How to Fix Buttocks Hip Pain in 5 Minutes
One day I noticed a dull ache in the right side of my hip, just below the buttocks. I didn’t think anything of it at first. Maybe I had just slept at an odd angle or something.
But over the next week or so, it slowly got worse. That dull ache grew into intense buttocks hip pain. Soon, it began to hurt whenever I walked. It got so bad that one afternoon as I was walking home, the pain was so sharp and unbearable that I had to really push myself to cross the street without stopping to rest.
After that, I finally broke down and made an appointment with a doctor. He had a look at me and diagnosed me with Piriformis Syndrome.
Piriformis Syndrome is a condition that can cause some pretty extreme buttocks hip pain. It is surprisingly common in average people these days even though most of the “authorities” out there will tell you that it only effects athletes. 25% of all people will experience Piriformis Syndrome to some degree in their life (regardless of whether or not they are an athlete).
So what is Piriformis Syndrome and how does it cause buttocks hip pain?
There is a nerve in your body called the Sciatic Nerve which branches off from your spine and runs down each of your legs. We also have a very small muscle in our hips called the Piriformis muscle. This muscle is responsible for rotating your legs. It is also located right along the Sciatic Nerve
When the Piriformis muscle becomes overly tight, it can actually agitate or crush the Sciatic Nerve. This is what is causing your severe buttocks hip pain.
How can you relieve buttocks / hip pain?
Well, if the problem is caused by a tense muscle, the obvious solution is to relax the muslce.
Back when I was going through my first encounter with Piriformis Syndrome, my doctor gave me a yoga stretch to do twice daily to relax the Piriformis muscle and take the pressure off the Sciatic Nerve.
Basically, what you do is you sit on the floor with your knees bent and your feet on the floor in front of you. Then, if you’re experiencing buttocks hip pain on your right side, for example, take your right leg and place it over your left leg. Then gently pull your right leg toward your chest.
You should feel a stretching sensation in your buttocks. This is the Piriformis muscle stretching out. Hold this position for about 20 seconds or up to several minutes. Then to keep your body balanced, do the other leg as well.
If you do this twice a day, every day, it will gradually loosen and lengthen your Piriformis and the buttocks hip pain will go away. For me, I had to do this for about 3 weeks before the pain was completely gone.
Yes, this will take some dedication and it isn’t a quick-fix. But if your buttocks hip pain is severe enough, you probably won’t need much convincing. These days I’m happy to say that I’m living mostly pain free. About once or twice a year, I experience a little twinge of pain, but after a day or two of stretching it will go away again.
I hope this helped you alleviate your pain and regain control and mobility in your life.