Do you feel pain in your buttocks after sitting too long at work, driving, or relaxing at home? This video from Mobile Physio shows you how to relieve that discomfort with simple, effective stretches, strengthening exercises, and posture tips.
✅ Learn:
Why sitting causes buttock pain Stretches for glutes and piriformis Strengthening exercises to prevent pain Tips to improve your sitting posture
These easy movements can help reduce pressure, improve circulation, and keep you pain-free even if you sit for hours a day.
📌 Watch now and follow along to get lasting relief!
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.
02:11Subscribe to Mobile Physio.
02:13And hit that bell icon for more pain relief and mobility tips.
02:18Drop your questions or experiences in the comments.
