Pain in Left Butt Cheek - what stretches to focus on

[Negin]

Originally Posted by fanofladyvols

Negin
I want to echo bee's advice of checking out prehab guys.

Thank you so much. I'm bookmarking it to watch and try later. Thank you for your kind words.

[antbuko]

Sit on a yoga tune-up or similar ball.

[Negin]

Originally Posted by antbuko

Sit on a yoga tune-up or similar ball.

Yes, although I need to be gentle right now. I am seeing improvement, but I'm exercising caution. Thank you!

[hdw]

Sounds like piriformis. I did 'figure 4' stretch.

https://www.google.com/search?q=numb...f2roP-YiBwAQ15

[toaster]

Originally Posted by Leonana

My right butt cheek hurts periodically and I think it’s my pirifirmis. Usually when I do stretching for the pirifirmis, it relieves the pain. I guess I diagnosed myself by which stretch video worked! My favorite channel is AskDoctorJo. My favorite video is the one for pirifirmis and sciatica.

Sherry, is this the one you have tried?
https://youtu.be/4UoITjubrgE

I also have periodic issues on the right side, sometimes more in my glutes, but it also bothers me in the area of my right rear waist and right side hip. It was fine when I was visiting family for Thanksgiving but is bothering me again today - and I'm not sure why, since I thought sitting all day for work aggravated it, but I was off today. I don't think it's sciatica because the pain doesn't travel down my leg at all.

Negin, like you, I used to have mainly neck/shoulder issues, but my hips and side low back have been more troublesome the past few years. I do think sitting is a contributing factor but can't completely avoid that as a psychologist doing therapy. At least my issues are sporadic and not incapacitating. I hope we both get some relief from this thread!

[Negin]

I just did this strengthening routine and I feel so much better already.

Originally Posted by hdw

Sounds like piriformis. I did 'figure 4' stretch.

I'm now trying to do that stretch every morning. Thank you!

Originally Posted by toaster

I thought sitting all day for work aggravated it, but I was off today. I don't think it's sciatica because the pain doesn't travel down my leg at all.

Beth, sorry to hear that you're in pain also. I also didn't think that it was sciatica, since my pain doesn't travel down my leg either. I hope that we both get some relief. Thank you for your kind words. You're always so sweet.

I do sit a lot, but I have found that standing which I do plenty of, due to cooking, really aggravates it. My pain is much worse on days that I cook. I cook about 4-5 days a week, and I believe that I must be the slowest cook on the planet.

[toaster]

Thanks Negin - I saved that routine to try!

I'm in more discomfort than acute pain. I'll have to pay more attention to whether standing aggravates it too - I seem to notice it after sitting all day, but it doesn't bother me until I stand up, so maybe that is an issue. Also, I did a lot of sitting around with my family this past weekend and didn't have any issues then!

It does seem better today after I did some of the stretches from the [P]rehab channel last night.

[donnamp]

I have to put in a plug once again for Annie Pilates Physical Therapy on You tube.

I have been regularly doing these three workouts of hers:

https://www.youtube.com/watch?v=gSnzads6O3w

https://www.youtube.com/watch?v=DVQ_k4Wk8C4

https://www.youtube.com/watch?v=c54v5Xxj9nE

As well as these from Jessica Valent

https://www.youtube.com/watch?v=WOFRAx3cQyA

https://www.youtube.com/watch?v=83w1W1-BvEU


There is some overlap in the exercises among all of these videos - but I think the overarching theme is glute and hip activation and strengthening.

Since doing these my pain has been relieved quite a bit - and if I feel some twinges going on I do one of these or a couple of exercises from them and find some relief.

I think in my case my main issue is weakness in my hips and glutes that causes my lower back to take over for those muscles that are fast asleep.

Good luck!

Donna

[toaster]

Donna, thank you for those links! I have gotten back into Pilates and have used both Annie Pilates and Jessica Valent in the past few months; I've added several of your recommendations to watch later.

I think my issues are likely due to muscle weaknesses as well.

[donnamp]

You're welcome, Beth!

This is another good one - if I recall the exercises repeat - so I was thinking about keeping a band in my office and every once in awhile getting up and doing a circuit of exercises

Caroline Jordan:

https://www.youtube.com/watch?v=c4qvNTv0UE4

Donna