Deep Buttock Pain That Shoots Down Your Leg?

I had a patient describe it perfectly. It's not quite back pain, not quite hip pain, but somewhere in between. That is piriformis syndrome. A small muscle deep in your glute gets tight, clamps down on the sciatic nerve, and suddenly sitting in a chair, climbing stairs, or even just standing up becomes miserable. Here's what helps. Start with a seated figure four stretch. Cross your ankle over your knee, sit tall, and gently lean forward. Hold for 30 seconds. You should feel it deep in your glute. That's exactly where you want it. Do that two to three times. Next, add a clam shell. Lying on your side, knees bent, feet together. Lift the top knee like a clam shell opening. That strengthens the hip rotator, so the piriformis stops overworking in the first place. Then, finish it off with a massage. Not a spa appointment, not a co-pay, a one-time buy that lives on your nightstand. The Q2 Ultra from Bob and Brad is about the same price you spend on a single one-hour massage, except this one's here every night. Run it deep into your glute after your stretches, and the difference is real. It has heat, percussion, red light therapy, and you're done in 5 minutes. Link below.