If you have buttock and thigh pain that gets in the way of your day, then you’re like many people we see at Solutions Physical Therapy & Sports Medicine.
Sitting in one position for a long time and lifting with bad mechanics can irritate the muscles and nerves in your low back. This can cause your low back, butt, and thighs to have a deep ache and sometimes sharp pain.
If any of these sound familiar to you, then you need a way to stop buttock and thigh pain. The good news is, there are 3 easy ways to stop buttock and thigh pain.
Tall Sitting
In the video above, this patient’s low back is very rounded out, putting a lot of pressure on the low back. If you have buttock and thigh pain, you usually want to avoid this.
Tall sitting keeps you out of a flexed low back, decreases the pressure on the low back that can cause buttock and thigh pain.
To do this correctly, just try to think about sitting tall. You don’t want to let you lower back dump backward.
If your driving or sitting at a computer all day, you can use a rolled up towel placed between the lowest part of your back and your chair to help you.
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.
Deadlift
Deadlifts area really good way to train how to lift to avoid buttock and thigh pain.
In the video above, you can see that there is no flexing of the spine when lifting. All the bending comes at the knees and hips. This protects your low back when lifting.
It is also a great way to strengthen the low back and thighs. A couple key points with this exercise:
- It is really important to keep a slight arch in your low back throughout the movement. You should not bend forward at your back at all.
- Start with the weight on a chair or gym bench instead of the floor. You may even want to start with no weight until you learn the movement better.
- Don’t worry about lowering the weight all the way to the floor. Start just trying to get your hands to knee level.
Start with 2 sets of 10 every other day. As it gets easier, increase the number of reps and then add more weight.
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 buttock and thigh pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to stop buttock and thigh pain?
But WITH a plan to stop buttock 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. They can help you get moving and living an active life again.
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 buttock 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
