Home > Pain Relief > Tips to Breakthrough Piriformis Syndrome Pain

Tips to Breakthrough Piriformis Syndrome Pain

Over the last five years I’ve tried countless things to get relief from the pain that would come without fail when sitting.

The three things that worked best for me were Stretching, Icing and a TENS unit (or S.I.T. for short).

I recommend a few stretches, starting with the single-most effective stretch:

1. “Neuro-flossing” is the name it goes by with some. On a side note when I told my surgeon about this stretch he had never heard of it, which is humorous since he knows how to treat piriformis syndrome so well. My guess is that “Neuro-flossing” isn’t a medical term.
Regardless, it was effective for me instantly…I’m talking within a matter of minutes. Try doing this several times a day in hopes of bringing the 8/9 pain down to a 5/6. Rather than trying to explain the stretch to you, just watch this video (it’s an oldie but goody). Here are some other stretches that helped me breakthrough the pain.

2. Ice is your friend, however, it can be a messy, wet, annoying one. For me, ice was also very effective in bringing 8/9 pain down to a 5/6 within 30 minutes. I grew tired of ice packs so I recommend this product.

3. Shock the pain away with a small portable TENS unit. This was very effective for me to not only bring 8/9 pain to a 3/4, it also delayed the onset of pain from coming on as quick as it would otherwise. Now, wearing a TENS unit is not fun, but neither is the pain. It’s a lesser of two evils and an effective means to an end. I liked this unit.

I hope this advice helps some of you bring the pain down a bit. Hang in there. You’re not alone. I encourage others to post their breakthrough methods here to give help and hope to others.

  1. Bogman
    December 15, 2018 at 5:03 am

    Thank you!

  2. Nina Naranjo
    October 14, 2016 at 6:03 pm

    I am 17 days post op from a Piriformis Tendon Release. I still have seen the Ortho for my Post op review. No PT yet for me. Ortho told me to walk as much as I can prior to post op, but didn’t give me any stretches or exercises. I still have my stitches/staples/bandages. I have quite a bit of tightness in my ankle, very uncomfortable almost painful and my knee and shin are still completely numb. I do feel some relief from my previous chronic nerve pain and buttock pain and overall leg tightness. Any feedback from anyone on any stretches I can do now to alleviate the tightness. I tried the neuro flossing and I think that is too much due to the stitches :/ please help. Thank you!

  3. Jill
    September 18, 2014 at 8:14 am

    Can anyone direct me as to where to place the TENS pads (2 or 4)? For piriformis syndrome? Jill.

    • February 8, 2017 at 5:30 pm

      Jill, did you get a response on electrode placement?

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