Piriformis Syndrome: What Women Over 40 Need to Know & How Chiropractic Care Can Help

As we move through our 40s and beyond, our bodies often start reminding us of the wear and tear they’ve endured over the years. Achy joints, tight muscles, and new pains can pop up seemingly overnight. One lesser-known but surprisingly common condition that affects many women in this stage of life is piriformis syndrome.

If you’ve ever felt a deep ache or sharp pain in your buttock that sometimes radiates down the back of your leg, you may have experienced it.

What Is Piriformis Syndrome?

The piriformis is a small muscle located deep in the buttock, running from the lower spine to the top of the thigh bone. Its main job is to help rotate the hip and stabilize the pelvis.

Piriformis syndrome occurs when this muscle becomes tight, inflamed, or spasms, and irritates the sciatic nerve—the large nerve that travels from your lower back down your legs. The result can feel a lot like sciatica: burning, tingling, numbness, or pain in the buttock and leg (upper &/or lower leg).

Why Women Over 40 Are More Prone

While piriformis syndrome can affect anyone, women—especially over 40—are at higher risk. Here’s why:

• Hormonal changes: Shifts during perimenopause and menopause can affect muscle tone, joint stability, and inflammation levels.
• Postural habits: Years of sitting at a desk, driving, or even crossing legs can contribute to tightness in the hips and glutes.
• Activity changes: Trying new workouts or overdoing weekend activities can strain the piriformis. For example: taking up new sport (CrossFit,surf lifesaving – IRB training), gardening etc…
• Pelvic alignment issues: Childbirth, past injuries, or uneven hip alignment can all make the piriformis work harder than it should.

Symptoms to Watch For

• Deep, aching pain in one buttock

• Pain that worsens after sitting or being immobile for long periods

• Pain radiating down the back of the leg (mimicking sciatica) or in side of lower leg

• Difficulty sitting comfortably on one side

• Hip stiffness or reduced mobility

How Chiropractic Care Can Help

Chiropractors take a whole-body approach to piriformis syndrome, focusing not only on relieving pain but also addressing the root cause. Here’s how chiropractic care can help:

1. Spinal & Pelvic Alignment – Misalignments in the lower spine or pelvis can place extra strain on the piriformis. Gentle adjustments restore balance and relieve pressure on the sciatic nerve.
2. Muscle Release Techniques – Chiropractors may use soft tissue therapy, stretching, or trigger point therapy to relax the piriformis and surrounding muscles.
3. Customized Exercise Guidance – Strengthening the core, hips, and glutes while improving flexibility helps prevent flare-ups. Chiropractors often provide tailored stretches and exercises you can do at home.
4. Lifestyle & Postural Coaching – From sitting positions to sleep habits, small daily adjustments can make a big difference in reducing symptoms.

Self-Care Tips at Home

Alongside chiropractic care, you can support healing with:

• Stretching: Gentle piriformis stretches, hamstring stretches, and hip openers.
• Heat or Ice: Ice for acute flare-ups, heat for chronic tightness.
• Movement: Avoid sitting for long periods; take walking breaks.
• Supportive Seating: Use cushions or ergonomic chairs to reduce pressure on the hips.

Final Thoughts

Piriformis syndrome can be frustrating, especially when it interferes with daily life like difficulty putting on socks/shoes, getting in and out of car. The good news is that with the right care—including chiropractic adjustments, muscle therapy, and lifestyle changes—most women find significant relief and regain mobility.

If you’ve been living with nagging buttock or leg pain, don’t just write it off as “getting older.” Chiropractic care may be the missing link to restoring comfort and keeping you active well into your 40s, 50s, and beyond.

Floor-Friendly Piriformis Stretches

1. Supine Figure-4 Stretch
   • Lie on your back, cross one ankle over the opposite knee, and pull the bottom leg toward your chest.
   • This is one of the best floor-based stretches for piriformis syndrome.
2. Seated Piriformis Stretch (Floor Version)
   • Sit on the floor with legs outstretched.
   • Cross one leg over the other, placing your foot flat on the floor.
   • Hug the bent knee toward your chest while keeping your back tall.
3. Kneeling Hip Flexor Stretch
   • Start in a half-kneeling lunge position on the floor.
   • Gently shift your hips forward to stretch the hip flexor and glutes.
4. Figure-4 Glute Stretch (Reclined)
   • Lie on your back, knees bent.
   • Cross one ankle over the opposite knee and gently press the crossed knee away with your hand for a lighter stretch.
5. Glute Foam Roll / Tennis Ball Massage
   • Sit on the floor with a foam roller or ball under your glutes.
   • Cross one ankle over the opposite knee and gently roll to massage the piriformis.