Do you have difficulty bending down to pick something up off the floor, getting out of bed, or even sleeping? Lower back and glute pain can wreak absolute havoc on your day-to-day activities. If you’re looking for ways on how to fix lower back and glute pain, you’ve come to the right place.
At The Orthopaedic & Pain Practice, we understand how debilitating lower back and glute pain can be and are committed to helping you find relief. Whether your pain is chronic, acute, or episodic, leaving it untreated can lead to expedited symptoms, degeneration, and permanent changes. The good news is that there are several strategies and exercises you can incorporate into your daily routine to alleviate discomfort and prevent future issues.
Understanding Lower Back and Glute Pain
Lower back pain encompasses the area from the bottom of the rib cage to the top of the glutes and hips, involving various thick muscles that support the lumbar spine. Glute pain, or buttock pain, can stem from various sources, including the piriformis muscle pressing on the sciatic nerve. Common causes of lower back pain include poor posture, unsafe lifting mechanics, and sedentary behavior. Weak glute, hip flexor, and abdominal muscles can also lead to improper spinal alignment, increasing stiffness, pain, and the risk of injury. It’s really, really important to have a thorough approach and stay positive through your recovery process.
How to Fix Lower Back and Glute Pain: Actionable Steps
Home Remedies and Lifestyle Adjustments
- Heat and Ice Therapy: Applying heat or ice packs can help calm pain and inflammation in your lower back and buttocks, providing short-term relief.
- Posture Correction: Adjusting your posture can minimize pain by alleviating pressure on the spinal column and sciatic nerve. There’s no such thing as the “wrong” posture, but if your buttocks are bothering you, it’s a good idea to change positions more frequently throughout the day.
- Stay Active: Bed rest can actually worsen lower back pain and prolong recovery. Movement and exercise increase blood flow and oxygen circulation to the muscles, reducing stiffness and promoting healing. Motion is lotion, and exercise is medicine, so we definitely want to promote as much movement as early on as possible.
Exercises and Stretches
Exercises that focus on strengthening the core and lower body muscles can help support the lumbar spine, improve posture, alleviate tension, and relieve pain. Stretching can help improve blood flow and mobility in the hips and back, both of which can reduce pain in the buttocks. Remember, if any exercise causes pain or worsens your symptoms, scale back or stop and consult a professional.
- Hinge Variations: Hinges are essential in our everyday lives.
- Start with feet flat on the floor and hip-width apart, entering a neutral position: the glute and core muscles should be engaged, with shoulder blades pulled back and down.
- While continuing to brace your core, push the butt back, allowing your upper body to naturally lean forward while maintaining a neutral spine.
- To return to the upright position, think about driving your hips forward and pushing the ground away while still keeping the core engaged.
- Glute Bridge: The glute bridge is a great exercise for strengthening the glutes and lower back muscles, helping to improve posture and reduce lower back pain.
- Seated Exercises: Seated exercises may help improve sciatica pain.
- Glute Stretch: Lie flat on your back and bend both knees. Cross your right foot over your left thigh, moving your legs up toward the torso. Hold the position for a moment and repeat on the other side.
- Sitting Spinal Stretch: Lie on your back with your legs extended and feet flexed upward. Bend your right leg and clasp your hands around the knee. Gently pull your right leg across your body toward your left shoulder, holding for seconds.
Professional Treatments
- Physical Therapy: A physical therapist can provide therapeutic exercises, soft tissue mobilization, and spinal mobilization therapy to reduce pain and improve function. Physical therapy helps build strength, improve mobility, and reduce pain.
- Medication: Your physician may prescribe medication to relieve muscle spasms and decrease inflammation. Pain relievers such as ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) can also be helpful.
How to Fix Lower Back and Glute Pain for Good
To how to fix lower back and glute pain for good involves a comprehensive approach. Managing expectations from the beginning can help you avoid unnecessary anxiety and even depression.
- Get an Assessment: Consulting a movement professional for an assessment is an efficient approach.
- Stay Positive: Maintaining a positive attitude throughout your recovery process is crucial.
- Consistency: Incorporate these strategies into your daily life to ensure long-term relief and prevent recurrence.
By understanding the causes and implementing these actionable steps, you can effectively how to fix lower back and glute pain and improve your overall quality of life.