), especially if you’ve already addressed joints alignment through chiropractic. I always suggest sticking to one treatment at a time to monitor progress. Massage therapy is okay but I feel like it can be a waste of money sometimes, especially that we can get the same benefits using a massage ball/ foam roller. I do have MANY other articles about piriformis syndrome and the treatments that I have used, so please check them out. They will save you time and energy, and I wish you the best in your healing journey! Thanks for reading the blog.

  • Reply
    September 25, 2018 at 10:41 pm

    Excellent information. Hopefully I’ll be able to benefit from it!

  • Reply
    January 8, 2019 at 2:13 am

    I have dealt with pirafomis syndrome for as long as I can remember. Found with an mri my sciatic nerve branches early on the right causing my pain
    My ortho doc sent me to a neurologist and a pain specialist I had X-ray guided nerve block placed (very temporary relief) the neurologist realized I needed to find relief without meds that mask the pain…he sent me to a DO that does dry needling. That was the answer!!!

    • Reply
      January 14, 2019 at 8:58 pm


      How many sessions of dry needling did you need to do to find relief?

    • Reply
      Coach Sofia
      January 15, 2019 at 3:56 pm

      Hi Jen,
      I LOVE dry needling! I totally recommend it!

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