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Exercises for buttock pain

Updated April 17, 2017

Buttock pain affects many people every year, and it can really hurt. What helps relieve the pain depends on the underlying cause. Thankfully, there are exercises that address most of the different types of buttock pain.

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Isometrics

Isometric exercises can be great pain relievers. They work by contracting the muscle without actually moving any joints. Isometric gluteal exercises are performing by laying flat on your back,with feet flat on floor and knees bent at a 90-degree angle. Squeeze buttocks together, hold for 10 seconds, and then release. Repeat this for two sets of 10 repetitions, two times per day.

Stretching exercises

Many times, buttock pain is caused by a tight piriformis muscle. This muscle crosses over the sciatic nerve, and when its too tight, puts pressure on the nerve, causing spasms of buttock pain. Stretching the piriformis can help relieve this type of pain. To stretch, lay on your back, bending the knee of the affected leg over the knee of the other leg. Then, grab behind both knees, and gently pull legs to chest until you feel a gentle stretch. Hold the stretch for at least 10 to 20 seconds, and then relax. Repeat 5 times, several times a day, or whenever you feel your buttocks cramping, for maximum benefit. A similar buttock stretch can be performed by bending legs in same position, but instead of bringing the knee to the chest, push the top bent leg to the opposite side with your hand.

Lumbar stabilisation exercises

Sometimes, buttock pain is really referred pain from the lower back. In these cases, performing a series of lumbar stabilisation exercises can help reduce buttock pain. Bridging is one such exercise. Lay flat on your back, and then, with feet on the floor, bend your knees up 90 degrees. Then, slowly lift your hips off the ground, until your back is flat and level with your thighs. Hold this position for several seconds, and then lower. Repeat for two sets of 10 repetitions, two to three times per day.

Another good lumbar stabilisation exercise are quadrupeds. Kneeling down on all fours, slowly reach out in front of you with one arm, raising the opposite leg at the same time, also keeping it straight. Hold for several seconds, and then lower. Repeat on other side. Perform two sets of 10 repetitions, one to two times per day.

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