If butt and thigh pain are causing a problem in your life, you’re not alone. Many of the patients we see at Solutions Physical Therapy & Sports Medicine have these symptoms and are struggling just like you. Sitting and driving may hurt you, but bending, lifting, and walking may hurt too.
To understand how to fix this, your first need to understand the cause. One of the causes is pressure on the sciatic nerve. Pressure on the nerve can come from an irritated lumbar disc due to repeated or prolonged flexion of the spine.
Butt and thigh pain can also happen when the low back muscles stop working as a result of sitting for long periods of time.
Fortunately, there is a solution to this problem. Here are 2 easy exercises you can do to stop butt and thigh pain and live normal again.
Prone Press Up
Start by lying flat on your stomach and press up as high as you can into the position shown below. You might feel some pressure in your low back. However, don’t push through any sharp pain.
This should be a fairly comfortable position. Hold for 2 seconds at the top and then come back down. Do this 4 to 5 times a day, 15 to 20 repetitions each time. It sounds like a lot, but frequency is better here.
Bridges
Make sure to keep your back straight throughout the movement. Your hips should be the main area of movement. You should feel this working in your butt and low back muscles.
Start with 10 reps and hold for 10 seconds. Do these twice a day. Try to work up to 3 reps of 30 second holds.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating butt and thigh pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or request an appointment.
A member of our team will schedule you an evaluation with one of our expert physical therapists.
What happens if you don’t try have a plan to stop your butt and thigh pain?
- Your work days are miserable because your butt and thigh hurt
- Your butt and thigh hurt at night and you wake up tired because you aren’t sleeping well
- You you stop working out, leading to other diseases and injuries
But WITH a plan to stop your butt and thigh pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop butt and thigh pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
