why does my butt hurt when i sit
If you have a desk job, chances are youÁre sitting in your chair for 8+ hours each day. When you get up every now and then, maybe you notice your tush is a little sore. Or perhaps you ve checked yourself out lately and notice a little less perk than you used to have. Well, it s not just your imagination. While all that excess typing and minimal moving may be good for your career, itÁs not all that great for your butt. But donÁt quit your day jobÁthere are steps you can take to keep that booty popping. ItÁs not the squishing of your cheeks thatÁs a problem, but the fact that while youÁre hard at work, your buttÁs not working at all. , basically what happens is your glutes shut down,Á Dan Giordano, D. P. T. , C. S. C. S. , and co-founder of
, tells SELF. Since your glutes impact your hip movement, pelvis rotation, and pelvic stability, whatÁs bad for your butt is actually bad for your entire body. An inactive gluteus tightens hip flexors and curves the spine, throwing off posture and causing back pain. When you sit for long periods of time, especially with poor posture (which, Giordano notes, 90 percent of people are guilty of), your hip flexors tighten up and cause reciprocal inhibition (preventing activation) of the glutes. ÁWhen this happens, your pelvis canÁt rotate forward, causing compression in the lower back which can lead to ,Á Giordano says. Over time, if it goes unchecked, this can lead to chronic pain. ÁItÁs not going to happen right away, but sitting at desk for five years, it will,Á he adds. It can even cause pain in other parts of the body. ÁIf hips or glutes arenÁt working properly, it can increase impact force all the way to the knees and ankles,Á Giordano says.
When the big muscle (the butt) isnÁt pulling its weight, the pressure and force relocates to these weaker spots. A weaker butt can seriously interfere with your workout routine. Inhibited gluteus muscles wonÁt fire properly, and over time, if theyÁre not activating regularly, theyÁll get weaker. This is called muscle atrophy, and can undo any hard work youÁve done to build a strong, sturdy behind. Not to mention make those feel way harder than they used to. Too much sitting can even change the shape of your butt. over time. Giordano says heÁs seen this in his patients that go from a very active job to a desk job that involves lots of sitting. An anterior pelvic tilt (tight hip flexors) can make your booty appear flatter. Adam Gallo, personal trainer at , says some of his private clients come in specifically looking to reverse the damage sitting all day does to their bodiesÁincluding in the rear. A lot of times, it s when they hit their mid to late 20s, and they ve started to focus on their career and have put aside activity, he explains. What makes wakes them up is when they look in the mirror and actually see the changes (think: less muscle tone, less perk, and even sagginess). The quality of your skin can even suffer when you re not getting your blood pumping enough, Gallo adds. Cellulite can form because of lack of blood flow at skin level, which causes loss of collagen. While it s far from the sole cause, it can certainly contribute. Fortunately, there s plenty you can do to minimize the effects of sitting. For starters, make sure your posture is up to par.
Adjust your chair so your hips are slightly above your knees, feet resting flat on the floor. Make sure your lower back is supported, either by a sturdy chair back, or a pillow. Keep shoulders relaxed, but upright, and head directly over the shoulders. Your computer screen should be eye level or slightly belowÁif itÁs too low, your head will bend forward. Elbows should be about table height, and make sure youÁre close enough to your desk that youÁre not reaching for the keyboard. And regular workouts can counteract all that time your butt sits there doing nothing. As long as youÁre activating those glutes outside of your day job, you donÁt really need to worry. Giordano recommends and improve your posture. that target the hips and glutes are also great for anyone whoÁs sitting all day to fire up those muscles and keep them strong. At home, try. You can also just do some glute squeezes in your seat, Giordano says, Áactivating the glutes by just squeezing them together. Á If you re feeling tight, use a on your hip flexors, quads, and butt once or twice daily, to ease soreness and increase mobility and flexibility. Strengthen Your Core and Improve Your Posture with These 5 Moves The pain should go away in a few weeks, or sometimes months. You can try over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve discomfort until your tailbone heals. These drugs include (Motrin, Advil) or. ( ) also can relieve pain. For more severe pain, your doctor can inject a local anesthetic, nerve block, or steroid medicine into the area. Some people get a combination of anesthetic and steroid injections.
You can also take an or by mouth to ease the pain. Be sure to discuss your treatment options with your doctor. To ease discomfort, sit on a heating pad or ice pack, or go for a massage. The way you sit also matters. can put too much pressure on your coccyx. Sit with your back against the chair and your feet flat on the floor to take the weight off your tailbone. Lean forward when you go to sit down. You can also sit on a special donut-shaped pillow or wedge-shaped cushion to relieve pressure on that sensitive area. A physical therapist can show you exercises to strengthen the muscles that support your tailbone. These include your and. You can also try a technique called coccygeal manipulation. This is when a doctor inserts a gloved finger in your and moves the tailbone back and forth to shift it back into position. Most of the time, these treatments will relieve your pain until your tailbone heals. If no treatment has worked, your doctor might recommend surgery as a last resort to remove part of or the entire coccyx. This procedure is called a coccygectomy. Surgery doesnÁt always work right away. It can take time before the pain goes away. In some cases, it doesnÁt work at all. Surgery can also carry risks, like infection. ItÁs a decision that you need to make very carefully with your doctor. Start with home pain-relief measures like NSAIDs, heat, and massage. If your tailbone still hurts, check in with your doctor, who can help you find a treatment that works for you. Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.
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