"Fix" Hip/Glute Pain With This Secret Mobility/Stretch (SIMPLE)

"Fix" Hip/Glute Pain With This Secret Mobility/Stretch (SIMPLE)
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Who Gets Upper Glute Pain?
Pain in the Upper Glute region starts typically around the age of 20, but you can experience it when you’re older as well. It tends to begin around the lower back/ SI joint region before it travels down the butt crease and sometimes in bony areas of the tailbone.

Note: Numbness into the region between your legs can be from another severe condition known as Cauda Equina Syndrome. You can read more about it here.

Sedentary and deconditioned people experience a deep tailbone and sacral ache more than physically active people. Sitting seems to be the most substantial associated factor to those people who develop it.

Yet, active people are not exempt from having pain in their sacrum, though.

Runners, cyclists, and weightlifters all can suffer from SI joint pain, low back stiffness, tailbone pain, and glute ache.

Causes of Glute Pain
Sitting seems to be the commonality with people who experience sacral and tailbone pain (aka coccydynia).

Sitting places pressure on the tailbone and lower back, tolerable in small doses, yet when sitting dominates your day, the pressure will build up in the upper hip muscle region.

Most of the time, your body can handle tolerant the pressure associated with sitting. Pain is your body telling you that it is being compressed and needs a break.

The most straightforward treatment is removing or modifying the triggering activity: sitting.

There are a few simple ways to modify sitting.

Sitting on the end of your seat
Replacing sitting time (going for a walk)
Adding lumbar support to your chair
Changing the seat completely
You do not need to make these lifestyle change forever, but it may be the most straightforward remedy for a few weeks.

Just like an engine that has overheated after an intense drag race, removing the trigger (redlining the engine) for a short period is enough to allow your engine to function correctly again.

The deep ache in your sacrum and tailbone is no different. The best long-term plan may be to optimize your body so sitting is not triggering (AKA optimizing your engine cooling system).

Symptoms
Symptoms around the sacrum and tailbone vary from person to person, based upon their actual diagnosis/ root cause. Here is a list of what many people experience:

Pain that improves with walking
Symptoms increase with prolonged sitting
Symptoms increase with bike riding in an arrow position, better when upright
Needle-like feeling on the sacrum
Deep ache in the tailbone
Sharp sensation on tailbone with sitting or pressure
Lower back pain or stiffness
Tight hip flexor
Hamstring tightness
Deep discomfort in the sacrum
Tailbone stabbing
TFL muscle ache
Deep glute muscle ache
IT band tension
Pressure in the lower back
Feeling like you need to “pop” your hips or SI joint
You may not be experiencing all of these symptoms, but they are common findings the longer you are experiencing your problem. Movement compensations tend to create a cascade of associated symptoms that all reversible with the right treatment program and coaching.