How to Relieve Buttock Muscle Pain

min read


The Sports Injury Clinic

Kat Walker

March 14, 2024


If you've ever experienced pain in your buttocks, you're not alone. Buttock muscle pain can be surprisingly common, affecting individuals of all ages and activity levels. From a dull ache to a sharp, radiating discomfort, this pain can make everyday tasks like sitting, standing, walking, or sleeping uncomfortable. Thankfully, we have the answers for how to relieve buttock muscle pain!

The Sports Injury Clinic (TSIC) offers a comprehensive approach to understanding, diagnosing, and treating buttock muscle pain. Our team of expert physiotherapists, exercise physiologists, and massage therapists work together to develop personalised treatment plans aimed at relieving pain, restoring function, and helping you get back to a life free from discomfort.

Understanding Buttock Muscle Pain

Your buttocks, often called your glutes, are a complex network of muscles crucial for movement and stability. The gluteus maximus is the largest and most superficial muscle, giving your buttocks their shape.

However, the gluteus medius and gluteus minimus, located deeper within the buttocks, play an essential role in stabilising your hips and legs during activities like walking, running, or climbing stairs.  

Any strain, overuse, or direct injury to these muscles can result in buttock pain, ranging from a mild ache to a sharp and debilitating sensation.

Let's delve into some of the most common culprits behind buttock muscle pain:

  • Delayed-Onset Muscle Soreness (DOMS): If you've embarked on a new workout routine, increased the intensity of your existing exercise, or targeted your glutes with specific exercises, you might encounter DOMS. This muscle soreness is a normal response to exertion and typically appears 24-72 hours after a workout. While uncomfortable, DOMS usually resolves on its own within a few days.
  • Piriformis Syndrome: The piriformis muscle lies deep within your buttock. If this muscle becomes overly tight, inflamed, or spasms, it can impinge on the nearby sciatic nerve. This nerve runs from your lower back, through your buttocks, and down the back of each leg. Piriformis syndrome often causes pain, tingling, or numbness that radiates from the buttock down the affected leg.
  • Sciatica: Sciatica is a term used to describe pain originating from the sciatic nerve's irritation or compression. While piriformis syndrome can be a cause, sciatica can also stem from conditions affecting the lower spine, such as a herniated disc or spinal stenosis (spinal canal narrowing).

Common Symptoms

The pain associated with buttock muscle problems can manifest in various ways. Beyond the localised discomfort in your buttocks, you might also experience:

  • Pain radiating down the back of your leg, potentially extending to your foot
  • Numbness or a pins-and-needles sensation in your buttocks, leg, or foot
  • Weakness in the affected leg
  • Difficulty performing everyday movements like standing from a seated position, walking, or navigating stairs

Important: If your buttock pain is severe, persistent, or accompanied by other concerning symptoms like loss of bladder or bowel control, seek medical attention immediately.

Key Services at TSIC for How to Relieve Buttock Muscle Pain

The Sports Injury Clinic (TSIC) offers a wide range of services designed to accurately diagnose the source of your buttock muscle pain and provide targeted treatment for lasting relief. Our team of experts works collaboratively to create personalised treatment plans that address not only the pain itself but any underlying causes contributing to your discomfort.

Below are the key services in how to relieve buttock muscle pain.


Physiotherapists are experts in musculoskeletal health. They will conduct a thorough assessment to pinpoint the cause of your buttock pain and develop a treatment plan that may include hands-on techniques, stretches, and specific exercises to reduce inflammation, improve range of motion, and restore strength to the affected muscles. For athletes or highly active individuals, sports physiotherapy offers specialised expertise in addressing sport-related injuries.

Pelvic Floor Physiotherapy

You might not immediately connect your pelvic floor with buttock pain, but these areas are closely linked. Pelvic physiotherapy specialises in assessing and treating the pelvic floor muscles, which play a vital role in core stability and support. Dysfunction in the pelvic floor muscles can contribute to imbalances and weaknesses in surrounding areas, including the hips and glutes, leading to buttock muscle pain.

Exercise Physiology

Exercise physiologists are experts in designing exercise programs for rehabilitation and injury prevention. They'll create a tailored exercise plan to strengthen your gluteus medius and other supporting muscles, improving overall stability and reducing the likelihood of future buttock pain. Moreover, an exercise physiologist can guide you on proper exercise techniques and strategies to minimise the risk of delayed onset soreness.

Myotherapy and Remedial Massage

Myotherapy and remedial massage therapists focus on the soft tissues of your body, including muscles, tendons, and ligaments. Targeted massage techniques can alleviate muscle tension, release trigger points, and improve blood flow to the affected area. This can be extremely beneficial for reducing gluteus medius muscle pain and promoting muscle recovery, particularly in the case of DOMS.

how to relieve buttock muscle pain - therapies to relieve buttock muscle pain

How to Relieve Buttock Muscle Pain at Home

While professional treatment is often essential for lasting relief, there are self-care techniques you can incorporate at home to learn how to relieve buttock muscle pain and support your recovery.

Simple Exercises and Stretches

  • Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Engage your core and slowly lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees. Hold briefly, then lower back down. Repeat 10-15 times.
  • Clamshells: Lie on your side with knees bent and feet stacked. Keeping your core engaged, slowly raise your top knee towards the ceiling, like a clamshell opening. Hold briefly, then return to the starting position. Repeat 10-15 times on each side.
  • Piriformis Stretch: Sit on the floor with one leg in front of you and the other bent with the foot crossed over the opposite thigh. Gently lean forward, keeping your back straight, until you feel a stretch in your outer hip and buttock. Hold for 30 seconds. Repeat on the other side.

Managing Delayed-Onset Muscle Soreness (DOMS)

  • Rest: Allow your muscles time to recover, particularly in the first 24-48 hours after a workout that triggers soreness.
  • Hydration: Staying well-hydrated aids in muscle repair.
  • Light Exercise: Gentle movement like walking can improve blood flow and reduce stiffness.

Ice or Heat

  • Ice: During acute pain or inflammation, apply ice packs wrapped in a towel to the affected area for 15-20 minutes several times daily.
  • Heat: Use a heating pad or warm compress on the sore muscles for 15-20 minutes for chronic pain or to loosen up stiff muscles before exercising.

Important Note: If your at-home strategies do not provide sufficient relief, or if your pain worsens, it's crucial to consult with a healthcare professional at TSIC for a proper diagnosis and treatment plan.

Why Choose TSIC for How to Relieve Buttock Muscle Pain

At TSIC we don't just treat pain, our aim is to empower you to reclaim a life free from discomfort. Our team of expert physiotherapists, exercise physiologists, pelvic floor physiotherapists, and massage therapists possess the knowledge and experience to accurately diagnose the root cause of your buttock muscle pain and create a treatment plan tailored specifically to your needs.

We understand that every individual's experience with pain is unique. That's why we listen attentively to your story and take the time to explain your condition and treatment options in a clear and supportive manner. Success stories from countless clients who have overcome glute pain and regained their active lifestyles are a testament to the effectiveness of our approach.

Don't let fear of ongoing pain control your life. Take the first step toward lasting relief by reaching out to TSIC. Let us work alongside you to develop a personalised plan that addresses your pain, restores your function, and empowers you to live the active and fulfilling life you deserve. Contact us today or book a consultation online.

Reclaim Your Life: TSIC Can Help

Buttock muscle pain can significantly disrupt your daily life and shouldn't be ignored. Seeking professional help is crucial for a proper diagnosis and to develop an effective treatment strategy.  

The Sports Injury Clinic's team of experts offers the knowledge, expertise, and personalised care you need to address the root cause of your pain and achieve lasting relief. Don't hesitate to contact TSIC and start your journey toward a pain-free, active life.


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