Piriformis Syndrome: Why Your Glutes Feel Tight and Your Lower Back Hurts
Why Do Your Glutes Feel Tight? It Might Be Your Piriformis!
Do your glutes always feel tight, no matter how much you stretch? Or maybe you have a nagging soreness in your lower back that just won’t go away? The problem might not be your glutes at all – it could be a small but important muscle called the piriformis.
What Is the Piriformis?
The piriformis is a deep muscle located in your buttocks, running from your lower spine to the top of your thigh bone. It plays a key role in helping your hip rotate and move smoothly. But when this muscle gets tight or irritated, it can cause all sorts of issues.
The piriformis is just one of the hip external rotators located deep in the buttocks.
Image: Essential Anatomy
How Can the Piriformis Make Your Glutes Feel Tight?
When the piriformis becomes tight, it can press on the sciatic nerve, which runs from your lower back down to your legs. This pressure can create a deep aching feeling in your glutes and sometimes even cause pain or tingling down your leg. Since your body doesn’t like discomfort, it tries to protect itself by tightening up the surrounding muscles – including your glutes. The result? That constant feeling of tightness!
Why Might Your Lower Back Feel Sore Too?
The piriformis helps stabilise your hips, so when it’s not working properly, other muscles, including those in your lower back, have to work harder to compensate. Over time, this extra effort can lead to soreness and discomfort in your lower back.
What Can You Do About It?
If you suspect your piriformis is causing your tight glutes and sore back, here are a few things to try:
Gentle Stretching – Stretching the piriformis can help release tension. A simple seated figure-four stretch (where you cross one ankle over your opposite knee and lean forward) can be a great way to ease tightness.
Movement & Mobility – Staying active with gentle movement, like walking, can stop the piriformis from tightening up further.
Massage or Self-Release – Using a tennis ball or massage ball to gently apply pressure to the piriformis can help ease the tightness.
Strengthening the Right Muscles – Strengthening the glutes and core can help take the strain off the piriformis and lower back in the long run. Try these: firehydrants and clams.
Final Thoughts
If your glutes always feel tight or your lower back is sore, your piriformis might be the hidden culprit. Understanding how this small but mighty muscle works can help you take the right steps to feel better. Try the tips above and see if they help – and if the problem persists, it’s always worth getting professional advice!
Want more help with your glutes and lower back, grab this mini course to help awaken your glutes.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.