Buttock and thigh pain is a common problem that we treat at Solutions Physical Therapy & Sports Medicine. You may notice it when sitting at the computer, driving, or even just walking around. To beat buttock and thigh pain, you first have to understand why it is happening.
Sitting in one position for a long time and lifting with bad mechanics can both irritate the muscles and nerves in your low back and buttocks. This can cause your low back, butt, and thighs to have a deep ache. You may feel weak and sometimes have sharp pain.
If any of these sound familiar to you, you may need some help to beat buttock and thigh pain. Here are 3 secrets to beat buttock and thigh pain and live normally again.
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.
Piriformis stretch
Start by lying flat on your back. Pull the knee of the painful buttock across your body to the opposite shoulder. Keep you other leg straight and back flat.
You should feel a stretch in your buttock muscles. Hold for 30 seconds, then relax. Do this 3 times. Stretch this muscle 2 to 3 times a day.
Tall Kneeling Trunk Rotation
This exercise is great for people who sit at a computer all day or drive a lot. You can do this in kneeling or standing.
Push your hips as far forward as you can. Keep your hips forward and turn only your shoulder. This will turn your butt and low back muscles on and get them working properly again.
Push your elbows back to open your chest as much as you can. This will stretch your pecs and turn on your shoulder blade muscles.
Turn as far as you can on each repetition. Hold for 5 to 10 seconds at the end of each turn. Do 2 sets of 10 to each side.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria and Springfield, VA, 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 beat buttock and thigh pain?
- Your family and friends get tired of hearing you complain about your butt hurting
- You miss your kids sporting events because you don’t want to drive them anymore
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan to beat 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 in Alexandria or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to beat 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
