Relieve Buttock Pain While Lying Down | Simple Physiotherapy Tips - video Dailymotion

Mobile Physiotherapy Clinic

Do you wake up with pain in your buttocks or feel discomfort while lying in bed? This video from Mobile Physio shows you exactly how to relieve buttock pain with simple sleeping position tips, gentle stretches, and physiotherapist-approved exercises.  💤 Learn how to:      Fix your sleeping posture     Stretch the piriformis and glute muscles     Use heat and cold therapy     Strengthen your hips and lower back  These methods are effective for common causes like sciatica, piriformis syndrome, and gluteal tightness.  Website: https://mobilephysiotherapyclinic.in  👉 Follow along and sleep pain-free again!  📌 Subscribe to Mobile Physio for more pain relief and mobility tips!  #ButtockPain #PainRelief #Physiotherapy #MobilePhysio #Sciatica #SleepTips

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00:00Are you waking up with nagging buttock pain?

00:02Or struggling to fall asleep because your hips or glutes ache when lying down?

00:07Don't worry, today, I'll show you simple, effective ways to relieve buttock pain while lying down.

00:13Let's get started.

00:15Why does buttock pain occur while lying down?

00:17Buttock pain while lying down is often caused by muscle tightness,

00:21piriformis syndrome, sciatica, or even poor sleeping posture.

00:25When these structures get irritated, lying down can increase pressure and discomfort,

00:30sleeping position fixes, side sleepers, place a pillow between your knees to keep your hips aligned.

00:37Avoid crossing your legs, back sleepers, put a small pillow under your knees.

00:42This reduces lower back and glute tension, avoid stomach sleeping,

00:46this puts extra strain on your hips and back, stretches before bed,

00:50Now, let's loosen up tight muscles before bed, piriformis stretch, figure, forestretch, lie on your back.

00:57Cross one ankle over the opposite knee and gently pull the bottom leg toward your chest.

01:02Hold for 30 seconds, knee to chest stretch, bring one knee towards your chest while lying flat.

01:08Hold for 30 seconds, child's pose, kneel down, sit back on your heels, and stretch your arms forward,

01:15foam rolling massage, gently foam roll or use a massage ball on your glutes

01:19for 1-2 minutes to release muscle tension.

01:23Glute bridge, lie on your back with knees bent and feet flat on the floor.

01:27Tighten your glutes and lift your hips up until your body forms a straight line.

01:30Hold for 3-5 seconds, lower down slowly, repeat 10-15 times.

01:36Clamshells, lie on your side, knees bent, lift the top knee while keeping feet together.

01:41Do 2-3 sets of 15 reps each side.

01:44Heat cold therapy, if your muscles are tight,

01:47apply a warm heat pack for 15 minutes before bed.

01:50If there's inflammation or nerve irritation, try a cold pack instead.

01:55When TOC a professional, if your pain persists or worsens,

01:59consult a physiotherapist or healthcare provider to rule out deeper issues like nerve compression or joint problems.

02:05If you found these tips helpful, don't forget to like, subscribe,

02:08and hit the bell for more simple physiotherapy tips right here on Mobile Physio.

02:12Sleep pain-free and take care of your body.

Relieve Buttock Pain While Lying Down | Simple Physiotherapy Tips

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