Piriformis Syndrome Fix
Deep aching pain in your glute that sometimes shoots down your leg? That's your piriformis compressing the sciatic nerve. Here's how to fix it.
Piriformis syndrome is the single most misdiagnosed cause of hip and glute pain. Because the piriformis sits directly over the sciatic nerve in most people, when it tightens, from sitting, from hip imbalance, from weak glutes, it compresses the nerve and produces the same symptoms as lumbar sciatica. But stretching alone won't fix it. This 20-video program releases the piriformis while addressing the hip imbalances that keep it perpetually tight.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 17 minutes. Weeks 5-8: 7 exercises, about 18 minutes. 5 new exercises come in, 4 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Do these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Your routine each session
- 1Figure Four Stretch
- 2Lateral Hip Opener
- 3Standing Hip Circle
- 4Glute Bridge
- 590/90 Hip Stretch
- 6Supine Hip Flexor Release
Short on time? Do just Figure Four Stretch, Standing Hip Circle, Glute Bridge (about 7 min).
Phase 2ProgressionDo these 7 exercises each session, about 18 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
7 exercises
about 18 min
Do these 7 exercises each session, about 18 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
7 exercises
about 18 min
Your routine each session
- 1Standing Hip Circle
- 2Deep Squat Hold New
- 3Glute Bridge
- 4Static Back New
- 5Cat-Cow New
- 6Child's Pose New
- 7Hip Crossover Stretch New
No longer in your routine: Figure Four Stretch, Lateral Hip Opener, 90/90 Hip Stretch, Supine Hip Flexor Release. You have learned these, so keep them for days you want extra work.
Short on time? Do just Standing Hip Circle, Glute Bridge, Cat-Cow, Child's Pose (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Pigeon Pose (Hip Opener).
Do any of these sound familiar?
- Deep, aching pain in the middle of the glute
- Pain that gets worse after sitting for more than 20 minutes
- Shooting or tingling pain down the back of the thigh
- Difficulty sitting cross-legged or in a figure-four position
- Pain during or after activities like running, hiking, or climbing stairs
Why this happens
The root causes behind piriformis syndrome fix.
- Tight piriformis from prolonged sitting with the hip in external rotation
- Weak gluteus maximus and medius forcing the piriformis to overwork
- Hip internal rotation deficit causing the piriformis to be chronically loaded
- Pelvic asymmetry creating unequal tension across the two piriformis muscles
Why this works
The piriformis becomes chronically short and tight when your hip external rotators and glutes are unbalanced, usually from prolonged sitting. This program releases the piriformis while restoring proper hip function.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
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All program videos
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Unlock all exercises, $97Frequently asked questions
How do I know if I have piriformis syndrome or a disc problem?
Piriformis syndrome produces pain that is located in the glute and is aggravated by sitting, hip rotation, or pressure directly over the piriformis. Disc-related sciatica tends to worsen with forward bending and is often accompanied by lower back pain. The self-test in session 2 will help you differentiate.
Will stretching the piriformis fix it?
Partially and temporarily. The piriformis keeps tightening back up because of the underlying hip imbalance that is causing it to overwork. You need to both release the piriformis and strengthen the surrounding hip musculature, that's what this program does.
How long until the pain goes away?
Most people notice significant reduction in glute pain within 1–2 weeks. Full resolution of the underlying hip imbalance takes 6–10 weeks. The key is doing the exercises daily, not just when it hurts.
Can I exercise with piriformis syndrome?
Yes, with modifications. Avoid activities that load the hip in external rotation under stress (cycling, certain yoga poses, sit-ups). Walking, swimming, and the exercises in this program are all appropriate.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
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The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
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What's included
- 12 corrective exercise videos
- Immediate piriformis release techniques in the first session
- Hip rebalancing sequence to prevent recurrence
- Lifetime access on any device
- 30-day money-back guarantee
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