Suffering with lower back pain isn’t uncommon – especially in women – but many of us are unaware of what’s causing the pain we feel. While sitting still at a desk all day can lead to muscular tension, there are many different muscles and nerves that can contribute to discomfort in the lower back.

The piriformis muscles are a pair of small, pear-shaped muscles located deep on either side of the bottom. While many might not know the piriformis muscle exists, let alone what it does, it can have a big impact on our mobility and wellbeing. Not only is it involved in many lower body movements (including the rotation, extension and stabilisation of the hip), but it also sits close to the sciatic nerve; in some people, the nerve even runs through the muscle. And this means that tension, overuse or inflammation of the piriformis muscle can lead to it pressing down on the nerve.

Failing to look after your piriformis muscle can lead to a condition known as piriformis syndrome, where the sciatic nerve becomes irritated or inflamed due to the piriformis muscle tightening or spasming. It can cause symptoms such as pain, tingling or numbness in the lower back and bottom area, which sometimes radiates down the leg, and is treated using a combination of muscle-strengthening exercises. 

Of course, as with all health conditions, the best treatment is prevention – so if you’re prone to lower back pain and want to reduce your risk of issues in the future, then taking steps to look after your piriformis muscle is a good place to start.

“Ensuring you have good mobility and strength in the hip and back can offload the piriformis muscle,” explains Claire Mills, physiotherapist and founder of Core LDN. “Avoiding long periods of sitting, poor posture and ensuring you warm up and cool down before and affect exercise can also help prevent pain and tension.”

Mills also recommends those who experience tension or pain in this area – or don’t want it to develop in the first place – use a combination of stretching and tension relieving techniques to help the piriformis muscle relax.

Below, she’s shared three stretches you can do right now to relieve piriformis tension, as well as some tips for what else you can do to manage lower back pain. Make sure to hold each stretch for between 15-60 seconds to really reap the benefits. 

“This is probably the most common piriformis stretch and generally the easiest to do,” Mills explains. “It is also good for people who struggle with deep knee flexion.”

She continues: “Lying on your back allows your hips and back to relax, which optimises the stretch of the piriformis. You can mimic this stretch seated on a chair for those who are unable to get on the floor, such as the heavily pregnant or elderly.”

How to do the supine figure four stretch 

1. Lie on your back with your knees bent and feet planted on the floor.
2. Bring the ankle of the side you want to stretch onto the opposite knee so your hip is rotated, almost like you’re crossing your legs.
3. Place your hands behind the back of the opposite leg and draw the thigh into the chest, increasing the rotation in your other leg as you do so. 

“I love this stretch as you get a really nice upper back stretch too,” Mills says. You also don’t need much space to do it – perfect for when you don’t have the time or room to lay out a yoga mat.

How to do a seated twist     

1. Sit on the floor with your legs straight out in front of you.
2. Bend the leg of the side you wish to stretch and step it over to the outside of the other knee with your foot flat on the floor. You can bend your other leg underneath you if you wish.
3. Tuck your opposite elbow behind the knee so you’re pushing towards your planted foot and twist your upper body the opposite way. 

“This stretch can feel really deep,” Mills explains. “It’s a great one for relieving tension around the hips and back, as it stretches the abductors and hip flexor on the opposite side to the piriformis you’re stretching, too.”

The important thing to remember with stretches like the pigeon stretch is not to push too far – stretching shouldn’t be painful.

How to do a pigeon stretch 

1. Start on all fours on your hands and knees.
2. Bring the leg on the side you want to stretch forward and underneath your chest, bending the knee so the outside of the lower leg and foot rest on the floor.
3. Placing both hands on the floor in front of the bent leg, extend the other leg back so its straight out behind you.
4. Lower your body down, keeping the pelvis square. 

“If you have persistent pain or tension in this area, I’d recommend seeing a healthcare professional, such as a physiotherapist, who can fully assess your hip and back,” Mills says. “Because tension in the piriformis can lead to sciatic pain, it’s important to address any issues as soon as you can.”

Once you’ve spoken to an expert and received a diagnosis, a good way to manage pain is to incorporate rolling into your routine, Mills says.

“As a physiotherapist I recommend clients who have tension or pain in this area do myofascial release using either a foam roller or massage ball, ideally three times a week. If you’re using a foam roller you can sit on the roller in the figure four position and roll out around the piriformis and glutes; if you’re using a massage ball you can sit or lie on your back and place the ball near you sit bone before rolling gently.”

Images: Getty