When it comes to stubborn butt pain or radiating leg discomfort, piriformis tightness is often to blame.
It kills me to see so many people living with this pain but, this will not cure sciatic pain if it stems from a bulging disc or spinal chord injury.
So let’s take a look at the Piriformis muscle
You can skip ahead to the “how to section” here.
What Is the Piriformis, and Why Does It Matter?
The piriformis is a small, deep muscle that runs from your sacrum (tailbone) to the top of your femur. It sits beneath the gluteus maximus and plays a key role in hip rotation and stability.
Here’s the problem: The sciatic nerve passes under the piriformis. When the muscle tightens or develops trigger points, it can compress the sciatic nerve — leading to pain, tingling, or numbness that radiates down the leg.
This condition is commonly referred to as piriformis syndrome, and it’s often confused with traditional sciatica caused by spinal disc issues.
Piriformis Trigger Point Symptoms
Look out for:
- Deep aching pain in the center of the buttock
- Pain that worsens when sitting too long or standing from a seated position
- Radiating pain or tingling down the back of the thigh (similar to sciatica)
- Limited hip rotation or tightness during lunges, squats, or stretches
These symptoms can be triggered by prolonged sitting, poor posture, excessive running, or strength imbalances in the hips and core.
Piriformis Trigger Points vs Other Glute Pain
It’s important to distinguish piriformis issues from trigger points in the gluteus medius, gluteus minimus, or gluteus maximus. While glute trigger points can also cause hip or leg discomfort, they usually refer pain in different patterns:
- Gluteus medius: Pain around the top of the pelvis or side of the hip
- Gluteus minimus: Pain down the outer thigh, sometimes mimicking sciatica
- Gluteus maximus: Aching pain in the buttocks or near the tailbone
These aren’t always 100% accurate, so if your symptoms don’t match perfectly that is okay.
Explore our guide to Glute Muscle Trigger Points to find out what area hurts most for you.
How to Find a Piriformis Trigger Point
Lie on your back with your arms propping you up using your forearms.
Using a lacrosse ball, or a tennis ball, apply pressure to the outside of your tail bone at the very bottom of the bone.
The piriformis runs from the last section (about halfway down) the sacrum to the top of the femur head.
All you have to do is roll along that section of muscle, looking for areas that increase pain or feel like they radiate pain.
Warning – If you experience shooting pain, back off the pressure. That is your sciatic nerve. It will be okay, but you are going to hard!
Tennis/Lacrosse Ball Piriformis Release Technique
One of the most effective ways to self-treat piriformis trigger points is with a tennis ball or massage ball. Here’s how:
- Lie on your back with knees bent, feet flat.
You can also use your arms to prop yourself up if that is better for you.
- Place a ball under the affected glute, just to the side of the sacrum like it is outlined above.
- Slowly shift your body to the side and slightly down until you feel pressure on a tender point.
It is important to move slowly and not very far. There is not a lot of space between your tailbone and femur.
4. Hold the pressure for 30–60 seconds (don’t forget to breathe).
5. Roll to target nearby areas, but avoid high pressure.
Note: You’re not trying to crush the muscle — you’re applying just enough pressure to cause a “hurts-so-good” release.
If the lacrosse ball is too intense, try using a tennis ball for a gentler release.
Piriformis Stretches to Try After Release
After releasing the trigger point, follow up with gentle stretching using this guide:
- Seated Figure 4 Stretch
- ½ Pigeon Pose
- Knee hugs and hip swivels
These help restore range of motion and prevent the muscle from tightening up again.
See our full list of Glute Stretches or the Ultimate Guide to Stretching to explore more options.
Additional Tools for Piriformis Relief
- Massage Ball: Best for deep, targeted release
- Foam Roller: Ideal for scanning and loosening general glute tension
- Massage Gun: Helps stimulate circulation but may not reach deep enough
Here’s a list of some popular tools for myofascial release.
What’s Next
Piriformis syndrome and trigger point pain can be incredibly frustrating — especially when they mimic sciatica or go undiagnosed.
But with the right tools and techniques, you can take back control. Start with targeted trigger point therapy, follow it up with stretching, and stay consistent.
For more help, explore our guide on Fixing Your Glutes — a complete roadmap for relief, recovery, and stronger hips.
As always, please ask any questions you have in the comments.
Good luck
-Nick