The Best Stretch for Buttock Pain: How to Do a Piriformis Stretch

A simple, effective stretch that may help relieve buttock pain caused by a tight piriformis muscle, demonstrated by a chiropractor at our clinic.

The piriformis is an important muscle that runs deep in the buttock, underneath the large gluteal muscle. When it tightens it can cause local buttock and lower-back discomfort — and, in some cases, leg pain. That’s because in around 20% of people the sciatic nerve passes directly through the piriformis muscle, so a tight piriformis can irritate the nerve and contribute to sciatica.

In this video, our chiropractor demonstrates the single best stretch for releasing the piriformis: a crossed-leg glute stretch, gently drawn towards the chest, held for around 20 seconds and repeated. Done about three times a day, it helps reduce tension through the muscle and, in turn, ease symptoms in the buttock, lower back, and leg.

For best results, combine this with hip mobility exercises.

Related Reading:

When should you see a chiropractor? A practical guide for back pain, neck pain and sciatica

Is chiropractic safe? What patients in Bury St Edmunds should know

[00:00] What the piriformis is — an important muscle running deep in the buttock, beneath the large gluteal muscle.

[00:11] Why it matters — when tight it can cause lower-back discomfort and leg pain; stretching it reduces tension and can ease pain in both the leg and lower back.

[00:40] How to do the stretch — raise the leg and cross it over the other (as if crossing your legs), bring the other leg up, and gently pull both towards your chest with your hands. You should feel a pull around the glutes/backside.

[01:01] Hold and repeat — hold about 20 seconds, relax, and repeat. Do this around three times a day.

The sciatica link: in about 20% of people the sciatic nerve runs directly through the piriformis, which is why a tight piriformis can trigger sciatica.

The piriformis is a small but important muscle deep in the buttock, running beneath the large gluteal muscle. When it becomes tight it can cause local buttock and lower-back discomfort, and sometimes leg pain — because in around 20% of people the sciatic nerve passes straight through the muscle, meaning a tight piriformis can irritate the nerve and contribute to sciatica.

This video demonstrates the single most effective stretch to release it: lying down, crossing the affected leg over the other and gently drawing both towards the chest until you feel a pull around the glutes, held for about 20 seconds and repeated. Done around three times a day, it reduces tension through the muscle and can ease symptoms in the buttock, lower back, and leg.

For best results it’s combined with hip mobility work. Persistent buttock or leg pain that doesn’t respond should be professionally assessed.