so I pulled my butt muscle!

[jenneva]

OMG!! I pulled my piriformis muscle and now it is pressing on my sciatic nerve making every thing literally a pain in my butt.
I have been doing spin for over a week and I think that is what did it.

The worst pain I have felt in a while.

Other then stretching are there any good work outs for strengthing this muscle as well as the abductors and adductors to help prevent this again?

[tcw]

Use the Abductor and Adductor machines (u probably already knew this).

Try kickbacks with a Angle strap to strengthen this muscle which lies below the glutes.

[jenneva]

I do do those machines. I guess maybe I should ask if the are Any exercises to avoid during this time?? Dead lifts or squats maybe?

[lovbyts]

ICE... it's still a pulled muscle so sit on or possition an ice pack several times a day to get the swelling to go down. I know, sciatic nerves are the worst. I have lots of experience with them. 2 back surgeries, 3 ruptured disks. Use Ice, it's your friend.

[jenneva]

ICE... it's still a pulled muscle so sit on or possition an ice pack several times a day to get the swelling to go down.

awe man....thats gonna be awesome! sitting on ice off and on all day. Ive done it a couple times but its quite uncomfortable was prayin to avoid it.. lol

[tcw]

(Thought your question was "strengthening" that muscle...not treating the injury).

Ice for the first 48hrs...or until swelling goes down.

Come to think of it...you probably have no swelling...so probably would alternate between heat and ice to get blood into the area.

Chill with the stretching until you heal...unless you want to tear that muscle some more...in which case you'll have a lop-sided Arse....Not Pretty (sigh).

[lovbyts]

Yeah it may not be much fun and seem like a PITA (pun intended) but it works. I pulled/pinched my upper back, lower neck on the right side a few weeks ago. It was so bad I could not move my neck or right arm and I have delt with a lot of pain over the years so this was not minor. I took 2 vicodine and a muscle relaxer just to make it work. I then used ice packs for 12 hrs 30 min on, 30 off until I went home then I slept on one. Repeat the 2nd day and by day 3 I was 90% better.

[clemont51]

Now, the hardest medicine of them all, after the ice, etc., take a few days off!

[jenneva]

Now, the hardest medicine of them all, after the ice, etc., take a few days off!

it truly is the worst part......its the first thing i thought of when this mess all started.