buttock pain relief exercises

Body Part:
Buttocks

Equipment:
Stretching Strap & Midi Massage Ball

Level:
Beginner

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Butt Not Forgotten: 10-Minute Buttock Pain Relief Exercises

Who would have thought that chairs, couches, and benches could be a health hazard? In order to make use of these soothing seats, we have to sit. And most of us are spending far too much time each day soothing our seats. We work at our desks, binge-watch on the sofa, and catch some rays in the park. The situation changes — the position of our bodies doesn’t.

Prolonged sitting is a growing problem that’s hitting office workers especially hard. Over time, sitting in front of a computer can cause discomfort all over the body, particularly in the lower back, hips, thighs, and buttocks.¹⁾ Your glute muscles stop working, and your body has to compensate: the hip flexors and fascia tighten, which prevents your pelvis from rotating forward; this can lead to numbness, soreness, a burning sensation or shooting pain in your buttocks. Your piriformis muscle and the sciatic nerve can be affected, which may lead to Piriformis Syndrome or sciatica.

We’ve developed a 10-minute exercise routine that can help relieve buttock pain and counteract the negative effects of everyone’s favourite position. All you need are our Stretching Strap and Midi Massage Ball. You can use a towel and a tennis ball if you don’t have our tools.

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EXERCISES FOR BUTTOCK PAIN

To maximize the benefits of our pain relief routine, exercise intensely and intelligently. Challenge yourself to perform our routine at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or massage so intensely that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth

step 1: stretches

A woman is stretching her right foot while Roland Liebscher-Bracht looks on.

Stretch 1: Glute Stretch

For this exercise, you’ll need our Stretching Strap or a towel.

Sit on the floor.
Place the small loop of the Stretching Strap around your right foot and grip the other end firmly.
Bend your right leg at a 90° angle.
Lie on the floor, tilt your bent leg outwards, and pull your foot towards your left shoulder.
Move your right thigh around until you are stretching the area in your buttock that hurts.
On each exhale, intensify the stretch by pulling your foot closer to your shoulder.
Hold for 2 to 2.5 minutes.
Slowly come out of the position and finish.
Place your left foot in the small loop of the Stretching Strap and repeat on the other side.

A woman is stretching her hip flexors while Roland Liebscher-Bracht looks on.

Stretch 2: Hip Flexor Stretch

Stand up straight with your feet shoulder-width apart and place your hands on your buttocks.
Bend your upper body backwards, looking up at the ceiling as you go back.
Push your groin forward until you feel a stretch in your hip flexors.
On each exhale, intensify the stretch by leaning further back and pushing your groin forward.
Hold for 2 to 2.5 minutes.
Finish.

step 2: rolling massage

A woman is massaging her right buttock with the Midi Foam Roller

Buttock Foam Rolling Massage

For this exercise, you’ll need our Midi Massage Ball.

Sit on the floor with the Midi Massage Ball under your right buttock.
Straighten your right leg, and bend your left leg for support.
Roll your buttock on the Midi Massage Ball, making small circular motions. When you hit a sensitive area, increase the pressure of your massage and roll until you feel the tension release.
Continue rolling, searching for other sensitive areas. When you find one, repeat the previous step.
Continue rolling for 2 to 2.5 minutes.
Finish, and repeat on the left buttock.

Slowly Butt Surely!

Set yourself a challenge. Perform our 10-minute buttock exercises 6 days a week for 3 weeks and track your progress.

Sources & Studies

↑1 Baker, R., Coenen, P., Howie, E., Williamson, A., & Straker, L. (2018). The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. International journal of environmental research and public health, 15(8), 1678. https://doi.org/10.3390/ijerph15081678.

Relieve Piriformis Syndrome

Download our FREE PDF guide featuring our 6 most effective exercises against Piriformis Syndrome and buttock pain.

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