Stop activities that trigger pain, especially running, sprinting, squats, and prolonged sitting
Rest briefly, then resume gentle movement to avoid stiffness
Apply ice for 15–20 minutes several times a day during flare-ups
Use heat after the first 48 hours to relax tight muscles
Perform gentle piriformis stretches daily
Stretch the glutes, hips, hamstrings, and hip flexors
Do light foam rolling on the glutes and surrounding muscles
Use a tennis ball or massage ball on the glute area carefully
Take over-the-counter anti-inflammatory pain relief if safe for you
Correct sitting posture and avoid crossing legs for long periods
Use a cushion or donut pillow to reduce pressure when sitting
Strengthen the glutes and core with low-impact exercises
Try walking, swimming, or cycling at an easy pace if tolerated
Avoid deep stretching or aggressive massage if it worsens symptoms
Sleep on your side with a pillow between your knees
Check for sciatic nerve irritation and seek medical advice if pain radiates strongly
See a physical therapist for a targeted exercise and release plan
Get evaluated by a doctor if numbness, weakness, or severe pain occurs
Return to full activity gradually once pain and mobility improve