Piriformis tightness, nerve tension, or glute discomfort are all symptoms people often try to stretch away. But that tension rarely comes from the piriformis alone.

More often, it’s a result of missing internal rotation, a poorly managed pressure system, and compensation strategies that overload the back of the pelvis.

To understand how to actually reduce that tension, it helps to look at what the piriformis does, how gait and positioning affect it, and how I approach restoring that space through movement.

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What the Piriformis Actually Does

The piriformis attaches from the sacrum to the top of the femur. It crosses the back side of the pelvis and plays a role in:

• Hip external rotation
  
• Hip extension
  
• Pulling the sacrum closer to the sit bones
  

When this space between the sacrum and the pelvis is compressed, it limits internal rotation and affects how we manage force when walking or training. That tension is often worsened when the piriformis compensates for poor hip mechanics and low back control.

Why This Matters for Gait and Force Production

During walking or running, internal rotation is what helps us:

• Load the leg
  
• Put force into the ground
  
• Push off effectively
  

If we can't internally rotate, we lose access to those mechanics. Instead, we compensate by:

• Dumping the pelvis forward
  
• Arching the lower back
  
• Shifting weight toward the toes
  
• Using orientation (not muscle) to move
  

This creates tightness in the back of the pelvis. And because the sciatic nerve runs through the same space, excessive compression can trigger sciatic symptoms like numbness, glute pain, or nerve tension down the leg.

The Three Compensations That Feed the Problem

Piriformis pain often appears alongside these movement issues:

1. Forward Weight Shift

When our center of gravity moves too far forward, the pelvis dumps, and the muscles in the back of the hip stay locked. 

This increases pressure through the piriformis and limits access to true hip rotation.

2. Lack of Pelvic Rotation During Gait

If we can’t rotate the pelvis into the stance leg, we compensate by turning the entire body toward that side.

 This keeps the pelvis externally rotated and compresses the same tissue over and over again with each step.

3. Glute Gripping as a Stability Strategy

Many people grip the glutes to stay upright or “brace” the back. 

This often results in a flat butt appearance, limited dynamic movement of the pelvis, and excessive tension through the sit bones and piriformis.

How I Approach Piriformis Pain Differently

Rather than prescribing generic hip stretches or nerve flossing drills, I focus on restoring the joint and pressure mechanics that allow the piriformis to let go. 

That starts with three movement strategies:

1. Wall-Supported Thigh Squeeze

Why it works:
This drill decompresses the back of the pelvis and improves internal rotation. By squeezing a foam roller between the thighs, we activate the adductors to open up the bottom of the pelvis and reduce glute gripping.

Key setup cues:

• Back and head flat against the wall
  
• Weight in the heels, not the toes
  
• Press the “tag of your pants” into the wall
  
• Exhale while squeezing the foam roller
  
• Arms reach forward to shift pressure backward
  
  

2. Supine Cross-Connect with Hip Extension

Why it works:
This exercise teaches the pelvis how to rotate into the stance leg—critical during gait. The reach and foot pressure drive pelvic rotation while decompressing the glute and restoring rotation through the hip and lower back.

Key setup cues:

• One foot on the wall, one foot on the ground
  
• Keep knees level
  
• Reach toward the knees without rounding the shoulders
  
• Inhale to push into the wall and reach
  
• Exhale to press the foot into the ground and rotate the pelvis
  

3. Short-Seated “Butt Cracker”

Why it works:
Sitting in deep hip flexion, hugging the knees, and pressing into a foam roller placed between the sit bones helps relax the posterior hip, reposition the pelvis, and reintroduce dynamic pelvic floor movement.

Key cues:

• Hug the knees and round through the back
  
• Inhale to feel the back expand and pelvic floor drop
  
• Exhale to press into the floor and feel the pelvic floor lift
  
• Stay relaxed through the glutes and focus on internal movement
  

Don’t Stretch It. Restore It.

If the piriformis is doing too much, the goal isn’t to stretch it - it’s to reduce the demand on it.

By restoring hip internal rotation, repositioning the pelvis, and teaching the body how to manage pressure dynamically, we can relieve tension at the source and avoid temporary fixes.

Whether you’re dealing with glute tightness, sciatic symptoms, or compensation patterns that just won’t quit, start with joint position. The rest will follow.

Want more like this?

EVOLVE is my 9-week Online Biomechanics Course where we break down how to assess movement, identify compensation, and program with biomechanics in mind.

Or if you’re looking for a structured, 15-minute-a-day progression to restore posture and pelvic control, check out the Resilient Posture Program. It’s perfect for those looking to reduce chronic tension and rebuild from the ground up.