Some people experience pain in their buttocks when they stretch. There are a number of reasons why pain exists, depending on the type of pain and the location in your rear end. Different causes of pain require different exercises and strategies, because there is no one-size-fits-all approach to solving the problem.
Sciatica
Sciatica is the irritation of the sciatic nerve that runs from the nerve bundles in your sacrum and branches out to your legs. This is cause by either a pinched nerve in your lumbar spine or an irritation of the piriformis muscles against the sciatic nerve, according to Spine-Health.com. Your piriformis muscle lies deep on either side of your buttocks and runs along the length of the nerve.
Muscle Soreness
Your painful buttocks may simply be fatigued from exercise. If you experience a needle-like pain when stretching, it may be caused by very tight muscles and connective tissues that affect the nerves in your hips. This type of pain often goes away within 48 hours.
Self-Myofascial Release
Self-myofascial release, or SMR, is a self-massage technique that helps break apart tissue adhesions that cause pain and stiffness. Use a massage stick, a tennis or golf ball, or a foam roller to apply pressure to the spots on your buttocks that feel tender.
If you use a foam roller, sit on top of it and shift your weight to your right buttock. Cross your right ankle over your left thigh near your knee, and place your right hand on the floor support. Roll up and down on your buttocks until you find a tender spot. Gently rub that spot until the pain goes away.
Hip Rotator Stretch
Stretch your hips after you perform SMR. For this stretch, lie on your back with your arms out to your sides and your feet on the ground about hip-width apart. Cross your right ankle over your left thigh near your knee. Turn your hip and legs together to your left and place your right foot on the floor. Push your right knee gently away from you. Hold this stretch for five deep breaths and return to the starting position. Repeat the stretch twice on each side of your hip.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Spine-Heath.com": Sciatica Exercises for Sciatica Pain Relief
- "Pain-free Program"; Anthony Carey; 2005
