I have buttock pain what is it?

Feb 8, 2019

Buttock Pain

A lot of runners, cyclists, office workers who have a long commute complain of buttock pain.

So what is causing my buttock pain?

There are many structures which can cause buttock pain. It could be piriformis syndrome/dysfunction, referral from lumbar spine, hip joint, sacro-iliac joint, bursa, sciatic nerve or glute max muscle.

The most common cause of buttock pain we see is piriformis dysfunction.

Here is a testimonial from one of our clients who was suffering from piriformis dysfunction

‘Kate is amazing! I have been coming to see her for ongoing Piriformis Syndrome treatment (combined with seeing Natalie for physiotherapy). I will be ever grateful to both of them for not only determining what I was suffering from but for devising the courses of physio and massage which have proved so very effective for me. I had all but given up hope of getting any relief from the considerable pain and discomfort which this condition causes ……… having had no diagnosis at all from the NHS and who in fact did give up on me in the end. I still have some discomfort from this condition but nothing compared to how it was when I first came to see them. I am so much more optimistic that I will one day be totally pain free now – all due to the determination and care shown to me by both Kate and Natalie, all the while treating me with complete respect and professionalism. Thank you so much for all your help!’

What is Piriformis Syndrome?

Piriformis syndrome is a condition in which the piriformis muscle, located in the buttock region, tightens which then leads to buttock pain. Some people also describe pain, numbness and tingling down the back of their leg and sometimes into their foot. This is because the piriformis muscle can also irritate the nearby sciatic nerve.

Symptoms of Piriformis Syndrome

The most common symptoms are:

  • Buttock pain
  • Sciatic pain down the back of the thigh, calf and foot
  • Increased pain after prolonged sitting
  • Pain when walking up stairs or inclines
  • Reduced range of movement of the hip

Get help


Exercises combined with massage and soft tissue release is the best treatment for piriformis syndrome. Acupuncture is also an effective treatment to relax the piriformis muscle too. We offer acupuncture services at both our Havant and Rowlands Castle clinics.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. All the exercises and stretches should be pain free, please do not push into pain as you may irritate the sciatic nerve and make the pain worse.

Piriformis Stretches

 There are two stretches for Piriformis:

  • In this photo we are stretching the left piriformis, so if you have left buttock pain this is the stretch to do, if you have right sided symptoms then do this stretch the other way.
  • Lie on your back with both knees bent and feet flat on the floor.
  • Rest the ankle of your left leg over your right knee.
  • Reach through the gap and pull your right thigh towards your chest and hold the stretch for thirty seconds. Repeat two times, three times a day.
  • Again we are stretching the left piriformis, so if you have left buttock pain this is the stretch to do, if you have right sided symptoms then do this stretch on the other leg.
  • Lie on your back with both knees bent, feet flat on the floor and hip distance apart.
  • Pull your left knee up towards your chest, hold your knee with your right hand and pull it towards the right shoulder
  • Hold the stretch for thirty seconds. Repeat two times, three times a day.

Lumbar Spine Rotation

  • Lie on your back with your knees bent and feet together
  • Roll your knees to one side and hold for thirty seconds then roll them to the other side and hold for thirty seconds. Repeat two times, two times a day.

Gluteal Strengthening – Clam

  • Lie on your side with your hips and shoulders in a straight line.
  • Bend your knees so that your thighs are at a 90-degree angle to your body.
  • Keep your big toes together as you slowly rotate your leg in the hip socket so that the top knee opens.
  • Open the knee only as far as you can go without disturbing the alignment of your hips.
  • Slowly bring your knee back to the start position.
  • Repeat the clam until fatigue then repeat on the other side.
  • Repeat daily

If you are suffering from buttock/sciatic pain or any other aches or pains then please get in contact with us via or 07835 712306.

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