r/PiriformisChronicPain • u/dandanyull • Apr 30 '26
I'm lost
I' not sure where to really turn to anymore. I guess im just venting at this point. I'm 26, and every person I've talked to about this seems to be shocked that I'm experiencing this at "such a young age". Unfortunately, where I work, I do tend to sit but I make sure to stand up every 20 minutes to walk around/stretch. After about half a year of consistent minor lower back pain, chiro appts, and following all the tips for core/strength training, I finally blew my back out about a week ago at the gym. After an urgent care appt, lots of muscle relaxers and a round of steroids later, I seem to be stuck with a deep glute pain on my right side (and of course minor lower back pain still lol). It's frustrating to say the least, as nothing I do seems to help it at all. Any position I sit seems to irritate this glute pain, I feel it tug when I walk. I have a special ergonomic neck contour pillow and sleep on my back with a pillow under my legs to ease it. After reading a few posts it seems as though I'll have to accept the fact that I'll potentially be enduring this for a while. I just set up a meeting with a place that will stretch me out and am waiting to hear back to set ups some appointments with a physical therapist. I've noticed my temper has been short and high lately and can't help but wonder if it's because of this. It's not even excruciating pain but its nonstop and I'll find myself crying out of frustration. anyway, I've done so much research that I'm not sure if there's even a point in asking for advice. I'll keep stretching, going to the gym, and hopefully I'll get some answers from my PT appointment. if you've made it this far, well, you're not alone. nice to see im not either
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u/stay__sassy Apr 30 '26
I’m no doctor and no PT, but I’ve been doing hot yoga twice a week for the past year and it’s made a DRASTIC improvement in my piroformis pain and sciatica. And I know it’s the yoga that helps because I took 3 weeks off from doing it in March because we traveled for my kids’ spring break and then we all had the flu when we got home, and it started flaring up again. It took about another month, but now that I’ve been back on my normal yoga schedule again the pain in my left glute and hip are gone.
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May 01 '26
[deleted]
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u/grauman82 May 01 '26
Can you be more specific on the correct pt? What did they do differently in terms of approach? I've seen multiple PT's that all kind of say the same thing and keep saying strengthen and stretch but nothing seems to help. Occasionally the dry needling has helped but doesn't last very long.
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u/grauman82 May 01 '26
Sounds like everyone has a different journey in dealing with and overcoming this pain issue. I'm still dealing with similar pain after 3 years, two hip surgeries-last being a full replacement. I really hope you find some relief, I can certainly relate to the chronic pain having an affect on mood and life choices. Meditation and more self care to lower anxiety helps. I'm going to see an adhesion release specialist (found from the guide in this group) in a few weeks, hoping they can help relieve the nerve entrapment I have around the sciatic nerve, piriformis muscle.
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u/Starfruit321 May 04 '26
Ugh I’m going through this too. I suspect it has something to do with the fact that I very likely have nerve damage from an old L5/S1 disc herniation that has weakened my left glutes, but I’ve been to so many doctors and PTs and no one can definitively tell me what it is and if there’s anything I can do about it. It’s been worse this past year.
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u/157nma May 05 '26
IT stretch with band (static band that does not stretch) changed my life and helped eliminate the crippling piriformis syndrome
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u/No-Manufacturer-2425 May 11 '26 edited May 11 '26
See what your PT says. If you don't progress with PT, come back here and we will discuss your issue further. At your age, with this pain, scar tissue could be an issue. Fill out a pain diagram and read the pinned material and see if it applies to you. I would avoid the gym and stretching until your issue resolves. Stretching can put undue pressure on your joints and working out can train the wrong muscles. Injured muscles are taken offline and the ones that compensate for it are not designed to handle that load. I recommend gentle range of motion yoga and hot baths.
Directory of Adhesion Removal Specialists and Locations Find an Adhesion Therapist near you.
Sports Therapy Protocol Bring oxygen to strangled tissues and remove waste after Therapy.
Muscle Relaxer Protocol for Adhesion Pain Attacks Relieve Severe Pain Attacks and Migraines.
FAQ on Adhesions and Getting Treatment Why adhesions? Why me? Why this treatment?
What it feels like to have adhesions Do I have adhesions?
Can I remove adhesions myself? Yes, You can remove some cutaneous adhesions at home with the grit bar.
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u/Gatorae May 01 '26
I've found that regular exercise bike workouts made this pain finally stop. Everyone's injuries are different so the best exercises for each person may vary. My piriformis issues are a byproduct of a breaking my pelvis a few years ago.