The deadlift is a compound move that works many muscle groups. These include your glutes, quadriceps, adductors, hamstrings, core, and piriformis, according to the American Council on Exercise.
The piriformis is a muscle that runs from your lower spine through your butt to the tops of your thighs, according to Cleveland Clinic. If you injure or irritate this muscle, you can get what's known as piriformis syndrome.
Deadlifting isn’t one of the commonly cited causes of piriformis syndrome, though it may irritate an already existing injury or worsen pain. Read on to learn more about piriformis syndrome and how deadlifts may affect it. Plus, learn some helpful stretches and exercises for recovery.
About Piriformis Syndrome
Your piriformis muscle helps with almost every movement that your lower body makes.
The piriformis aids in hip rotation and abduction, which is when you lift your leg out to the side, as well as with extension, according to the National Academy of Sports Medicine (NASM).
When this muscle gets injured or becomes irritated, it may put pressure on your sciatic nerve, which runs from your spinal cord through your buttocks and down your leg, according to Cleveland Clinic.
According to StatPearls, causes of piriformis syndrome include:
- Trauma to the hip or butt
- Hypertrophy (an increase in size or volume) of the muscle, as in athletes conditioning their bodies for a weightlifting competition
- Sitting for long periods of time, such as in the case of taxi drivers or office workers
- Anatomical irregularities
According to the American Academy of Family Physicians, symptoms of piriformis syndrome include the following:
- Pain
- Tingling or numbness in your glute region
- Radiating pain, tingling, or numbness along your sciatic nerve
- Referred pain, tingling, or numbness in your thigh, hip, or lower back
Piriformis Pain With Deadlifts
While deadlifts specifically aren’t generally listed as a cause of piriformis syndrome, they may cause your glutes to become tight — and tight muscles or overexercising may lead to piriformis pain, according to Cleveland Clinic.
Certain hip movements, too, may lead to pain with piriformis syndrome, according to StatPearls. So the deadlift, which requires you to hinge forward at the hips, may worsen piriformis pain.
Piriformis syndrome may also lead to decreased movement of your hip joint, according to NASM. That may make deadlifts feel harder to perform.
This doesn’t mean you should stop exercising, though. Regularly exercising and stretching your piriformis can loosen the muscle, releasing pressure on the sciatic nerve and easing your symptoms, according to Cleveland Clinic.
Stretches and Exercises for Your Piriformis
After first injuring or irritating your piriformis muscle, you should temporarily stop any activity that causes pain, according to the American Academy of Family Physicians. You can use hot or cold packs on the affected areas, and anti-inflammatory medications can help relieve pain.
See a doctor if your symptoms remain after try these remedies. The doctor can advise you on other treatment methods or refer you to a physical therapist. The physical therapist can recommend the best exercises for stretching and strengthening your piriformis muscle.
Stretching exercises can help loosen your piriformis. Strengthening exercises can help build mobility of both your piriformis and the surrounding muscles, according to Cleveland Clinic.
According to NASM, some exercises to try include:
- Foam Rolling You can use a foam roller on your piriformis area, quads, and IT band.
- Static Piriformis Stretch Start by lying on your back with your knees bent and your feet flat on the floor. Then cross one leg over the other knee and move the bottom leg toward you (while pushing away with the crossed leg) until you feel a stretch.
- Static Stretch of Your Biceps Femoris Lie on your back with your legs straight out in front of you. Lift one leg to 90 degrees. Hold the back of your leg with your hands, and pull the leg toward you until you feel a stretch. Then, repeat on your other side.
- Bridge Lie on your back with your knees bent and your feet flat on the floor. Then push through your heels to lift your pelvis, while bracing with your glutes and core.
Other exercises recommended by Cleveland Clinic include:
- Knee-to-Shoulder Stretch Lie flat on your back with one leg extended and the other lifted at a 90-degree angle. Then use your opposite hand to pull that leg to your opposite shoulder.
- Side Leg Lifts Lie on one side with your legs stacked on top of each other. Then lift your top leg and lower it slowly.
- Clamshell Lie on one side with your legs bent and stacked on top of each other. Then lift your top leg and lower it slowly.
- Face-Down Leg Raises Lie on your stomach with your head resting on your arms. Then tighten your thigh muscles to lift one leg off the floor.
You can also do cardio exercises (like walking or using an elliptical machine), core workouts (think planks and crunches), and yoga, according to Cleveland Clinic.
If a doctor has cleared you for weight-bearing exercises, you may even be able to do a deadlift to stretch and strengthen your hips, as long as it doesn’t cause you any pain.
