Chill Out Your Piriformis: Easy Ways to Fix Trigger Points and Feel Better

Dealing with piriformis trigger points can be a real pain—literally. It can mess with your sacroiliac joint, pinch nerves or blood vessels, and cause some serious myofascial discomfort.

But if you’ve figured out that your piriformis muscle is the troublemaker, you’re already on the right track to feeling better.

When these myofascial pain issues aren’t taken care of quickly, they can turn into piriformis syndrome. This usually shows up as deep butt pain that can spread to your lower back or the back of your thigh. While the symptoms are pretty clear, they often get mistaken for regular lower back pain.

In this article, we’ll walk you through some easy ways to treat piriformis syndrome using myofascial trigger point therapy and introduce you to Acu-Hump, a handy tool for self-care. We’ll also share some tips to make your recovery smoother and more effective.

What’s the Deal with Piriformis Trigger Points?

Butt pain and related symptoms often involve a bunch of muscles, but the piriformis is usually the main culprit.

It can cause a lot of discomfort, especially for women—in fact, women are six times more likely to deal with piriformis issues than men.

The good news is, once you’ve figured out the problem, relief is within reach.

What Causes Piriformis Trigger Points?

Activities like tennis, soccer, baseball, and volleyball, which involve quick changes in direction, can strain muscles like the piriformis. Lifting heavy stuff while twisting can also lead to muscle strain that you might not even notice.

On the flip side, sitting around too much can also cause piriformis trigger points. For younger folks, over-exercising might be the issue, while for older adults, not moving enough often plays a role. Problems with the sacroiliac joint can also contribute to the pain.

Here are 4 easy ways to treat trigger points, along with the science behind them, so you can pick what works best for you.

4 Easy Ways to Treat Trigger Points

Injection Therapy

This involves injecting meds (like numbing agents or steroids) straight into the trigger point for quick pain relief. While it works fast, the relief doesn’t last long, and you’ll need a pro to do it.

Dry Needling (Trigger Point Acupuncture)

Dry needling is a drug-free therapy where thin needles are poked into the trigger point to release muscle tension. Studies show it gives longer-lasting relief than steroid injections and has fewer side effects.

Deep Tissue Massage

A therapist uses their hands, elbows, or tools to press on the trigger point and surrounding areas, gradually relaxing the muscle. You can also do this at home with the right tools.

It takes some patience, and it might take longer to feel the effects compared to injections or dry needling. Be gentle—pressing too hard can irritate your muscles or sciatic nerve. If you feel a sharp, electric pain in your leg, take a break and ease up on the pressure.

Stretching

Since part of the piriformis is tucked inside your pelvis, its trigger points can be tricky to get to. Stretching can help.

Before stretching, make sure other trigger points aren’t tender. Take it slow—rushing can wake up trigger points that were already settled.

The Science Behind Deep Tissue Massage

Ischemic Compression Technique

This involves pressing on the trigger point and surrounding area to temporarily cut off blood flow, which helps clear out waste like lactic acid and inflammation.

When you release the pressure, fresh blood rushes in, bringing oxygen and nutrients to calm the trigger point and ease the pain.

You might feel some discomfort during this, but it usually goes away after treatment.

2 Approaches to Pressure

You can press directly on the piriformis trigger point or work around it to stimulate the area. The second way is gentler and less painful.

Since muscles are all connected, working on the surrounding area can help relax the whole muscle group without overdoing it in one spot. This holistic approach works with your body’s natural structure, promoting overall relaxation and reducing the chance of pain coming back.

Tips for Easy Trigger Point Treatment

Take It Slow

Trigger point treatment should be gradual—don’t rush or press too hard. Here’s how to do it:

• Start by gently pressing the piriformis to relax the sore muscle and ease the pain.
• Then, press the surrounding muscles to lock in the results and prevent overcompensation.

Combine with Other Self-Care Methods

Boost the effects by pairing trigger point treatment with other soothing techniques:

• Heat: Use a heating pad before treatment to increase blood flow and loosen your muscles.
• Stretching: After pressing, stretch to release trigger points in other areas and help realign any misaligned joints.

Pick the Right Tools

For home treatment, choosing the right tools is key:

• Acu-Hump: Designed with the ischemic compression technique in mind, it’s perfect for relaxing your butt muscles by targeting trigger points.
• Foam Rollers and Tennis Balls: Great for larger areas but not as precise.
• Massage Guns: Ideal for warming up before exercise or cooling down after, but they don’t give the same targeted pressure.

Be Patient with Results

Sometimes, massage doesn’t give immediate relief—your body needs time to adjust. If you’re sure you’re targeting the right muscle and method, give it time. By the next morning, you might notice a big improvement.

If your sacroiliac joint is out of whack, it can bring the piriformis trigger points back. In that case, you might need professional help to realign the joint for long-term relief.

Using Acu-Hump for Easy Piriformis Relief

Why Acu-Hump Works

Acu-Hump is a specialized tool made for trigger point treatment. It uses the ischemic compression technique to apply controlled pressure, helping release trigger points and ease pain. Here’s why it’s so effective:

The Ischemic Compression Technique

Acu-Hump mimics professional therapy by applying steady, moderate pressure to the target area, temporarily reducing blood flow (ischemia). When you release the pressure, blood rushes back in, helping clear the trigger point and alleviate pain.

Precision for Butt Muscles

Unlike tools like tennis balls or foam rollers, Acu-Hump’s unique shape fits the curve of your butt, keeping the pressure focused. Its multi-point design lets you target multiple spots at once, making treatment faster and more effective.

How to Use Acu-Hump for Piriformis Relief

Using Acu-Hump for piriformis relief is simple and easy. Here’s how to do it safely:

Step 1: Find the Piriformis Muscle

The piriformis is deep in your butt, near the sciatic nerve. To find it:

• While sitting or standing, feel the outer part of your butt near your hip joint.
• The piriformis is roughly between the middle of your butt and your sit bone. You might feel tightness or tenderness when pressing on it.

Step 2: Apply Gentle Pressure with Acu-Hump

• Place Acu-Hump in the center of your butt, making sure it’s snug against the muscle.
• Adjust your position (like sitting or lying down) to use your body weight for gentle pressure.
• For a softer approach, try using it on a bed.

Step 3: Combine with Stretching and Breathing

After pressing, stretch the piriformis to enhance the treatment. For example, lie on your back, place the ankle of the treated side on the opposite knee, and gently pull your thigh toward your chest.

Pair stretching with deep breathing—inhale to hold the position, exhale to deepen the stretch, and hold for 30s.

This combo helps relax the piriformis further and eases lingering tension.

Safety Tips for Using Acu-Hump

To make sure you’re using Acu-Hump safely and effectively, keep these tips in mind:
 
Don’t Over-Press
● Apply only as much pressure as feels comfortable—don’t force it.
● If you feel sharp pain, numbness, or tingling, stop right away and adjust the pressure.
 
Listen to Your Body
● Pay attention to how your body responds during treatment.
● If symptoms stick around or get worse, consult a pro to avoid more discomfort.
 
Moderation is Key
● Use Acu-Hump 2-3 times a week to avoid overworking your muscles.
● After treatment, add heat therapy, stretching, or other self-care methods to support recovery.
 
Special Considerations
● If you’re pregnant, have osteoporosis, or a serious muscle condition, check with your doctor before using Acu-Hump.
● If you’re new to Acu-Hump, consider getting some guidance from a pro to make sure you’re using it right.
 
By following these steps and tips, you can safely and easily use Acu-Hump to release piriformis trigger points, ease pain, and get your muscles back in shape.

Common Questions About Using Acu-Hump

If you’re new to Acu-Hump, you might have some questions or concerns. Here are a few common ones:

Q1: It feels really hurts and uncomfortable

A: Acu-Hump is made of dense material to target deep muscles. If it feels too intense, try using it on a bed or flip it over to start with the flat side (bottom). Take it slow. (Everyone's feelings vary; if you don't feel hurt, that's also normal.)

Q2: My leg feels numb after using it

A: This can happen if you’ve hit the right spot, pressed too hard, or accidentally targeted the sciatic nerve. The numbness usually fades within 10-15 minutes. Next time, adjust the position and pressure of Acu-Hump for a gentler experience.

Setting Reasonable Expectations

Massage Effects and Time Arrangement

• Full-body Massage: In a full-body massage, the Acu-Hump massage tool can cover most trigger points on the back. Each body part only requires 2-3 minutes of use to achieve deep relaxation and effective treatment, similar to ischemic massage.
• Localized Massage: If you only need to address specific areas, the massage time for each area can be increased accordingly to focus on these regions. Before use, understanding the tense areas of your body will facilitate better relaxation.

Post-Usage Reactions

• Immediate Effects: After one use, most people typically feel significantly more comfortable, and sometimes even a single session can notably improve symptoms, with pain completely disappearing.
• Long-term Effects: After several uses, symptoms may no longer appear in the following days or weeks, or even disappear permanently.

Possible Reasons for Ineffectiveness

• Signs of Failed Massage: These include increased pain, overall soreness, fatigue, new symptoms, bruising, joint stiffness, or reduced range of motion. If you feel discomfort after use, it may indicate excessive intensity or duration.
• Pain Sensitivity: If you have a lower sensitivity to pain, actively reduce the time or intensity of use.
• Incorrect Identification of Pain Source: The main reason for massage failure may be the incorrect identification or omission of the muscles or joints causing the pain, leading to the reactivation of satellite trigger points and rapid symptom recurrence.

Usage Behavior and Effects

• Impact of Habits: If you do not correct the habits causing muscle fatigue, the condition may not improve.
• Confirm the Source of Discomfort: You need to determine whether the discomfort stems from thoracic breathing, nervous tension, poor posture, or structural abnormalities, rather than myofascial trigger points or muscle tightness.
• Timing of Muscle Stretching: Stretching muscles too early or too intensely may exacerbate pain. It is recommended to stretch only after adapting to the pressure pain from the device, avoiding overstretching. If you feel severe pain while using the device, reduce the duration, adjust the device's position, or use it on a bed.

Handling Post-Usage Discomfort

Dealing with Over-Massage: Over-massage may stimulate trigger points, worsening symptoms or even causing muscle spasms. After the massage, apply an ice pack to the over-stimulated muscles for 10-15 minutes to alleviate pain.  
 
Less is More

During the massage process, follow the principle of "less is more" to avoid overuse and ensure each session achieves the best results. With reasonable expectation setting and personalized massage plans, the Acu-Hump massage tool can help users achieve deep relaxation and effective treatment.

Remember, healing takes time, so be kind to yourself as you work toward relief. You’ve got this!

 

References:

1. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief (A New Harbinger Self-Help Workbook) by Clair Davies (Author), Amber Davies (Author), David G. Simons (Foreword)  
2. Effectiveness of Dry Needling on Release of Myofascial Trigger Points in Acute Piriformis Syndrome: A Case Report