The piriformis muscle lies deep to the gluteus maximus. It is often a neglected stretching area. Piriformis Syndrome is a condition in which this muscle irritates the sciatic nerve causing pain in the buttocks and referring pain along the sciatic nerve. This pain goes down the back of the thigh and/or into the lower back. Deep pain is often made worse by sitting, climbing or squatting. Stretch it out this way:
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the deep buttock area.
3. Hold for 20-30 seconds. Repeat 1-2 times as needed.
4. Keep the lower back straight in a neutral position.
You should do this flexibility exercise every day.