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Managing my persnickety piriformis 

I joke that I carry my work stress in my shoulders and my family stress in my hips. I’ve been seeing a chiropractor once a month for many years to help manage joint and muscle pain. 

Often what causes me the most grief is my right piriformis. It’s a small muscle under the gluteus medius that wraps from the lower side of the tail bone to the top of your thigh bone. It’s the spot that aches in pidgeon pose. That little muscle does a lot of work when I sit, walk, run or ride my bike. 

Lately it’s been hurting a lot more. Part of it is from the lateral movements in the exercise class I go to. Another contributing factor is I’m a side sleeper so I rest on my hip. 

In addition to seeing a chiropractor I also get massages. I’m so grateful to have those two touchpoints in my month where I pay attention to how my body is doing. After an adjustment or a massage I feel the lactic acid flood the now relaxed muscles. My range of motion waxes and wanes between those visits. 

I decided I needed to do more as the pain has become more bothersome, waking me up in the night, causing me to grunt when I stand up out of my chair. 

I cobbled together a yoga flow that helped me. It covers the basics and warms up my hips before a good stretch. I love starting with Cat/Cow. It’s a great way to check in with my back and hips. I go into Threading the Needle on both sides, Child’s Pose, Downward Dog, Lunges moving back and forth, Pidgeon, Firelog pose and Cradle the Baby. It’s at times uncomfortable but I feel so much better after. My sleep has improved. 

I also found this great tutorial on dealing with piriformis pain. 

https://youtu.be/dl474z1bhnk
Sadly Kai Wheeler seems to no longer be producing material. I love her approach and instruction. The routine takes about 20 minutes and has been a good morning routine. 

A selfie of Natalie wearing sunglasses and a blue backpack. The smile lines on her face frame a slight grin, like she has just let you in on a very funny joke.

My hip is still achy but I’m hopeful taking the time to care for it will give me some relief. 

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