Low Back Pain & Sciatica - The Piriformis Muscle Can be the Cause
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.
Passing from the Sacrum to the outside of your hip, the Piriformis muscle is situated deep within your buttock. The Sciatic Nerve is also present in this region and it actually passes either through or just underneath the Piriformis muscle.
Nevertheless, if this muscle tightens up it places increased stress upon the Sciatic Nerve and consequently can begin to aggravate it, leading to pain. With regards to Low Back Pain, one of the most important aspects is that this muscle is attached to Sacrum. Consequently, if the Piriformis muscle is tight, it will have an increased 'tugging' effect on this bone.
This continuous stress being placed upon the Sacrum, by a tight Piriformis muscle, actually has an influence upon the Sacro-Iliac Joint. This joint is situated in the Lower Back region and is made up of the Sacrum and the Ilia (the Ilia being a specific part of the pelvis which forms the other half of this joint). Therefore, pain may well occur due to the repeated stresses across this joint.
If you find that your Low Back Pain begins not in the lower back itself, but rather a little further down (but above the buttock region), there is a reasonable chance it is Sacro-Iliac pain your are suffering with. Some people often say to me it feels as if the pain is coming from an area below their back where there are a 'couple of dimples'. This is in the area of the Sacro-Iliac joint and if you feel the same, it maybe this joint which is the source of your pain.
Aggravation to the Sciatic Nerve, anywhere along its length, can result in Sciatica. However, if a tight Piriformis muscle is the cause of your pain, the chances are the 'focus' of your pain is going to begin in the buttock region. If this is the case, the Piriformis muscle will need to be stretched.
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.
There are alternatives to stretching, or maybe I should say additions to stretching, which are very effective at making this muscle more supple. One way is by using a small ball, such as a tennis ball:
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.
This self massage exercise can be an excellent way of loosening up the Piriformis Muscle. However be careful, as it may also aggravate your Sciatica if the pain is still quite sensitive. This is because not only will you be massaging the Piriformis muscle, but also the Sciatic Nerve as it passes through or underneath it. Consequently, it may stir your pain up a little.
Do not worry yourself at all if you do happen to stir your pain up. I can assure you it will settle back down again. Nevertheless, this is your body's way of informing you that you are taking things forward a bit too fast. Stop performing that particular exercise until things settle down a little. When they have, feel free to start this exercise again, only this time make sure you are not quite as aggressive!
Exercises such as stretching and massage are an excellent way of loosening up a tight Piriformis muscle. Consequently, if it is tightness in this muscle which is responsible for your pain, your pain should soon begin to resolve itself.
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Begin your Piriformis Stretches here.
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