How prenatal Pilates helped my piriformis syndrome

“Prenatal Pilates encourages efficient movement and alignment that can help prevent injury. ”

— DIANA

Piriformis pain (or a deep butt pain that often gets worse as you walk or sit!) also called sciatica, is one of the most common aches experienced during pregnancy.

A very pregnant Diana, a few days before straining her piriformis

The joint-loosening hormone relaxin circulates throughout the body during pregnancy, which helps the pelvis to expand. Along with a growing belly, the abdominals, core, and small muscles of the hips weaken and lengthen. These muscles can get overloaded, highlighting imbalances that can often end up felt in the piriformis.

When I was “very” pregnant, I strained my piriformis while out walking my dog. It happened quickly - I did an unexpected tug on the leash while standing on an uneven path. It sent a wave of shock through my hips. I felt nagging pain in my right glute every step of the way home as the muscle aggravated my sciatic nerve. Some anxious thoughts joined the party. Maybe I had pushed myself too far. What if the pain doesn’t end?

It was too painful to sit down, and initially I planned on seeing a physical therapist. But since I’m a Pilates instructor, naturally I also tried some Pilates before my appointment. I started by rolling out my glutes on a foam roller, but I did not feel much of a difference. Then I tried “figure four” and hamstring stretches. A little better. Finally, I laid on my side and did some strengthening leg work (lifts, kicks, leg circles). That combo did the trick— I could not believe it. I could walk around freely again. Also, I felt better after a bit of breathing and feeling present in my body. As a first time parent there was uncertainty and a lot of pressure, from tracking diet to counting baby kicks to staying fit and healthy. And try as I might to let things be, I really wanted to do things right. With movement, I found it was easier to let go of the unhelpful, anxious thoughts that would pop into my head. While not a quick fix, I’ve always appreciated the mind/body connection in Pilates — how concentrating on the body also helps the center the mind.

With movement, I found it was easier to let go of the unhelpful, anxious thoughts that would pop into my head. While not a quick fix, I’ve always appreciated the mind/body connection in Pilates — how concentrating on the body also helps the center the mind.

It took a couple more days (and more sets of releasing and strengthening) for the pain to fully subside. Of course, if you have piriformis syndrome and it feels severe I would recommend seeing a pelvic floor physical therapist to rule out other issues. Targeted prenatal exercises help correct imbalances in the muscles surrounding and supporting the pelvis. A few of my all-around pregnancy friendly moves are: squats (helps stretch glutes and pelvic floor), hip circles (creates space in the hips), modified mermaid (trunk stretch and rotation), seated arm work, and rolling out glutes with a small squishy ball.

…no one is perfectly aligned and life can throw you off balance, which is why it is so great to have a few moves in your back pocket.

Prenatal Pilates encourages efficient movement and alignment that can help prevent injury. It can help build strength to support loosening joints and ligaments, and is adaptable to every fitness level. After all, no one is perfectly aligned and life can throw you off balance, which is why it is so great to have a few moves in your back pocket.

Interested in a piriformis-targeted workout? Try our on-demand prenatal flow class with physioball.