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Every yoga practice must have purpose, order and meaning

3 types of pain in the butt and what

you can do about it
Posted by olgakabel

Having a literal pain in the butt is not a fun experience; it

can make walking, sitting and sleeping difficult and
uncomfortable. It is certainly something that one would
want gone as soon as possible, yet sometimes we
unknowingly exacerbate the issue by trying to stretch the
injured area. There is a special name for these types of
practices – anga bangha. It basically means that you want
to do something good but end up hurting yourself. Today
we will explore three types of the pain in the butt and how
you can avoid making your practice anga bangha.

Pain in the butt #1: Lower butt pain.

Many years ago I was preparing for a

fitness competition and my routine
included a split. One day, being
young and silly, I plopped into the
split right off the bat and heard
“Crrkkhh” at the bottom of my right
buttock. “Hmm, I thought, that didn’t
sound too good”. I did manage to get
out of the split, but ended up limping
for couple of weeks and then dealing
with the pain in the butt for months afterwards.

Location: This is the pain that you experience right in the

crease of the buttock at the back of the thigh. It might give
you trouble when you walk, but becomes especially
pronounced when you bend forward with legs straight.

Offender: Hamstring tendon(s)

Reason: This type of pain is

usually a sign of an injury to
the tendon(s) that attach
your hamstrings to the
pelvis. It is usually a result of
pulling on the hamstrings too
enthusiastically, especially if
they haven’t been warmed
up properly. When yoga
practitioners insist on
keeping the legs straight in
forward bends and then
force themselves into a pose, they may end up injuring the
tendon. Yoga teachers who demonstrate a lot in their
classes are also at risk, since they are more likely to go
into a difficult posture without proper preparation.

Common remedy: Here is the paradox – when the tendon

becomes injured, the hamstring muscles naturally
contract, trying to prevent further damage to the tendon.
And we think – my hamstrings feel tight and painful, if I
only stretch them the pain will go away. So instead of
allowing the tendon to heal, we keep reinjuring it by
actively stretching the hamstrings. This cycle can go on
for a very long time.

Better solution: Give your tendon(s) a chance to heal. This

means contracting the hamstrings to increase circulation
to the area, bending the knees generously in the forward
bends and only very mild stretching, if any. Once the acute
phase has passed, you can begin to add gradual
stretching.

Nurse your hamstrings back to health

Try this short 3-stage yoga practice to gradually heal your

injured hamstrings. You can also use this practice to
release chronic tension in your hamstrings.

Pain in the butt #2: Outer/upper butt pain.

I have a client who came to me

complaining about the pain in the
hip that interfered with her walking
and sleeping. She has been to a
PT who suggested core
strengthening, an orthopedic
surgeon who diagnosed her with
piriformis syndrome, and LMT
who treated her for a tight IT
band. After careful exploration we
have determined that the location and symptoms of her
pain were pointing toward the weakened abductor
muscles, which caused a displacement of the pelvis and a
host of muscle compensation patterns. We began to work
on strengthening her abductors and shortly after her pain
was gone.

Location: This type of pain usually shows up in the upper

or outer buttock area and can resonate down on the side
of the leg. It usually gets worse during walking and while
lying on the affected side at night.

Offender: Weak abductor(s), tight IT band can be a

contributing factor

Reason: This pain is often

due to some sort of an
asymmetrical movement
pattern that goes on for
an extended period of
time (read more about
adductor/abductor
imbalance).

Common remedy: This

pain is often perceived as
an IT band issue and
remedied by stretching the IT band or using the roller to
apply pressure to it. This can be very useful, but it does
not address the root of the problem – weak abductors.
Until those are strengthened, the issue will continue to
pop up.

Better solution. You need to strengthen the abductors by

using them in the stabilizing role (standing on one leg) and
moving role (moving the leg out to the side, preferably
against gravity). Here is a sample practice for abductor
strengthening.

Pain the butt #3: Central butt pain.

When the Body Worlds exhibit

came to town, one of the reasons I
went was to check out the
structure of the hip, since I do not
have ready access to cadavers.
Yes, it was creepy at times, but
also fascinating. For example, I
was amazed at how big the sciatic
nerve is – yes, it’s the longest
nerve in your body, extending from
the lower spine all the way down into the foot, but it’s also
very thick – about the thickness of your pinky finger –
between your spine and hip area.

Since the nerve is so big and long, it can get pinched at

various locations causing all-too-familiar sciatic pain. Two
common sites of impingement are the lower back
(between the lumbar vertebrae) and underneath the tight
piriformis muscle.

Piriformis is a small muscle

that can cause a lot of
trouble if it gets tight. It sits
deep within the hip and its
job is to rotate the hip
externally and to abduct the
leg when the hip is flexed.
Tight piriformis by itself can
cause the pain in the butt,
but situation becomes worse
if it presses on the sciatic
nerve that passes
underneath (and for some
people right through) the piriformis muscle.

Location: The pain can show up in the middle of the

buttock, in the lower back or anywhere along the pathway
of the nerve. It can also manifest as numbness or
weakness in the leg.

Offender: Herniated disks, bone spurs on the vertebrae or

tight piriformis muscle

Reason: Sitting or driving a lot, degenerative changes in

the spine with age

Common remedy: If the sciatic pain is due to a herniated

disk, it is a much bigger issue and is beyond the scope of
this post. Core strengthening under the guidance of a
physical therapist would be the best solution. If the pain is
due to the tight piriformis muscle, we can work on
releasing the muscle tension. The most commonly
recommended pose for the tight piriformis is Pigeon pose.
Unfortunately, for many people with this type of pain this is
too much, too soon. Pigeon pose places the piriformis in
the maximum stretched position and pulls strongly on the
sciatic nerve as well. This means that if the pain is acute,
getting onto the Pigeon can make it feel worse.

Better solution: It makes much more sense to utilize our

usual Contract-Relax-Stretch principle.

Step 1. We begin by contracting the SURROUNDING

muscles (particularly gluteus maximus) to increase the
blood flow into the general area.

Step 2. Then we can gently contract the piriformis muscle

itself, asking it to relieve the chronic contraction (only if it
doesn’t cause pain) in combination with gentle stretching.
Poses like Virabhadrasana 2, Utthita Parsvakonasana and
versions of clam shell will contract the piriformis, while
simple standing twist with a chair and Ardha
Matsyendrasana would be good options for stretching it
(since they place your leg into flexed/adducted position
without the external rotation element, which is milder for
piriformis).

Step 3. When you are ready to add the external rotation

element to your stretching, it’s better to choose Thread-
the-needle pose instead of Pigeon, or Gomukasana on the
back instead of the full form of the posture, which will
apply less leverage against your piriformis. Only after
practicing those you’ll be ready for Pigeon or
Gomukasana (and some students won’t be ready for a
long time if ever).

In addition, it makes sense to relieve chronic contraction

in the adductors, since tight adductors can internally
rotate the leg, placing additional stress on the piriformis
muscle. Tight hamstrings can also irritate the sciatic nerve,
so it is useful to relieve tension there. Keep in mind, that
even the simplest hamstring stretches can be very painful
to a student with sciatica, so it’s best to follow the same
principle for hamstring work that we’ve outlined in Pain in
the butt #1.

So there you have it. Keep in mind that sometimes there

can be multiple things going on, so if your pain persists
despite your best efforts, it’s probably time to seek
professional help.

[hr]

Do you experience butt discomfort or tension in your

hips? This can happen for all sorts of reasons, but it is
almost always accompanied by chronic muscle
contraction somewhere in the hips and imbalanced
muscle development. Yoga can help! Check out this six-
week yoga series that gradually releases chronic muscle
contraction and restores balanced relationships between
different muscles that move and support the hips.

This Yoga Series for Butt Discomfort and Hip Tension is for
you if you:

1. Experience a nagging discomfort in the middle, on

the side, or at the bottom of your buttock;
2. Sit or drive a lot and do other recurring activities that
leave your hips achy and stiff;
3. Want to keep your hips strong and balanced by
working with all the muscles that support the hip
joint methodically and systematically;
4. Want to get more ideas on how to work with the hips
in your yoga classes and private sessions in a way
that’s accessible to most students.

Does it sound like something you could use? In this series

you will get 6 video practices and 6 printouts of practice
sequences plus a short bonus practice. Start taking care
of your hips today!

[hr]

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ADDITIONAL RESOURCES: Great article about sciatica

and yoga practice

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May 14, 2014  177 Replies

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Post Comment

GEORGINA on May 15, 2014 at 3:24 am

GRACIAS ESTA EXELENTE LA

INFORMACION!!!!

 Reply

Post Comment
olgakabel on May 15, 2014 at 11:24 am

Thank you Georgina!

 Reply

Stasia on May 19, 2015 at 6:42 pm

Well done! Thank you for differentiating the

pain and discomfort patterns. The
movement patterns you note, ring true in
my experience. Past expert advise about
stretching and sciatica made my hip and
butt pain worse. The IT band therapy you
note (w a PT) only worked on part of my
need at that moment. McKenzie therapy
was a large step back to better functioning
and you also include similar back bending
postures. Took over five years to find a
combination that helped.

Right now attempting to return to yoga and

having a sciatic flair up — I greatly
appreciate your detail and time spent on
this topic.

 Reply

olgakabel on May 19, 2015 at 6:51 pm

Thank you for sharing Stasia! I

completely agree – it takes time and
effort to figure out what’s going on
and how to address it. That’s why I
am always hesitant to give general
advice – there are so many
variables! Sounds like you did a
thorough exploration on your own –
sorry that you are forced into it by
the pain:( Good luck with returning
to yoga; I hope that you can work
around the sciatic flare up – I am
sure you have excellent body
awareness by now!

 Reply

Eddy on September 28, 2016 at 1:15

pm

You mean to tell me you dealt with

this pain for 5 years or am i missing
something im on day 4 and i just
hope i dont have that left cheek atm
i wish i can chop it off i think i would
feel much better

 Reply

Kathy` on December 21, 2017

at 9:04 pm

For the last 3 years I have

had pain in my lower right
butt and it radiates down
into the back of my thigh.
This happens after about 10
minutes of driving. Once i
get out of the car and walk
and use the steps to go into
work it subsides but it
returns again after about 1
hour sitting in front of the
computer at work. Nothing
helps. I dont stretch but i do
flex and move my leg. it
helps a little bit but when i
am in the car it is really
painful. I have tried putting a
tennis ball under the thigh
while driving but it doent
seem to help. I take the
stairs everytime unless i
need to go up 8 flights but i
will take the stairs down from
the 8. My doctor said it is
from too much sitting and i
need to start working out
again. But finding the time is
difficult. I could probably
work out at the end of the
day but by that time it is
10pm and i am too tired. any
suggestions?

 Reply

David on January 23,

2018 at 12:49 pm

My pain sounds a lot

like yours but have
only had it a few
months. One way I
found that really
increases the pain is
to arch my back,
wondered if you had
the same issue. The
pain down the back
of the leg varies but
doesn’t go down
beyond the back of
my knee. It can be
just a constant ache,
to what feels like
something warm
dripping down the
inside of my leg, to a
tingling feeling like
getting sensation
back after a limb ‘falls
asleep’, to once in a
while my whole leg
will feel warm like I’m
standing next to a
heater vent. And yes
it all originates with
pain in my lower to
mid right buttock.
The only thing I’ve
found to get some
relief is an electric
heating pad which I
lay on for an hour
when it shuts it’s self
off, med. setting and
have it under my butt
and to the back of my
knee, it’s 12″ x 24″.
It’s the only way I’ve
found I can get up in
the morning and have
little or no pain for a
while. I just need
somebody to explain
why that works so I
can find a more
permanent fix.

Jackie Hammond on
June 1, 2018 at 8:51
am

We sit to much we
don’t stretch .walk
everyday and stretch
!

Deborah Bingham on December 5,

2017 at 2:50 pm

Same

 Reply

Teresa Sheffield on May 10, 2018 at 9:07 pm

Hi I just started hurting in my butt and in

the back of my legs..I cant hardly lift my leg
to put on my shoes wuthout being on the
verge of tears.. Hurts to bend over ,sit, and
when I do sit.. Then it’s hard to get up and
can’t I hardly walk when I first get up..
When I’m at work and walking moving fast
it does bother me. I’m a waitress

 Reply

Paula on March 29, 2019 at 6:42 pm

Did you ever figure out what it was?

I’m having the exact same thing

 Reply

Lindsey on May 18, 2014 at 4:46 pm

Hi Olga,
Great post, thank you again for sharing your
wisdom with such clarity. Question regarding a
combo of butt pains #2 and 3, coupled with a
‘hot sacrum.’ I assume that more extreme poses
like pigeon are more likely to aggravate my
previously-injured SI joint and that the Contract-
Relax-Stretch approach, coupled with always
zipping up, is a better method for me… any
insights are welcome. Still trying to figure out if
my butt/back pain (typically feels like a combo of
iliac crest pain and glute pain) is indeed
abductor-related. In case this helps – sometimes
after sitting and walking a lot, my lower back
threatens to sieze when I cough. Something
needs some serious stabilization, probably more
than one area I’m guessing…?

 Reply

olgakabel on May 19, 2014 at 1:03 pm

Hi Lindsey! Although it’s really hard to give

any specific suggestions without in-depth
exploration, I do have couple of ideas. The
fact that your back threatens to seize when
coughing points more toward the
transverse abdominis dysfunction, because
this is the muscle that contracts when you
cough. Your TA muscle is like an internal
corset that helps support and protect your
lower back; if it isn’t strong and supple, the
lower back becomes vulnerable (at some
point I’ll write more about core strength).
So just based on what you’ve told me, I’d
focus on the core strengthening (not just
zip-up, but the overall “corset engagement”
idea) and psoas release. It’s always best to
begin your strengthening at the center and
then work your way out to the periphery.
You can try this practice, just make sure
that it’s not too much for you and skip #13:
http://sequencewiz.org/WL80r Another area
that might be of interest to you is the QL
issue, which we will be discussing this
week. Tight QL can lead to lower back
issues and sacroiliac joint pain. Hope this
helps!

 Reply

Lindsey on May 19, 2014 at 8:31 pm

Excellent, I will definitely try the hip

flexor practice, read up on the TA,
and look forward to your QL post,
as I definitely think that has
something to do with it. Thanks
again
And if you’re ever in San Diego, I
would love to take advantage of
your yoga therapy services.

 Reply

Marjorie on August 5, 2014 at 11:06 pm

I’ve been struggling with type #2 above for a few

months. Thank you for the explanation and the
recommendations for how to handle!
Your posts are enlightening!

 Reply

olgakabel on August 6, 2014 at 12:48 am

Thank you Marjorie! Good luck with #2

But seriously, this one is the most
overlooked, I find, but it can be debilitating.
I hope strengthening your abductors will
help!

 Reply

Pery on September 1, 2014 at 10:37 am

Thank you Olga for making it it clearer. I have

been having type 2 for about 6 weeks now, but I
have been completely resting from exercises.
just yesterday i started running for only 5
minutes but I still feel a mild pain. I just wanted
to know if this pain will go away as I’m
exercising or do I have to still wait till it’s
completely gone?
p.s: I have been doing some mild stretches too.

 Reply

olgakabel on September 2, 2014 at 2:00 am

Hi Pery! It’s super hard to suggest anything

specific without more information about
your situation. You can try to do #4 move
from this video (it starts at 7:45)
http://sequencewiz.org/2014/05/30/yoga-
for-running-hiking-activity/ right before the
activity and then see if it makes any
difference. If you still feel discomfort, just
do the move for a week and then try it with
an activity again. I don’t know if the entire
practice would be appropriate for you; you
can give it a try and stop if it causes
discomfort. And this yoga practice is
designed to specifically strengthen those
muscles on the side of the hip, but again,
don’t do it if it feels like too much:
http://sequencewiz.org/2014/05/09/home-
yoga-practice-for-hips-abductors/ Let me
know how it goes!

 Reply

Drielly Ribeiro on October 3, 2014 at 7:28 am

Hello, so today i tried doing split during aerial

silks class and #1 happened to me. The
“crrrkkkkkhhh” was really pretty loud too
sounded pretty scary at the moment,. right butt
cheek/ hamstring. Having trouble walking and
sitting. Whats the difference betweena pulled ,
strained and tear muscle and how do i know
which happened to me? Also how long does this
usually take to recover? Im doing alot of training
with the silks and ashtanga yoga and lifting
weights, so im pretty concerned if i should rest
for next couple days and take it easy. Anything
advice on things i should do to help heal faster?
I tried icing it and stretching a bit , should i put a
heater on my butt? Lol please help!!!

 Reply

olgakabel on October 3, 2014 at 12:21 pm

Hi Drielly; so sorry to hear that! If you get a

big bruise under your but cheek, then it’s