How to Relieve Glute Muscle Pain (Hip Pain near the Buttocks)

Glute muscle pain is the muscular discomfort that you feel in the rear and sides of your buttock.

The gluteus muscle group consist of the minimus, medius and maximus.  The gluteus minimus is located underneath the medius.  Together with the medius, their role is to abduct the hip and to prevent adduction.

 This movement is to rotate your thigh inward. This is the action of raising your thigh up in front of you and turning your foot outward.  It is also the action made if you were to try to point your knees towards each other.

The other function of these muscles are to stabilize the hip joint and to provide support when standing on one leg.

glute muscle pain

A weakness in these will affect your hip joint, walking gait, pelvic stability, balance, etc.   If untreated, it will lead to hip, lower back and knee issues.

A Simple Test for Weak Glutes

 A simple test for weakness is to stand up straight and place both hands on each hip. Then bend one knee as if to raise your foot slightly off of the ground. If your suspended side drops slightly to the floor, you haveHip Drop due to Glute Muscle Weaknessweakness and pelvic instability.  You will notice this more as the hand on the suspended hip lowers below the level of the other hand.

The role of the gluteus maximus is to externally rotate the thigh and leg and also to extend it. This is the primary muscle to raise you up from a sitting position and also to lower you.

If your gluteus maximus is weak, you will find it difficult to perform many activities that involve bending at the hip while you are supporting your body weight.  Your knees and lower back will compensate for this along with the thigh muscles.  Any combination of these other muscle groups will fatigue over time leading to lower back and knees issues.

A sedentary lifestyle greatly contributes to weak gluteus muscles.

Most people will assume that treatment directly for the back muscles and knees are required, when it is the hip muscles that are the primary source of dysfunction.

A very helpful and effective exercise for weak glute muscles is the Standing Hip Shift. This exercise combines stretching, strengthening and stabilizing.  It is great for morning stiffness.

For those with limitations with lower back pain, this exercise can be challenging.  If you find it difficult to perform this exercise, then this is an indication of the weaknesses of your hips. Weak hips lead to lower back pain.

Learn Hip Shifting

This exercise requires the practice of Hip Shifting. Hip shifting aids in the release in very tight, weak lower back and hip muscles. It improves hip mobility and balance.

Those of us with lower back pain have very limited mobility in these areas of the hip and back. It almost feels as if you are locked or frozen in this region of your body.  To hip shift is NOT easy but it helps to counteract muscle guarding.

Muscle guarding is necessary when the body tries to immobilize a specific area of the body to prevent further injury to another. This happens often to people with lower back pain. A person with history of experiencing several episodes of lumbar disc pain (including back spasms) will have muscle guarding issues.

As their pain subsides or becomes more manageable, the muscles that have ‘locked’ in to limit movement,

Hip Shiftingremain tight and stiff.  This prevents the healthy and correct motion of your hips.  Hip Shifting helps you to retrain your body to release this tension. It releases pressure and stiffness and thereby reduces your pain level.

If you suffer from lower back pain and find the Standing Knee to Chest difficult to master or perhaps tiring, then you will need to retrain and recondition these muscles prior to performing this exercise with a different level of exercises. These preconditioning exercises are available on this site.

All of the movements and exercises required can be found in the program. This includes many specific and targeted Hip Shifting methods requires to relieve pain.  It is a safe, easy and progressive set of exercises this gives your hips much needed stability and strength. It will reduce pressure and discomfort on the knees and lower back.