Piriformis is one of the deep hip rotators in the back of the pelvis, and the sciatic nerve runs underneath it. Here are some modifications you might want to embrace while you work through piriformis pain.
- Avoid tons of external rotation in the hips. Moves like Horse Pose and NAV might not feel the best and can tighten the piriformis. Good go to's for these moves are Sumo Squats (less rotation) and Power Leg.
- Standing Seat work can also be challenging. Taking seat work to All Fours, Prone, or Bridge Lifts can definitely help support the hip muscles.
Also, using a foam roller and rolling the seat muscles can really help before or after working out.