Piriformis Syndrome Self-Care: How to Relieve Pain through Self-Help

Piriformis syndrome is a common neuromuscular disease that is usually characterized by pain and discomfort in the buttocks and lower limbs. The occurrence of this disease is often related to prolonged sitting, thick thighs, lack of exercise, and other factors. However, through good self-care, we can relieve this pain.
Here are some effective methods:
Stretching: This is one of the most recommended self-care methods. The most commonly used stretching method is to sit down with one foot on the opposite thigh, then gently bend forward until you feel a comfortable stretch in your lower back and buttocks. It is best to hold the stretch for about 40 seconds, then switch legs and repeat the process.
Massage: Use the TURQEZRA piriformis stretcher to massage the buttocks area, find the painful area, and then use the piriformis stretcher to do a small range of press massage. Massage helps to relax muscles and reduce pain.
Heat and cold compress: Use a hot water bottle or hot towel to heat the painful area. You can also use an ice pack or cold compress to relieve muscle pain. Each time you use heat or cold compress should not exceed 20 minutes, and use it up to three times a day.
Core exercises: Strengthening the core muscles can help relieve Piriformis syndrome. Core exercises such as planks are easy to practice and very effective. Doing core exercises in the morning can help relieve pain.
Avoid prolonged sitting: Prolonged sitting is one of the main factors causing Piriformis syndrome. Therefore, we should try to avoid this situation. When necessary, you can choose a suitable chair with a backrest to allow the legs to naturally relax.
It should be noted that although these self care methods can relieve Piriformis syndrome, if the pain symptoms persist, it is recommended to consult a doctor as soon as possible. When necessary, doctors may recommend more specific rehabilitation plans, such as physical therapy.
In summary, Piriformis syndrome self care is not difficult, and practicing these methods can relieve pain symptoms. Through daily self care and dietary adjustments, we can create a healthy body and prevent the occurrence of Piriformis syndrome.