Exercise for Buttock Pain

By Sarka-Jonae Miller

Sore buttock muscles are a pain in the butt. Sitting is uncomfortable, as are many movements because the buttock muscles are responsible for much of our movement. Some simple stretching exercises and foam rolling can alleviate some of the pain.

Stretching the Glutes

The glut, or buttock, muscles are easy to stretch. This stretch will also stretch the outer thigh muscles. Lie on your back and cross your right leg over your left knee. Allow your right hip to open like in the butterfly stretch or half lotus pose in yoga. Lift both legs and grab behind your left leg. Gently pull the legs toward you until you feel a stretch in your right glut. Hold for at least 30 seconds. Breathe deeply in and out through your nose. After each exhalation, check to see if you can pull a little further. Do not do so if it causes pain. Switch legs. If one side is more sore than the other hold that side longer until it releases its tension. Stretch two to three times a day until the pain is gone. The best time to stretch is after light aerobic exercise when your body is warm. A hot Epsom bath helps too.

Stretching the Low Back

The lower back can often hurt if tight glut muscles are pulling on it. Stretching the low back also stretches the top part of the glutes. Lie on your back and pull both knees to your chest. Hold for 30 seconds and breathe. Straighten your left leg and place it on the floor. Pull the right knee further into your chest if you can. Hold for 30 seconds and then place the right leg on the floor. Pull the left knee into the chest. Hold for 30 seconds. You can hold any stretches longer if they do not feel better after 30 seconds. Stretch the low back two to three times daily until the pain is gone. You can continue to stretch the low back and glutes after exercise or daily to prevent future pain.

Foam Rolling

The foam roller is a piece of exercise equipment that will help you roll out knots in your muscles. It is great for alleviating muscle pain but it can be a little painful to use in the process, like a deep tissue massage can sometimes hurt during the massage but will feel better later. It is important to breathe with the pain and not put too much weight onto the foam roller to cause unnecessary discomfort. Sit on a foam roller with the roller horizontal under your right glut. Put your right hand on the floor behind you for balance. Cross your left foot over your right knee, similar to the glut and outer thigh stretch position. Gently roll from top to bottom, and bottom to top feeling for tender spots. When you find one, hold the position for 30 to 60 seconds until the knot releases. You may need to go over certain spots more than once as they may not release at first. Do the other side after you've released all the knots. Foam roll once a day or after workouts.

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