00:00Do you get buttock pain after long hours of sitting?
00:03You're not alone.
00:05In today's video, we're going to show you simple, effective ways to relieve and prevent buttock pain caused by sitting too much.
00:12Welcome back to Mobile Physio, your go-to place for pain relief and mobility tips.
00:17Why does buttock pain happen?
00:19Buttock pain from sitting often comes from tight muscles like the piriformis, irritated sciatic nerve, pressure on the sit bones, or simple muscle fatigue.
00:28Poor posture, weak glutes, and long periods of sitting can all contribute.
00:33Immediate relief stretches.
00:34Let's get straight into two stretches you can do right now.
00:37Supine figure, for stretch, lie on your back, cross one ankle over opposite knee.
00:42Pull the other leg toward your chest, hold for 30 seconds, repeat, knee to chest stretch, lie on your back, bring one knee toward your chest, hold for 20-30 seconds, repeat both sides, strengthening exercises.
00:55Now let's strengthen those glutes to prevent future pain.
00:58Glut bridges, lie on your back, knees bent, lift your hips, squeeze your glutes at the top, do 2-3 sets of 15 reps.
01:07Clamshells, lie on your side, knees bent, lift the top knee while keeping feet together, do 2-3 sets of 15 reps each side.
01:15Straight leg raise, lie on your back with one leg bent and the other straight.
01:19Slowly lift the straight leg up to about 45 degrees while keeping the knee locked.
01:25Lower it down with control.
01:27Repeat for 10-15 reps.
01:30Standing hip extensions, stand tall, hold onto a support, extend one leg backward slowly, do 2-3 sets of 10 reps per leg.
01:39Prone hip extensions, lie face down with legs straight.
01:43Slowly lift one leg upward while keeping the knee straight and hips stable.
01:47Lower it back down with control, repeat for 10-15 reps per leg.
01:52Bonus tips.
01:53Here are a few extra tips to reduce buttock pain while sitting.
01:56Use a cushion or ergonomic chair.
01:58Adjust your workstation for proper posture.
02:01Take standing or walking breaks every 30-45 minutes.
02:04Try using a foam roller or massage ball to release tight muscles.
02:08If you found these tips helpful, don't forget to like this video.
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02:18Drop your questions or experiences in the comments.
02:20I read every one.
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