Sciatica can feel like a cruel joke—radiating pain that travels from your lower back down your leg, sometimes all the way to your foot. It can be sharp, burning, or numb, and it often disrupts everything from walking and sitting to sleeping. But what if we told you that relief could begin by focusing on just one muscle?

Yes, there is a single muscle that, when tight or inflamed, can compress the sciatic nerve and mimic—or even trigger—sciatica pain. It’s often overlooked in treatment plans but holds the potential for immediate relief when properly addressed.

Let’s uncover the key muscle you should focus on, how it affects your sciatic nerve, and practical techniques to release it today.

Meet the Piriformis: The Sciatica Trigger You Didn’t Know About

The muscle in question? It’s called the piriformis.

What is the piriformis?

The piriformis is a small, flat, stabilizing muscle located deep in your buttock, behind the gluteus maximus. It stretches from your sacrum (at the base of your spine) to the top of your femur (thigh bone). Its primary job is to rotate your hip and stabilize your pelvis—especially when walking or changing direction.

But here’s where it gets interesting:
In about 10–20% of the population, the sciatic nerve runs directly through or beneath the piriformis muscle. If this muscle becomes tight, inflamed, or spasmed, it can compress the sciatic nerve—causing the intense pain, numbness, or tingling you know as sciatica.

This condition is so common it has its own name: Piriformis Syndrome.

Why the Piriformis Tightens in the First Place

The piriformis is prone to tightness because of:

  • Prolonged sitting (especially in poor posture)

  • Weak glutes or core muscles

  • Repetitive motion, such as running or cycling

  • Inactivity or sedentary lifestyle

  • Old injuries that led to compensation patterns

When overused or neglected, this muscle becomes shortened and irritated, applying pressure to the sciatic nerve.

How to Tell If Your Piriformis Is the Culprit

You might be dealing with piriformis-related sciatica if:

  • You feel pain or tightness deep in your buttocks

  • Pain worsens when sitting for long periods

  • Relief comes from standing or walking

  • Pain radiates from your glute down the back of your leg (but not necessarily into your foot)

  • Pressing on the middle of your butt cheek triggers pain or tenderness

3 Simple Techniques to Release the Piriformis Muscle

1. Piriformis Stretch (Seated Figure 4 Stretch)

This gentle stretch can instantly begin to loosen the muscle and relieve pressure on the sciatic nerve.

How to do it:

  • Sit on a chair with feet flat on the ground.

  • Cross your right ankle over your left knee.

  • Keep your back straight and gently lean forward from the hips until you feel a stretch in your right glute.

  • Hold for 30–60 seconds, breathe deeply.

  • Repeat on the other side.

Pro tip: You can do this stretch multiple times a day, especially if you sit a lot for work.

2. Foam Rolling or Ball Massage

A tennis ball, lacrosse ball, or massage ball can be used to apply pressure directly to the piriformis, helping to release deep tension.

How to do it:

  • Sit on the floor and place the ball under the affected glute.

  • Gently shift your weight until you find a tender spot (you’ll know when you hit it!).

  • Hold on the spot for 30–60 seconds or roll slowly in small circles.

  • Breathe deeply and stay relaxed.

Caution: This may feel intense, but it should never be unbearable. Adjust pressure as needed.

3. Supine Piriformis Stretch (Lying Figure 4)

This is a great stretch to do before bed or after long periods of sitting.

How to do it:

  • Lie on your back with knees bent.

  • Cross your right ankle over your left thigh, making a figure 4.

  • Thread your right hand through the gap between your legs and clasp behind your left thigh.

  • Gently pull your left leg toward your chest until you feel a stretch in your right hip.

  • Hold for 30–60 seconds. Switch sides.

Bonus: Strengthen What’s Weak

Releasing the piriformis is only half the solution. Often, it tightens because other muscles—like the glutes, hips, and core—aren’t doing their jobs.

To prevent future flare-ups:

  • Strengthen your glutes with bridges, clamshells, and hip thrusts

  • Train your core with exercises like dead bugs and planks

  • Work on hip mobility with dynamic lunges and controlled leg circles

When to Seek Professional Help

While these techniques can provide fast relief, chronic or severe sciatica symptoms may require a more personalized approach. Consider seeing a:

  • Physical therapist for targeted exercises

  • Chiropractor for alignment and nerve flow support

  • Massage therapist for deep tissue release

  • Functional medicine practitioner if inflammation is a root issue

Also, if your pain is accompanied by numbness in the foot, severe weakness, or loss of bowel/bladder control, seek immediate medical attention.

Final Thoughts: Release and Realign for Lasting Relief

The piriformis may be a small muscle, but its impact on your comfort and mobility is huge. Learning how to release it—and support your surrounding muscles—can offer instant relief from sciatic pain and help prevent it from coming back.

Your body is built to move. When muscles like the piriformis are released and rebalanced, it frees up not just your movement, but your quality of life.

So the next time sciatica strikes, start with this one powerful muscle—and give your body the support it’s asking for.