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5 Exercises to Help Relieve the Pain in Your Buttocks

Regular exercise is one of the best things you can do to treat buttock pain and other kinds of pain that are associated with arthritis, lower back issues, and hip problems. 

If you’re already diagnosed with arthritis, it’s important to let your doctor know if you start experiencing new or different kinds of pain in your buttocks. Perhaps you’re experiencing a different kind of arthritis or related injury.

Here are some exercises you can try at home.

1) Knee to Chest

This exercise is great for tense muscles, especially those in the buttocks. It will also help you warm up before you participate in physical activities that may cause pain in your butt.

Lie on your back with your knees bent at a 90-degree angle. 

Tighten your abdominal muscles and raise your right leg slightly while keeping your knees together.

Tighten your buttocks muscles and slowly bring your right knee toward your chest. Repeat this exercise five times and then switch sides.

2) Piriformis Stretch

The piriformis muscle is a muscle in your buttocks that helps stabilize your hip joint. If the piriformis muscle is strained or inflamed, your pain might be coming from your hip. This exercise is particularly useful for treating piriformis syndrome, which is a functional disorder of the piriformis muscle.

Lie on your back with your knees bent and feet on the floor.

Bring one knee to your chest, and wrap your hands around your thigh.

Pull your thigh toward your abdomen while keeping your other leg straight. Do this five times and then switch sides.

3) Hamstring Stretch

This exercise will help loosen your back muscles, which may be a source of pain in your buttocks area.

Seated with your feet flat on the floor and a chair in between your legs, place your hands behind you to hold on to the chair. Push your hips forward and lean forward slightly.

Tighten your abdominal muscles and slowly bend your right leg until you feel a stretch along your right hamstring. Hold this position for 30 seconds and repeat. Then switch sides.

4) Bird Dog Stretch

This exercise is also useful for treating piriformis syndrome. However, you can use this exercise if you experience buttock pain from any other kind of injury.

Start on all fours with your shoulders over your hands.

Bring your right foot forward, and then raise your right arm up toward the ceiling. Squeeze your gluteal muscles. Hold for a brief moment and repeat.

5) Sitting Rotation Stretch

This exercise will help stretch your hip and hip muscles, allowing you to move and bend more freely. Sit on the floor with both legs straight out in front of you.

Place your left hand on your right knee. Twist your torso away from your knee, and then rotate your trunk toward your right side.

Hold this position for 30 seconds and repeat. Then switch sides.


If you’ve recently started experiencing buttock pain and have noticed that the pain keeps you up at night, don’t be embarrassed to talk to your doctor about it. He or she is there to help.

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