3 Tips to Relieve the
Pain in Your Butt
Press around your tush to find any tight, sore, or knotted areas. That’s the area you’ll want to start with. Using a small inflatable ball (4-6” diameter) you can place the ball at or near the area of concern, and either sit or lie on top of the ball in order to relieve your pain. Simply place the ball at or near the tender/tight spot, then soften your body over top of the ball, allowing the ball to penetrate gently into the area. You can try using a harder ball, like a tennis ball or Lacrosse ball, but if you find yourself bracing against the ball instead of softening your body, then it’s best to use a softer ball. Keep in mind, also, that if you try this release while lying on a soft bed versus the floor you may tolerate it better, especially when first beginning this technique. Allow the ball to release the area for a minimum of 3 minutes, but ideally for 5 minutes or longer. It takes 90-120 seconds for the soft tissue, called fascia, to start to release, so if you stop too soon you won’t get the intended release. I recommend doing this type of self-release daily. Listen to your body and if it’s telling you that something “isn’t right”, it’s okay to stop.
After using the ball for some self-myofascial release, try stretching the piriformis muscle. It can be stretched several different ways, so pick the way that gives you a good stretch that you can safely get into and out of the stretch position.
Tip #3: Consider Physical Therapy.
Physical Therapists are trained in evaluating the body for proper mobility, strength, flexibility, and posture, to determine the root cause of pain. Pain can lead to immobility and an inability to complete activities of daily living (like sleeping, walking, self-care, dressing, grooming), work tasks, or recreational activities (like cycling, running, yoga, golf, hiking). In most states you don’t even need a doctor’s referral in order to be evaluated and treated by a physical therapist. This makes it even easier to be seen and get some real solutions for your problem, so that you can recover quickly and get back to doing the things you need to do or enjoy doing. If your buttock pain is thought to be caused by something other than an orthopedic condition, your physical therapist will recommend that you see your physician for further testing. The majority of the time tests, like XRays, MRIs or CT Scans, are NOT required in order for a physical therapist to evaluate you, guide you to recovery and give you tips on preventing a re-occurrence.
This blog does not list all the possible causes or solutions for buttock pain. The materials contained on this website are provided for general information and educational purposes only and do not constitute medical advice on any particular individual situation. Please see your Healing Spot Physical Therapist or other medical practitioner for full and individual consultation.