Buttock Pain When Sitting | 8 Tips for Buttocks & Piriformis Pain Relief

It is not uncommon to feel sore and achy in your buttocks after sitting at work all day. Constant pressure exerted on the lower spine, tailbone, and muscles will cause you to feel pain throughout your entire body. We must, therefore, take action as soon as possible! It’s important not to let the pain affect you in any way, otherwise, your buttocks pain will worsen. 

As a general rule, sitting for prolonged periods with poor posture can weaken gluteal muscles, resulting in buttocks pain. Take frequent breaks and maintain good posture to relieve discomfort in your buttocks.  Other conditions causing buttocks pain are sciatica, piriformis syndrome, or coccydynia.

The purpose of this post is to explain how to handle buttocks pain as well as what to watch out for in the future.  My 30 years of treating back injuries make me in a position to be of assistance to you if you are experiencing buttock pain as a result of a long workday or some other reason. In fact, I even created a seat cushion to aid in buttocks pain that I successfully funded on Kickstarter! I can help you reduce your pain after sitting for a long time, at work or at home, because of my hands-on experience.

8 Tips for Relieving Buttocks Pain When Sitting

Don’t Sit for Too Long

The easiest way to prevent buttocks pain or relieve existing pain is to sit less. Depending on your workplace, this could be difficult for you. Perhaps it would be better in these cases to switch to a standing desk.

The benefit of standing desks is that you can choose between sitting and standing. Standing may help if your buttocks hurt. Standing and sitting together is the best scenario.

Keep Active During the Day

Get up and stay active during the workday to reduce chronic pain related to too much sitting. Move around throughout the day, walk, stretch, and generally stay active. 

Apply Heat and Cold 

Reduce swelling and pain by applying heat or ice. Both ice or heat can be used, or you can alternate between the two. Apply the heat or cold pack for 15 minutes periodically to the afflicted area.

Curcumin

Turmeric contains the spice curcumin. There may be a lot of benefits to curcumin for reducing inflammation and improving arthritis symptoms.

Fish Oil

Supplements containing fish oil contain omega-3 fatty acids, which are vital for good health. Particularly DHA acts as an anti-inflammatory compound that reduces cytokine production and is associated with a healthy gut. In addition, it may reduce muscle damage and inflammation after exercise

Chiropractic Care

A chiropractor specializes in treating musculoskeletal conditions. The use of chiropractic adjustments and soft tissue work can greatly benefit those who suffer from buttock pain.

Yoga and Stretching Techniques

If you are experiencing pain in your lower body due to tight muscles, there is so much stretching you can try to find relief. Yoga and stretching can both help strengthen your buttocks muscles as well as help relieve any pain you may be experiencing. 

Use a Seat Cushion

Adding a seat cushion to your desk makes it more comfortable. While ergonomic chairs can be expensive to purchase, seat cushions can be found at reasonable prices. 

With high-end wedge cushions, you can enjoy relief from tense hips, as well as reduce pressure on your coccyx. A cushion is a great option when it comes to relieving overall buttock tension. 

What Causes Buttocks Pain?

To understand how to relieve this pain, let’s talk about why it occurs. When people sit, their muscles get sore, causing buttocks pain. Poor posture is one of the most common causes of such pain. Not treating poor posture early can however lead to a variety of other issues, such as: 

Sciatica 

The sciatic nerve is a long, deep cord-like structure that runs from the lower part of your back to the bottom of each leg. When it gets compressed or obstructed by something such as an injury, inflammation in joints and disc problems, pain can be felt all over your body because this important muscle controls movement for most major muscle groups in our legs (including those used when walking). 

The good news about Sciatica is that if treated correctly within 4-6 weeks time frame symptoms will usually go away completely but sometimes they may take longer which could mean some chiropractic or physical therapy sessions are needed to stabilize your situation.

Piriformis Syndrome

The piriformis muscle is a small, triangular-shaped muscle in the buttocks that extends out from your spine to just below your thigh bone. 

Piriformis Syndrome Symptoms

When this little guy becomes irritated or compresses on one of its nerves—known as piriformis syndrome—you’ll experience pain deep in your lower back and down into either side of both legs. You may also be suffering from tight piriformis muscles if these symptoms are especially bothersome when running or participating in other athletic activities like cycling for example!

Tailbone

In poor posture and prolonged strain, the tailbone can become painful, a condition known as coccydynia. Many people with unsupportive office chairs tend to have poor posture because they sit too long, which is caused by their uncomfortable office chairs.

Herniated Disc

In your spine, tiny gel-like pads separate the bones. A disc is what it is called. Discs can herniate when the outer layer tears, allowing some of the inner material to leak through. As a result of a herniated disk pressing on nearby nerves, pain, numbness, and weakness can occur.

In the case where your lower back disc is damaged, you will likely experience pain in the buttocks. Additionally, your leg may feel painful. Symptoms include:

• The numb feeling
• Feels tingly
• Lack of strength

Arthritis

Over time, our back discs degenerate. When your disks shrink, your spine rubs against your bones.  A degenerative disk in the lower back may produce pain in the buttocks and legs. A worsening of your pain may occur if you sit down, bend over, or lift something. The legs may also feel numb and tingly.

SI Joint Problems

Sacroiliac joints connect your sacrum to your pelvis at the base of the spine. It is possible to experience lower back pain that radiates up to the upper leg and down the buttocks from misaligned SI joints.  Lying flat on your back and noticing a flared foot may help you determine if you have SI joint problems.  In general, I found that if you get your seating right, these SI joint problems tend to go away.

Deep Gluteal Syndrome 

Deep gluteal syndrome is a condition that can cause pain and discomfort in the buttocks. The condition is caused by the compression of nerve endings in the buttocks, which can lead to pain, numbness, and tingling. Deep gluteal syndrome is often seen in people who sit for long periods of time, such as office workers or truck drivers. The condition can also be caused by obesity, pregnancy, and hip surgery. Treatment for deep gluteal syndrome typically includes rest, ice, and physical therapy.

Desk & Office Syndrome

If you experience pain in your buttocks while sitting at a desk, you may have a condition called office syndrome. This condition is caused by sitting in the same position for long periods of time, which can lead to tension in the muscles and ligaments around the hip joint. Office syndrome can also cause pain in the lower back and thighs.

How to Choose an Orthopedic Seat Cushion

Layered Foam

Seat cushions with layered foams are best. Different layers of a seat cushion are usually designed to both support and relieve pressure.

Ergonomic Design

 A wedge cushion has ergonomic contours that improve posture and comfort. 

Forward Seat Angle

I would suggest a forward slope at 8-13 degrees.

Foam type

A natural latex orthopedic posture cushion is the best in terms of comfort, and support.

The Cover

Must be pliable with a slip-resistant bottom cover.

Best Seat Cushion for Buttocks Support

 All Day Comfort & Support

 

Product Name	Axial Designs™ Seat Cushion
Price	$149
Warranty	1 Year
Type	Posture Wedge
Top Layer	100% Natural Latex (Molded)
Bottom Layer	High-Density Foam
Top Material	Isometric Grippy Vegan Leather
Bottom Material	Non-Slip Material
Side Material	3D Breathable Fabric

Conclusion

You deserve to be comfortable at work. When you’re not, the pain and discomfort can affect your ability to focus on anything else. That’s why we recommend that if you are experiencing any kind of back or neck pain due to sitting for long periods of time in an uncomfortable office chair, try a few different things before resorting to surgery as a last-ditch effort. 

We hope this post has given you some ideas about how to relieve current pain and prevent future problems with ergonomic seating options like cushions and pillows. If it sounds like something more serious is going on, speak with your doctor immediately; but until then, use these tips and tricks from our blog for relief!