In this video, I'm going to show you how to get rid of a pain in the butt quickly.
In this video, I'm going to show you how to get rid of a pain in the butt quickly.

Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, Michigan. I'm going to break
Hey everyone, Dr. Rowe here at SpineCare in St. Joseph, Michigan. I'm going to break

this video into two parts, one that focuses on stretches and exercises that
this video into two parts, one that focuses on stretches and exercises that

you can do at home, and another part that you can do anywhere, as long as you have
you can do at home, and another part that you can do anywhere, as long as you have

a chair. So you can do them right at work if you need to. When it comes to glute,
a chair. So you can do them right at work if you need to. When it comes to glute,

buttock, rear-end (whatever you want to call it) pain, the biggest instigator is
buttock, rear-end (whatever you want to call it) pain, the biggest instigator is

the piriformis muscle. If you're unfamiliar with the piriformis muscle,
the piriformis muscle. If you're unfamiliar with the piriformis muscle,

it's a muscle band that sits underneath the glutes, which comprise the buttock.
it's a muscle band that sits underneath the glutes, which comprise the buttock.

With some individuals, they actually have an opening through that piriformis
With some individuals, they actually have an opening through that piriformis

muscle, in which, the sciatic nerve travels through, and you can kind of
muscle, in which, the sciatic nerve travels through, and you can kind of

imagine if you sit on it all day long, it can kind of pinch or compress that
imagine if you sit on it all day long, it can kind of pinch or compress that

sciatic nerve. So these stretches are going to focus on relieving tension into
sciatic nerve. So these stretches are going to focus on relieving tension into

the glutes, buttocks, and helping to relieve piriformis syndrome.
the glutes, buttocks, and helping to relieve piriformis syndrome.

All right, let's get started!
All right, let's get started!

With the first exercise we're going to focus on
With the first exercise we're going to focus on

releasing tension into the glutes with a dynamic pigeon pose. So if you've done
releasing tension into the glutes with a dynamic pigeon pose. So if you've done

yoga, this might be very familiar to you. What we're going to do is start off
yoga, this might be very familiar to you. What we're going to do is start off

on a flat surface. You can do this right in bed, or on the floor, and then go into
on a flat surface. You can do this right in bed, or on the floor, and then go into

a push-up position, so you're on all fours. The affected side,
a push-up position, so you're on all fours. The affected side,

so on this case is going to be my right side, I'm going to take the leg forward
so on this case is going to be my right side, I'm going to take the leg forward

and then sweep it in (just like this). You're already going to start to feel a
and then sweep it in (just like this). You're already going to start to feel a

stretch into the hip outer glute area. How we're going to make this dynamic
stretch into the hip outer glute area. How we're going to make this dynamic

is this we're going to start off by taking the pelvis anterior, so just kind of like
is this we're going to start off by taking the pelvis anterior, so just kind of like

this right here. Imagine taking your belt buckle, or your belly button, all the way
this right here. Imagine taking your belt buckle, or your belly button, all the way

down towards that flat surface. Then, you're going to want to slide back and
down towards that flat surface. Then, you're going to want to slide back and

as you do this you're really going to feel that stretch in the glute or
as you do this you're really going to feel that stretch in the glute or

buttock intensify. Give that a good 10 to 15 second stretch, and at that point
buttock intensify. Give that a good 10 to 15 second stretch, and at that point

this is how we're going to take it to the next level. We're then going to lower
this is how we're going to take it to the next level. We're then going to lower

our upper body weight to rest on our elbows, and when you do this you are
our upper body weight to rest on our elbows, and when you do this you are

really going to get a good stretch. This is one of the reasons why this is
really going to get a good stretch. This is one of the reasons why this is

probably my favorite way to get rid of a pain in the butt, especially after
probably my favorite way to get rid of a pain in the butt, especially after

sitting for too long. So I'm just going to then raise up a little bit more and
sitting for too long. So I'm just going to then raise up a little bit more and

then I'm going to try to slide back even further. You should notice that you have
then I'm going to try to slide back even further. You should notice that you have

a little bit more flexibility to scoot back maybe an inch or two. Then I'm
a little bit more flexibility to scoot back maybe an inch or two. Then I'm

just going to keep repeating that process. I'm gonna lower down, really get
just going to keep repeating that process. I'm gonna lower down, really get

a good stretch, hold that for at least 10 to 15 seconds (half minute if you're able to)
a good stretch, hold that for at least 10 to 15 seconds (half minute if you're able to)

and then you're just going to come back up, and just keep going back as far as
and then you're just going to come back up, and just keep going back as far as

you feel comfortable with, and just keep doing it until you feel that stretch hit
you feel comfortable with, and just keep doing it until you feel that stretch hit

the spot that you need, and relax it. Give it a try. With the next exercise, we're
the spot that you need, and relax it. Give it a try. With the next exercise, we're

going to focus a little bit more on the piriformis muscle, which is probably the
going to focus a little bit more on the piriformis muscle, which is probably the

biggest cause of a pain in the butt. Again, this one's usually caused by a lot
biggest cause of a pain in the butt. Again, this one's usually caused by a lot

of sitting. So if you feel like it's just a lot of deep pain, possibly even like a
of sitting. So if you feel like it's just a lot of deep pain, possibly even like a

sciatic like symptom going down the leg, this is going to be a very deep stretch
sciatic like symptom going down the leg, this is going to be a very deep stretch

to help alleviate that. What you need is a flat surface.
to help alleviate that. What you need is a flat surface.

A bed is perfect. You can use a desk, anything that has a little bit of height
A bed is perfect. You can use a desk, anything that has a little bit of height

to it. So I'm going to take the affected side and then sweep inside with that leg,
to it. So I'm going to take the affected side and then sweep inside with that leg,

very similar to the first exercise. We're then going to just stabilize with our
very similar to the first exercise. We're then going to just stabilize with our

hands right here. Use your upper body strength, and then we're going to take
hands right here. Use your upper body strength, and then we're going to take

the back leg completely straight, and go back with it
the back leg completely straight, and go back with it

until you feel that the knee is in a straight line with the hip. At this point,
until you feel that the knee is in a straight line with the hip. At this point,

you should feel the piriformis muscle being activated, with a good stretch
you should feel the piriformis muscle being activated, with a good stretch

already. This is how we're going to then get a deep stretch with it. Use your
already. This is how we're going to then get a deep stretch with it. Use your

upper body weight, and make sure that your back is straight with good posture,
upper body weight, and make sure that your back is straight with good posture,

and then slowly start to lean into it. use your arm strength to help stabilize
and then slowly start to lean into it. use your arm strength to help stabilize

This movement, go to where you feel comfortable. Hold this for about fifteen
This movement, go to where you feel comfortable. Hold this for about fifteen

to thirty seconds, come back up and then repeat. Then, when you do this next
to thirty seconds, come back up and then repeat. Then, when you do this next

one, just go a little bit deeper with it to intensify that stretch, and just
one, just go a little bit deeper with it to intensify that stretch, and just

simply repeat that process until you feel like the tension
simply repeat that process until you feel like the tension

around your buttock area has been released.
around your buttock area has been released.

So with the second part of this
So with the second part of this

guide, we're going to focus on getting rid of a pain in the butt, literally
guide, we're going to focus on getting rid of a pain in the butt, literally

anywhere. All you need is a chair. So this is a great one to do if you feel like
anywhere. All you need is a chair. So this is a great one to do if you feel like

you have a pain in the butt after driving for too long, sitting for too
you have a pain in the butt after driving for too long, sitting for too

long at work, you name it. The first stretch is going to be very similar to
long at work, you name it. The first stretch is going to be very similar to

that piriformis stretch that we did. We're going to take the affected side
that piriformis stretch that we did. We're going to take the affected side

and then put it up over the leg. Let the ankle rest on the knee, so it looks just
and then put it up over the leg. Let the ankle rest on the knee, so it looks just

like that, and then from here we're going to then put our arms together. I always
like that, and then from here we're going to then put our arms together. I always

call this like the 'Superman' flying position, and then lean forward into it.
call this like the 'Superman' flying position, and then lean forward into it.

The more that you lean into it, you're going to feel it around the hip area,
The more that you lean into it, you're going to feel it around the hip area,

glute area, buttock area, and it's going to become a very intense stretch. Only go
glute area, buttock area, and it's going to become a very intense stretch. Only go

to your comfort level. If you can hold this one for fifteen to thirty seconds,
to your comfort level. If you can hold this one for fifteen to thirty seconds,

that's perfect, and then just slowly come back up and then repeat it, and each time
that's perfect, and then just slowly come back up and then repeat it, and each time

that you repeat it, try to go a little bit deeper with it to help intensify
that you repeat it, try to go a little bit deeper with it to help intensify

that stretch to get more relief off that piriformis muscle. With this one,
that stretch to get more relief off that piriformis muscle. With this one,

don't try to crank into it. I see a lot of people try to stretch out the hip
don't try to crank into it. I see a lot of people try to stretch out the hip

area and get a little bit more relief in there by pressing into it. That's going to
area and get a little bit more relief in there by pressing into it. That's going to

put a lot into the hip, and you don't want to aggravate that. So just a nice
put a lot into the hip, and you don't want to aggravate that. So just a nice

clean movement with your upper body. It's going to give you the stretch that you
clean movement with your upper body. It's going to give you the stretch that you

need without having to worry about overdoing it. In a seated position,
need without having to worry about overdoing it. In a seated position,

also you can just do simple knee to the chest. That right there is going to target
also you can just do simple knee to the chest. That right there is going to target

that glute muscle. Again, hold fifteen to thirty seconds, just repeat as needed and
that glute muscle. Again, hold fifteen to thirty seconds, just repeat as needed and

then just switch to the other side. And then, from there, this is a very good
then just switch to the other side. And then, from there, this is a very good

stretch to hit the outer hip area. You're going to put the leg over, so rest
stretch to hit the outer hip area. You're going to put the leg over, so rest

that ankle over the knee, grab or cup underneath the knee and take this knee
that ankle over the knee, grab or cup underneath the knee and take this knee

to the opposite shoulder, so just like this. What I'm doing is taking this knee
to the opposite shoulder, so just like this. What I'm doing is taking this knee

to that left shoulder and you're really going to feel a very good stretch
to that left shoulder and you're really going to feel a very good stretch

into the glute area. Again, I like to hold this one fifteen to thirty seconds, just
into the glute area. Again, I like to hold this one fifteen to thirty seconds, just

relax and then repeat as needed.
relax and then repeat as needed.

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