Nerve Pain — Hip & Buttock protocol
- Nerve pain radiating down the buttock, back of the thigh, and calf
- Piriformis syndrome (deep gluteal pain syndrome)
- Sciatica stemming from the pelvis
- Alleviating nerve pain and deep gluteal pain
- Reducing muscle stiffness
- Improving range of motion
- Warm-up for phase 2 and 3 exercises
- Perform every day
- Tools: foam roller, massage ball, stretch strap
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Exercises
Mobility Exercises
▶ Do 3 sets of 10–15 reps · Active range of motion (AROM)—move as far as you can without pain · Pause at end range for 2–3 seconds
- Reducing nerve sensitivity
- Improving hip range of motion
- Warm-up for phase 3 exercises
- Perform every day
- Tools: resistance loop, bench
- Add phase 3 when you can do the exercises with no more than mild pain (3/10)
Mobility Exercise
▶ Do 3 sets of 10–15 reps · Active range of motion (AROM)—move as far as you can without pain · Pause at end range for 2–3 seconds
Stretching Exercises
▶ Do 3 reps with 30- to 60-second holds · Perform in any order on both sides · Don’t stretch into pain
Glute/hip rotator stretch (choose one)
choose one▶ Do 3 reps with 30- to 60-second holds · Perform in any order on both sides · Don’t stretch into pain
Resistance Exercises
▶ Do 3 sets of 10–15 reps · Push sets to fatigue · Add reps to make the exercise more challenging
Bridge (choose one)
choose one▶ Do 3 sets of 10–15 reps · Push sets to fatigue · Add reps to make the exercise more challenging
- Reducing nerve sensitivity and preventing future flare-ups
- Improving glute and hip strength
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Tools: plyo box, resistance loop, dowel
Exercises
Source: Rehab Science · Ch 20 · PDF pp. 718–729· 4 original research citationsshow sources ▾
- [Ch 20·16] Park JW, Lee YK, Lee YJ, Shin S, Kang Y, Koo KH. Deep gluteal syndrome as a cause of posterior hip pain and sciatica-like pain. Bone Joint J. 2020;102-B(5):556-567. find original ↗
- [Ch 20·17] Kizaki K, Uchida S, Shanmugaraj A, et al. Deep gluteal syndrome is defined as a non-discogenic sciatic nerve disorder with entrapment in the deep gluteal space: a systematic review. Knee Surg Sports Traumatol Arthrosc. 2020;28(10):3354-3364. find original ↗
- [Ch 20·18] Hopayian K, Heathcote J. Deep gluteal syndrome: an overlooked cause of sciatica. Br J Gen Pract. 2019;69(687):485-486. find original ↗
- [Ch 20·19] Vij N, Kiernan H, Bisht R, et al. Surgical and non-surgical treatment options for piriformis syndrome: a literature review. Anesth Pain Med. 2021;11(1):e112825. Published 2021 Feb 2. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.