Simple At-Home Tips for Sciatica or Piriformis Pain

Last week, we explored the difference between sciatica and piriformis syndrome—two conditions that can cause radiating pain through your glute and down your leg.

This week, I want to share some simple, effective tools you can use at home to help relieve that discomfort and tension—whether you're between sessions or just want to support your healing daily.

🎾 Tennis Ball Glute Release

Place a tennis or lacrosse ball under your glute, near the outer edge of your sacrum.
You can gently roll around, or just sit on it while working or driving. This passive pressure helps soften the piriformis and release tension in surrounding fascia.

🧘 Figure 4 Stretch

Lie on your back, cross your right ankle over your left thigh, and gently pull your left leg toward your chest. Hold and breathe.
Repeat on the other side. This opens the glutes and hips and can help take pressure off the sciatic nerve.

📦 Foam Roller Magic

Use a foam roller on your glutes, outer hips, and low back. Go slow, stay present, and let your body respond. Foam rolling can break up tension, improve circulation, and encourage release—just avoid rolling directly over joints or bones.

🪑 Rethink Your Sitting Setup

If you sit all day, small adjustments matter. Use a cushion or towel under your sit bones to slightly tilt your pelvis forward. This can reduce compression in the low back and hips. Try alternating your position, taking stretch breaks, or sitting on the tennis ball during long work sessions.

These tools don’t replace bodywork—but they do extend its benefits and help your body feel more supported every day.

Need guidance or a more hands-on reset? I’m here.
[Book your session here.]