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The Real Butt-Hurt: What You Can Do About Buttocks Pain

29 June 2021

If you work in an office, you are probably sat for up to eight hours a day, if not longer. The persistent compression on your back and buttocks caused by sitting for long periods can cause discomfort to spread throughout your lower body, creating damage in the process and leading to severe lower back and buttock pain.

Aside from the fact that research suggests an increasing link between continuous sitting and health concerns, including heart disease, diabetes, excess weight, cholesterol levels, and even cancer, prolonged sitting can cause pain in your lower back, hip, thigh, and buttocks. It can pose a multitude of musculoskeletal issues, including sciatica, sacroiliac joint dysfunction, and tight hamstring muscles that can cause stiffness and soreness.

Why do the buttocks hurt?

Poor posture promotes muscle soreness, and this is the most prevalent cause of buttocks pain from sitting. Poor posture can lead to a variety of problems if not addressed promptly, such as:


When the sciatic nerve is squeezed or blocked, it can be injured. The sciatic nerve travels from the lower spine to the knees, causing discomfort or tingling in the lower extremities. When sufferers sit for an extended time, their sciatica symptoms develop and create additional agony. Sciatica typically goes away in 4-6 weeks, but it can take much longer in some cases.


This condition refers to any sort of chronic tailbone discomfort. The coccyx is the medical term for the tailbone, which is positioned at the very base of the spine. Coccydynia is commonly felt as a concentrated ache that intensifies when sitting or engaging in any activity that places strain on the bottom of the spine.

Sacroiliac Joint Dysfunction

Also known as sacroiliitis, this is an inflammation of either one of your sacroiliac joints located at the junction of your lower spine and pelvis. Sacroiliitis can produce pain in the buttocks or lower back and down one or both limbs. Standing for an extended period or ascending stairs can aggravate the pain.

Piriformis Syndrome

The piriformis muscle can be found in the glutes. It reaches all the way from the bottom of the spine to the apex of the thigh. Piriformis syndrome develops when the muscle is inflamed or presses the sciatic nerve, causing discomfort in the buttocks, down the back of the legs, and the thighs. You may also suffer this type of pain if your piriformis muscles are tight. Athletes and runners are especially prone to this medical problem.

What can you do?

Sitting alone is not always the source of issues; instead, it's your sitting practices that contribute to your degree of comfort. Here are some ways on how you can relieve pain in your behind:


A seat cushion is the most straightforward approach to make your workstation comfier. Upgrading your chair to something ergonomic can be expensive, but seat cushions are relatively cheap. To relieve buttock soreness, you can use flat cushions, cushions with cutouts, or wedge cushions. They will help reduce some of the pressure you are feeling, keeping you from developing new pain while relieving your existing discomfort.

Wedge cushions lift your hips to relax stiff hips, while coccyx cushions with cutouts reduce pressure on your coccyx. If you want to ease overall buttocks strain and soreness, a basic cushion is an ideal choice.

Swith Between Sitting and Standing

 When you sit, the strains on your lower spine might rise by up to 40%. As a result, prolonged sitting may trigger your discs to rub your sciatic nerve roots, exacerbating your pain.

Using a standing desk might help to reduce stress around the spinal nerves in your lower spine. Standing is an active process, and adopting an ergonomically supported standing posture can help reduce lower back pain and relieve sciatica pain caused by a herniated or bulged disc. During your workday, alternate between sitting and standing postures, gradually progressing to more extended periods of standing.

Standing desks are fantastic since they provide you the option of sitting or standing. If your back or buttocks begin to hurt, try switching to a standing position to give yourself a breather from sitting.

Sit Right

Check that your chair accommodates you well, has a seat surface that isn't too hard (bad for compression), and has 2-4 inches of space between the seat's edge and the back of your knee. Ensure that your seat height lets your hips be level with or significantly higher than your knees. Ascertain that your feet are firmly planted on the flooring or foot support. Crossing your legs can push your hips and spine out of alignment and place too much weight on the side of your buttocks.

Walk Hourly

The flow of fluids that happens during exercise, which also boosts blood circulation, provides nutrients to the spinal discs. According to research, light exercise, such as walking, may help enhance the delivery of nourishing fluids to the disc and improve the disc's responsiveness to spinal strains. If your work demands you to sit at your desk for lengthy periods, try to get up every hour and walk a short distance. Take slow breaths and walk with proper posture. Setting an alarm or reminder on your phone or computer to prompt you to take a break and go for a walk every hour could be beneficial.

Hot and Cold Application

You'll need a heating pack and a cold pack for this procedure. Heating packs that connect into the socket are a terrific idea because they heat up rapidly and do not require microwaving. Heat dilates your blood vessels, aiding in the recovery period and alleviating some of your discomforts. Heat also stimulates the flow of blood, which can help in the treatment of tight joints. Heat should be used for about 15-20 minutes before switching to a cold pack.

Swelling, discomfort, and irritation can all be eased with ice and cold packs. For about 10-15 minutes, apply an ice pack or another icing treatment. You should ice the sore spot three times every day.

Stretching and Yoga

You can use numerous stretching exercises to lessen discomfort on your lower limbs by attempting to eliminate muscular tension. Yoga and stretching techniques will help improve your buttocks' muscles while also relieving any pain you are suffering. There are numerous yoga routines and videos available, including several designed expressly to help ease pain sitting behind a desk. If your pain is severe and you want to take stretches to the next level, you should consult with your doctor about whether physical therapy is appropriate for you.

Try these methods to alleviate existing discomfort, and invest in a comfortable ergonomic office chair to stop potential pain from interrupting your work. If you feel something a little more serious, contact your healthcare practitioner immediately since this is not intended to replace medical care. Along with your standing desk, invest in lumbar support chairs and anti-fatigue mats for further comfort. These items will transform your drab, uncomfortable workspace into something more cozy and ergonomic that's free from pain on the sides of your body--or behind!