I am forever battling sore glutes, which in turn makes my lower back tight and sore. Despite having two Trigger Point GRIDs and a high-density foam roller I don't roll nearly as much as I should. One of my promises to myself in the New Year is to roll out my trouble spots on a more regular basis.
Below is a video showing some beginner rolling techniques for the glutes and piriformis.
In an effort to hone my skills as an "armchair diagnostic specialist" for myself I stumbled upon a term "piriformis syndrome". Hmmmm...
Here is a cute video (cute referring to the clever use of captions and the presenter) for a great stretch for the glutes and piriformis .
In my searching I found this video about piriformis syndrome. It has a great, and simple, exercise for a technique referred to as "nerve flossing", or something along those lines, for the sciatic nerve. It also has the stretch from the video above.
Want to learn a bit more about piriformis syndrome? This video had some interesting info.
Don't have a rolling device? Interested in getting a roller? I highly recommend the TPTherapy GRID. On the right side of this site there is a TPTherapy link. Full discloser- I am an affiliate for TPTherapy products, so if you purchase through the link I receive a small percentage. It's a product I believe in.
Hope this info is helpful!
Enjoy the dance that is life!