Buttock pain cause, symptoms and treatment with 6 exercises

Buttock pain is common and can be very annoying. Buttock pain can be present in combination with back pain, and hip pain and sometimes cause radiance into your leg.

There are several known causes of buttock pain.

I will explain these causes, the symptoms, and the treatment of buttock pain in detail, so you know what you can do to relieve your buttock pain.

So read on:

Buttock pain cause, symptoms, and treatment with 6 exercises

Buttock pain cause

Your buttock consists of several gluteal muscles. These gluteal muscles run from your pelvis and tailbone to the outside of your thigh, at your hip joint.

The largest gluteal muscles are the gluteus maximus, gluteus medius, gluteus minimus and piriformis.

The function of the glutes is to move your leg outward and backward. They provide a lot of force when climbing stairs, cycling, sitting down, and getting up. Furthermore, they are very important during walking and lifting.

When your back or hip is stiff, it can cause an overload of your glutes. Overuse of your glutes can also lead to buttock pain.

The overload creates more tension in your buttock muscle, which causes pain.

Buttock pain cause, symptoms, and treatment with 6 exercises

Buttock pain symptoms

Well-known buttock pain symptoms are pain while sitting, walking, and lifting. This is because your buttock is under the most strain at those times.

Due to the stiffness in your gluteal muscle, the nerve that runs from your back into your leg can become pinched. In addition to buttock pain, this also causes radiation in your leg. A stiff buttock can also cause discomfort to your back.

In addition, buttock pain often occurs in combination with a stiff back or stiff hip. A stiff back can cause strain on the gluteal muscle. In this case, your gluteal muscle pain is not the cause, but the result of a stiff back. This also applies to a stiff hip.

I am now going to discuss the treatment of buttock pain.

Buttock pain treatment with 6 exercises

To relieve your buttock pain, it is important to treat all factors that contribute to the development of your buttock pain. When your buttock is no longer overloaded, it no longer hurts. That is why the treatment will consist of exercises for your buttocks, hips, and back.

This also makes the back pain, hip pain, and radiance in your leg disappear.

You can also use a foam roller to reduce tension in your buttocks. The pressure you put on the muscle with the foam roller encourages the muscle to relax. A relaxed muscle does not hurt.

Furthermore, relaxing the gluteal muscle also reduces the pressure on your sciatic nerve, causing the radiance in your leg to disappear.

So let’s get started quickly.

Buttock pain cause, symptoms, and treatment with 6 exercises

Buttock pain exercise 1: stretching your gluteal muscle

The first exercise focuses on stretching the gluteal muscle. Stretching the gluteal muscle reduces tension and pain.

This exercise also works very well for sciatica and piriformis syndrome.

The exercise goes as follows:

  • Grasp your left knee with your left hand
  • Grasp your left ankle with your right hand
  • Pull your left knee and left ankle toward your right shoulder
  • Hold this for 20 seconds
  • Repeat this 3 times

You can find the execution of the exercise in this video.

Repeat the exercise 2-3 times a day. If all goes well, you will feel the stretch in your gluteal muscle and it may also radiate into your leg.

Buttock pain exercise 1: stretching your gluteal muscle

Buttock pain exercise 2: improve the mobility of your lower back

The second exercise is aimed at improving the mobility of your lower back. A stiff lower back puts more strain on your buttocks. If you have back pain or a stiff back, you will lift more from your buttocks and hamstring. This can lead to an overloaded and painful buttock.

By making your back more flexible, your gluteal muscle is put under less strain and can relax again. This also helps against hip pain.

The exercise goes as follows:

  • Lie on your back with your legs bent
  • Place your arms stretched out next to you
  • Turn your knees to one side
  • Keep your shoulders on the ground, but rotate your hip
  • Hold this for 10 seconds
  • Now turn your knees to the other side
  • Repeat this 5 times per side

You can also find the exercise in this video.

Repeat this exercise twice a day.

Buttock pain exercise 2: improve the mobility of your lower back

Buttock pain exercise 3: Training the gluteal muscles

The third buttock pain exercise is aimed at strengthening your glutes. By strengthening your glutes, they can handle more and are less likely to become overloaded.

The exercise goes as follows:

  • Lie on your healthy side with both legs extended
  • Pull your toes toward you from your painful leg
  • Now lift your leg sideways to about 45 degrees
  • Repeat this 10 times\
  • Do this 3 times

You can find the execution of the exercise in this video.

In the beginning, the exercise will be difficult, but later you will notice that the exercise becomes easier. You can now try to increase the number of repetitions to 15 repetitions.

You can also use an ankle weight to make the exercise even harder.

Buttock pain exercise 3: Training the gluteal muscles

Buttock pain exercise 4: training your lower back

The fourth buttock pain exercise is aimed at strengthening your back muscles. In addition to the fact that your back must be flexible to put less strain on your glutes, your back must also be strong. When your back is flexible and strong again, you will lift less from your hips and buttocks.

This reduces the strain on your glutes.

The exercise goes as follows:

  • Lie on your stomach
  • Place your arms bent in front of your head
  • Now lift your upper body and your arms
  • Repeat this 10 times
  • Do this 3 times in a row

If it becomes easier, you can also try 15 or 20 repetitions.

Buttock pain exercise 4: training your lower back

Buttock pain exercise 5: Improve the stability of your lower back

The fifth exercise improves the stability of your lower back. The exercise trains the small back muscles to work better together and react faster.

Reduced lower back stability increases the load on your hips and gluteal muscles.

The exercise goes like this:

  • Lie on your back with your legs bent
  • Cross your arms on your chest
  • Now lift your pelvis off the ground
  • Hold this for 10 seconds
  • Repeat 3 times

The exercise can also be seen in this video.

Perform the exercise twice a day. When the basic execution becomes too easy, you can perform the exercise with one leg extended. Also, hold this for 10 seconds on each side and repeat 3 times. You can then build up the exercise to 15 seconds.

Buttock pain exercise 5: Improve the stability of your lower back

Buttock pain exercise 6: Stretching your sciatic nerve

Finally, it is important to stretch your sciatic nerve again. If you have had pressure on the nerve through your gluteal muscle for a long time, the nerve may remain stuck, even when the tension has been removed from your gluteal muscle.

To solve this we stretch the nerve again. This will eventually make the tingling in your leg disappear.

It’s also a great exercise for sciatica.

The exercise goes as follows:

  • Place your painful leg straight on a small platform
  • Pull your toes towards you
  • Now reach your toes with the hand on the same side
  • Hold this for 20 seconds
  • You should now feel the tingling and stretching in your calf.

You can perform the exercise as shown in this video.

Repeat this exercise twice a day. As a result, you will notice that the radiance and tingling in your leg continue to decrease. Eventually, this will disappear completely.

Buttock pain exercise 6: Stretching your sciatic nerve

Conclusion

As you can see, there are plenty of ways to get rid of your buttock pain by performing the right exercises.

If you have any questions, please feel free to send me an email.

Good luck with your recovery.