If you are having trouble sitting down or doing your normal exercise routine, then you will want to know how to get rid of butt muscle pain. Pain in the buttocks that persists may be the sign of a larger problem such as a ruptured disk in your back and should be treated by a physician. But for an occasional problem with butt muscle pain, there are some remedies that you can try.
- Stretch the muscle to get rid of butt muscle pain. Stretch the muscle gently by crossing the legs and pulling up on the knees. Stretching on a regular basis can increase the flexibility and strength of the muscle and help to avoid future problems.
- Give the butt muscle a chance to recover. Many runners have butt muscle pain due to overuse of the muscle. This causing a tightening of the muscle and this results in pain. The muscle needs to relax so that the blood flow can recover. Massaging the area a few times every day will help the blood flow to return to the muscle and reduce the pain.
- Try using a tennis ball to reach trigger points. Sit on the floor, roll away from the side of the butt that is painful and put a tennis ball there. Now slowly roll back over onto the tennis ball. This will be sore and may increase the pain at first so only use this technique for 15-20 seconds before shifting to a different part of the butt. Do this for a total of five minute. Next, cross your leg with the pain over the other leg and put the tennis ball under the hip bone on the outer part of the butt. These techniques are aimed at breaking down toxins in the trigger points.
- Icing down the area with the butt muscle pain can help. Use an ice pack on the area for about 15 or 20 minutes at a time. This can be done a few times per day to reduce pain.