Pain in Your Buttocks When You Walking: Causes and Exercises

If you’ve ever had pain in your buttocks while walking, you know how it feels: excruciating. It may be a slight, aching kind of discomfort, similar to a muscle cramp. However, it may be a piercing, shooting pain that causes you to grimace. While the discomfort may be concentrated in your buttocks, it may also radiate down your legs or into your hips and groin. In any case, the nerve will not allow you to ignore that something is wrong.

A physician may check you to determine the most probable reason for your persistent pain and to rule out other possible causes. Once your doctor has determined which nerve is being compressed, you may learn how to control the discomfort and resume your regular daily activities.

In most cases of a compressed nerve in the buttocks, the patient will experience pain when sitting for prolonged periods, such as driving or attending a long meeting. The pain in buttocks may also be felt while standing for a long period of time. In some cases, the pain will be felt while walking.

Is This Cause for Concern?

Given their position behind you, you may have paid little attention to your buttocks. However, you will notice when they begin to ache. Although your buttocks are mostly made up of fat and gluteal muscle, they are susceptible to injury and illness. Numerous diseases, ranging from small muscular strains to infections, may cause discomfort in the buttocks. While the majority of these illnesses are minor, some do require a visit to your doctor.

Call to schedule an appointment. Any of the following pain in buttock symptoms, including persistent or worsening pain, should be addressed as soon as possible:

• Leg numbness or weakness
• Having difficulty regulating your bowels or bladder
• A wound that will not heal
• Pain that is sudden or shooting
• A fever of at least 104°F (40°C)
• Pain that occurs solely when walking and restricts your mobility

The following are some of the conditions that may cause buttocks discomfort, as well as some suggestions to assist you in determining which one you may have.

Cause of Pain in Buttocks When You Walking

The following are some of the conditions that may cause buttocks discomfort, as well as some suggestions to assist you in determining which one you may have.

Bruising

Bruising can range from mild to severe. It appears as a slight discoloration occurring at the site of impact and takes three to four days to heal. Bruises are common following an injury or trauma to the gluteal muscle areas. They are usually not serious and do not require medical treatment. However, if you have bruises in addition to feeling ill or experiencing unusual pain, see a doctor immediately – they may indicate a more serious condition is present.

Muscle Strain

Overworking a muscle causes a tear in its fibers, which is what causes a strain. Strains take several days to heal. It’s possible that the discomfort will be mild or severe, depending on how severe the stress is on you. This injury results from overusing muscles during exercise, workouts, or physical work. It can also be caused by sports injuries or falls. The pain of a muscle strain usually subsides within one to two weeks without treatment, but it can continue for several months if left untreated.

Three muscles comprise your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. You may strain one of these muscles by stretching it to the point of rupture. This may result in the following: swelling, tenderness, rigidity, and difficulty moving the afflicted muscle. Muscle strains are often caused by excessive activity, not warming up properly before exercise, or moving abruptly or in an uncomfortable manner. 

Sciatica

Sciatic pain is usually located in the buttocks, low back, or buttocks when bending. However, you can also experience it in the legs when standing or walking.  This condition is caused by the Sciatic nerve. Although this nerve runs through all parts of your lower body, it is most vulnerable to injury to the buttocks and feet. When this nerve gets injured from daily activities or sports injuries, you can experience pain that radiates from your buttocks to your leg and foot.

Bursitis

Bursitis is inflammation of the bursa, the fluid-filled sac located between tendons. It can occur in your buttocks when you kneel, sit often, or are involved in sports that require you to do so. Bursitis is most common with overuse injuries but may also be caused by trauma or genetics.

Symptoms include the following:

• Discomfort while sitting or lying down
• Radiating pain down the back of the thigh
• Enlargement and redness

Herniated Disk

A herniated disk also called slipped disk, is a medical condition in which the soft center of an intervertebral disk bulges out. This protrusion puts pressure on the spinal cord or nerve roots located above or below it. This condition usually occurs in adulthood and is more common in people with weight problems.

If the damaged disk is located in the lower back (lumbar spine), you will most likely experience discomfort in the buttocks. Additionally, the discomfort may spread down your leg. Additional symptoms include the following: numbness, tingling, and weakness.

Degenerative Disk Disease

Degenerative disk disease occurs when one or more of your intervertebral discs become dangerously worn. Sometimes you’re not aware that the pain in your buttocks is coming from a degenerative disk because it can happen gradually and start at any age. If you find that all other causes of pain in the buttock have been ruled out, then a visit to your doctor will help determine if this is what’s going on.

Many people with degenerative disk disease feel shooting pain in the buttocks (sciatica) or experience numbness or weakness in their leg (peripheral neuropathy). It’s likely your doctor may ask you to describe the discomfort you’re feeling so they can evaluate if your symptoms match. If they do, you’ll probably get an MRI scan of your lower back to confirm that there is spinal degeneration. You may not need surgery if your symptoms are mild.

Piriformis Syndrome

Piriformis syndrome causes buttock pain and tenderness as well as a painful tingling sensation in your leg. Your sciatic nerve travels via a short tunnel just above the piriformis muscle in your buttock. This muscle helps rotate your thigh outwards. When this muscle becomes inflamed, it can mimic the symptoms of sciatica, a condition that causes shooting pain radiating down your leg from a compressed or irritated sciatic nerve.

When you go upstairs, run, or sit, the discomfort may get greater. Additionally, you may have numbness or tingling. Stretching the piriformis may help alleviate these problems. Piriformis syndrome is often mistaken for other forms of back discomfort. Around 6% of those diagnosed with low back discomfort, in fact, have piriformis syndrome.

Pilonidal Cyst

Pilonidal cysts are small, sometimes painful lumps that develop in the “tailbone” area of the buttocks. They may be red and tender to touch and cause pain when the area is pressed or bumped. Pilonidal cysts are caused by hair follicles — clusters of cells that produce hair — becoming clogged with dirt and dead skin cells. This blocks them from draining properly, so they become inflamed and infected. In most cases, pilonidal cysts aren’t a particularly dangerous condition. They don’t pose a significant risk of getting a large infection or spreading to other parts of your body. However, if the cyst ruptures, it could lead to secondary infections – such as abscesses – and cause swelling and pain. These symptoms can be quite severe and need treatment as soon as possible.

Along with the pain, you may notice the following:

• Skin that has been reddened
• Pus or blood oozing from the incision
• An unpleasant odor

Men are more likely than women to develop pilonidal cysts, as do individuals who sit for extended periods of time. You may also get them via friction, for as when riding a bicycle.

Perirectal Abscess

A perirectal abscess (alternatively referred to as a perianal abscess) is a pus-filled cavity that develops in a gland near the anus, the hole through which feces exits the body. A bacterial infection causes the abscess. This kind of abscess is very frequent among infants. Adults who have diarrhea, constipation, or another bowel movement issue are more prone to acquire an infection. Certain individuals have an improper connection between their anus and their skin. This is referred to as a fistula. Bacteria may get trapped in this link, resulting in the formation of an abscess. Your physician may suggest surgical closure of the fistula.

Sacroiliac Joint Dysfunction

The sacroiliac joint is a bundle of connective tissue which supports the pelvis. It connects the two sacrum bones, also known as the sacrum, at the bottom of your spine to your hip bones (the ilium). The spine and hip meet at the sacroiliac joint. These various regions can be moved about thanks to the joint. When it begins to deteriorate, weakness may cause pain in the buttocks, legs, back, thighs, or hips.

While activities such as walking, jogging, and climbing stairs may exacerbate the pain, there are ways to alleviate it. Physical therapy may assist in strengthening and maintaining joint flexibility. Pain in the sacroiliac joint is often misinterpreted as other types of low back pain. Around 10% to 25% of individuals with low back discomfort have a sacroiliac joint issue.

Arthritis

Another common cause of pain in the buttocks is a condition known as arthritis. Arthritis causes a breakdown of the cartilage and bone within a joint, which can lead to pain, swelling, and other issues. In general, arthritis affects people who have been inactive for long periods of time or who have been pushed into old age without being given sufficient care. In other cases, arthritis appears after an injury has occurred in a particular area which is then unable to heal properly due to lack of proper rest and treatment.

Certain kinds are caused by the progressive deterioration of the joints as a result of age and exercise. Others are caused by an assault on the joints by the immune system. Hip arthritis may transmit discomfort to the buttocks. It is possible that the pain and stiffness are greater in the morning and progressively lessen as you exercise the joint. Pain management may be aided by medication and physical therapy.

Vascular Disease

Vascular disease affects the arteries, which carry blood to the heart. This can cause a variety of troubles, including pain in the buttocks. In cases where the arteries are narrow due to atherosclerosis or aneurysm, a doctor may suggest medical or surgical treatments that will reduce pain and improve circulation. The discomfort comes when walking and is often achy. It may compel you to stop walking, at which point the discomfort will subside. Additionally, there may be weakness and hair loss in the lower legs.

Treatments Pain in Your Buttocks

Pain in the buttocks is a common complaint related to deep pain, soreness, and aching. The most common cause of this problem is the pressure on the sciatic nerve. This pressure can be caused by sitting or standing for long periods of time or prolonged walking that leads to this pain when supporting your weight when walking. The good news is that when this pain starts, it can usually be relieved quickly and fully with simple measures such as water, ice packs, and resting in bed. Consult your health care physician, a rheumatologist, or an orthopedic specialist to address buttock discomfort. Your physician will customize your treatment plan based on the source of your discomfort.

The most common first-line treatments include:

A Combination of Heat and Ice

If you’ve ever had a sports-related injury, you’ve undoubtedly used ice or heat to alleviate the resulting agony. When the pain is severe, ice may be more beneficial because it lowers swelling and inflammation. Once the acute pain subsides, you may use a heat pack to relax the muscles and perhaps relieve compression on the nerve causing the discomfort. See also: Try Heat or Ice to Ease Your Pain.

Anti-inflammatory Medications That are not Steroidal (NSAIDs)

Moderate discomfort may be relieved with over-the-counter pain medications such as ibuprofen (Advil), naproxen (Aleve), and aspirin.

Relaxants of the Muscles

Your doctor may consider giving a muscle relaxant, such as cyclobenzaprine.

Treatment with Physical Therapy

Physical therapy is another often suggested treatment option for those suffering from sciatic nerve discomfort. To ease pain, a physical therapist will work with you to design an activity regimen that relieves pressure on the nerve.

Injections into the Spine

An epidural steroid injection may alleviate the nerve’s irritation and the associated discomfort. A corticosteroid or a pain medicine will be injected into the region around your spinal cord by your doctor. The steroid’s anti-inflammatory properties will begin to act after a few days. Although injections are more intrusive than oral medications, they are generally safe and effective, with very few adverse effects.

Surgery 

If your symptoms continue to worsen and nothing else is helping, it may be time to consider surgery. The kind of surgery will vary according to your particular circumstances, but some typical procedures include microdiscectomy, which removes pieces of a herniated disc, and laminectomy, which removes part of the lamina bone that protects the spinal cord and any tissue pressing on your sciatic nerve.

If you think you may have buttock pain or sciatic nerve discomfort, it is important to take care of yourself and see a health care professional to address your pain and discomfort. While this problem can be very painful, it can also easily be relieved. If your symptoms continue, however, or if you have progressive sciatica that is causing weakness or numbness in the legs, it is important that you seek medical attention as soon as possible.

Alternative Therapies

Pain in the buttocks can be a difficult condition to live with, and conventional treatments for it often have limited success. This article presents the most common alternative therapies that have been found to be effective. Pain in the buttocks can manifest in different ways that range from superficial, such as a minor bruise or abrasion, to deep tissue problems, such as a fracture or ulcer. Common conditions present alongside pain include hemorrhoids and anal fissures.

Complementary treatments are also an option. Consider if one of the following choices is a good fit for you:

Yoga

If you’re searching for a nonmedical, noninvasive method to relieve sciatic nerve pain, you might unroll a yoga mat and relax into a child’s pose. According to 2017 research, yoga and physical therapy were effective in reducing chronic back pain, and some patients required less pain medication. At home, experiment with a few postures to see if they offer any relief.

Acupuncture

Experts sometimes recommend that you try acupuncture in conjunction with stretching exercises and other therapies to see whether it relieves your discomfort. According to a recent assessment of the literature, acupuncture is often used for the goal of pain reduction for a range of illnesses and may be beneficial for treating this kind of pain, but more study is necessary.

Massage

You may either self-massage the sore regions or see a professional massage therapist. Both deep tissue and soft tissue massage have their advantages. According to some studies, deep tissue massage may assist with lower back pain and maybe a suitable alternative for individuals who are unable or unable to take NSAIDs due to their severe side effects.

Exercise

Moving and exercising regularly is a good strategy for managing any kind of chronic pain, particularly when the pain is localized in the lower back area. Remember to exercise with care and avoid exercises that seem to put pressure on your buttock muscles.

Exercises to Relieve Buttock Pain

Getting regular exercise can help ease the pain in your buttocks if you have arthritis or other back or hip issues. The relief often lasts for as long as six months, depending on the condition, but sometimes longer. In this blog post, you will learn about the risks and benefits of different exercises that can be done to alleviate your pain. You will also find out which exercises are best for what conditions, plus a couple of stretches.

If you are new to exercise, please consult your physician before beginning. Your physician or physical therapist can determine if the exercises are appropriate for you. Begin softly and gently. Additionally, if any action causes joint discomfort, and the pain persists for many days following exercise, it is time to quit.

Knee to Chest

This exercise strengthens your lower back, hip front, and inner thigh.

• Lie on your back on the floor with your legs straight out in front of you.
• Bend one knee and use your hands to grip your shinbone.
• Gently draw your knee toward your chest as far as possible.
• Hold the stretch for 20 to 30 seconds and then release it for the same amount of time.
• Rep on the other side; then continue the process four times more.

Piriformis Stretch

This exercise stretches the piriformis muscle located behind the buttocks.

• On your back, bend your knees and place your feet flat on the floor.
• Cross one leg over the other, such that the ankle of one leg rests on the knee of the opposing leg.
• Grab the bent-knee leg between your knees and bring it toward your chest until you feel a stretch in your buttock and hip.
• Maintain the stretch for 20–30 seconds, then release the stretch for 20–30 seconds.
• Rep on the other side; then continue the process four times more.

Hamstring Stretch

This exercise loosens the hamstrings, which are located in the back of your thigh.

• With both knees bent, lie on the floor.
• Raise one leg off the floor and come it close to your chest. Hands behind your leg, just below your knee.
• Straighten your leg and then slowly draw it toward your head till a stretch occurs. (If your hands are unable to grasp behind your leg, wrap a towel over your thigh. Grasp the towel’s ends and draw your leg toward you.)
• Hold for 20 to 30 seconds and then release for the same amount of time.
• Rep on the other side; then continue the process four times more.

Hip Abduction

This workout is beneficial for the outer thigh and buttocks.

• Lie on your side with your right leg in front of you and your bottom left leg bent for support.
• Straighten your upper leg and gradually elevate it to a 45-degree angle. Maintain a straight but not locked knee. Maintain for five seconds.
• Reduce your leg slowly and hold it in place for two seconds.
• Rep up to 8–12 times on each side, then switch to the other side to complete the workout.

Sitting Rotation Stretch

This workout targets your buttocks and core oblique muscles.

• Seated on the floor, both legs out in front of you.
• Cross your right leg over your left leg, such that your right foot is outside the thigh of your left leg.
• Twist your body toward your bowed leg, supporting yourself with your right hand.
• Wrap your left arm over your right knee and use it to assist in additional twisting.
• Consider looking over your right shoulder and extending your right arm for 30 seconds.
• Repeat on the other side, then the whole process four times more.

Standing Iliotibial Band Stretch

This exercise strengthens the outer hip.

• As support, stand close to a wall.
• Cross behind your other leg the leg that is closest to the wall.
• Lean your hip toward the wall until a stretch occurs on the outside of your hip. Maintain the stretch for 20–30 seconds.
• Cross the leg that is farther away from the wall behind the leg that is closest to the wall.
• Repeat on the other side, then continue the process four times more.

How to Identify Pain in Your Buttocks When You Walking

There are many causes of pain in the buttocks. Some of the most common causes are musculoskeletal (muscle, joints, bones), dermatologic (irritation or infection of the skin), and neurologic (nerve) conditions. Psoas syndrome is also a condition associated with pain in the buttocks. This condition may cause discomfort because it compresses or irritates the sciatic nerve, which travels down your leg before exiting at your posterior thigh.

You may be unable to determine with certainty if the discomfort in your buttocks originates in your hip or lower back. As it turns out, a pinched nerve in your hip may produce discomfort in your groin or leg. Thus, the discomfort in your buttocks may have originated elsewhere. A doctor’s examination is the only method to ascertain the source of the discomfort. Additionally, your physician may order imaging tests, such as an MRI scan to ascertain which nerve is being compressed.

Pain in Buttocks: Symptoms

The symptoms of pain in the buttocks are examined in depth in this article.

Some of the symptoms of pain in your buttocks:

• Pain may feel sharp, stabbing, or tender. It may have an aching or burning sensation. Pain can be intermittent or constant and is often worse when moving around. In rare cases, it can even happen after sitting for long periods of time.
• You may have swelling or other skin changes, such as redness or warmth. In the case of hemorrhoids, there may be a small sac protruding or a visible blood clot.
• You may notice mucus or pus coming from the rectum.
• Burning, itching, and irritation are not uncommon in people who regularly push out stool when their bowels are empty (a condition called anal stenosis).
• Pain may be connected to the rectum or anus. The pain may radiate to the lower back or thighs.
• Nausea, fever, and chills may accompany the pain in some cases.
• You may lose weight because of lack of appetite or nausea associated with the pain (the same symptoms that accompany acute gastroenteritis).
• Weakness in your legs
• A deep pain in your buttocks
• Pain that radiates down your legs

The pain comes when walking and is often achy. It may compel you to stop walking, at which point the discomfort will subside. Additionally, there may be weakness and hair loss in the lower legs.

When to See a Doctor

If you or someone in your family has had unexplained or prolonged pain in the buttocks, it’s important to see a doctor. This may be caused by an underlying infection, inflammation, arthritis, abnormal growths, or other conditions. The better the chances of recovery are, the sooner the problem is recognized and addressed. Consult your doctor if the pain does not improve within a few days or if it becomes worse. They’ll do a physical examination and may order imaging tests, such as X-rays to determine the source of the discomfort.

Once your doctor ascertains the source of your buttocks discomfort, they will collaborate with you to develop a treatment plan tailored to your specific requirements. A pain management specialist, a physiotherapist, and an orthopedic surgeon may all be needed, depending on the nature of your problem.

FAQs

How do you relieve sciatic pain in the buttocks?

Walk regularly. These are regularly scheduled walks that promote good circulation and relaxation. Other methods, such as taking over-the-counter drugs, may not help relieve the pain.

What does a pinched nerve in the buttocks feel like?

A pinched nerve in the buttocks is often called sciatica because the sciatic nerve that is pinched is a condition in which pain, numbness, tingling, or weakness radiates from your lower back down one or both legs. It comes on gradually and can be sharp or dull. Walking might be painful as well.

Sciatica pain often occurs along with other back problems, such as a herniated disk. In some cases, it is caused by a tumor or cyst pressing on the sciatic nerve. Pain from a pinched nerve can also occur in the buttock, thigh, or calf. To find out what’s causing your pain, see a doctor.

Is it OK to walk with piriformis syndrome?

Whether or not to walk with piriformis syndrome may depend on the cause of your pain. For example, if you have piriformis syndrome due to nerve inflammation or nerve compression, then walking may be more painful because it may reintroduce pressure to the piriformis muscle that is already in an irritated state.

If you have inflammation in the area, you might benefit from RICE therapy, which includes rest, ice packs, compression, and elevation.

What is the fastest way to fix piriformis syndrome?

Piriformis syndrome is, unfortunately, something that usually requires treatment by a physical therapist. The treatments may include stretching the piriformis muscle, manual therapy to loosen up the muscle, and possibly some type of injection to treat the pain. While it’s possible to address this condition on your own, most people with piriformis syndrome need an expert to help them through the process.

Why should you start walking for sciatica?

When it comes to back pain alleviation, walking is a go-to activity. And it’s no wonder. Walking is simple, requires minimal equipment, and the benefits are widespread everything from improved mood to better heart health. And if you have back pain, walking may be an ideal exercise for you because it’s low-impact and relatively easy on your joints compared with other exercises. Walking for 30 to 60 minutes, four days per week is a good place to start.

What is the fastest way to cure sciatica?

Slow walking, ice massage, and heat application are the most effective ways to treat sciatica by managing pressure on the spinal nerve. But these also avoid the problem of sitting down. So try the following program aimed at quick relief for sciatica pain by sitting down or standing up. It is better to start with increased exercises gradually instead of starting with excessive exercises.

Why does my bum hurt when I sit down for too long?

Sciatica is a condition in which pain, numbness, tingling, or weakness radiates from your lower back down one or both legs. It comes on gradually and can be sharp or dull.

How do I prevent piriformis syndrome?

Piriformis syndrome treatment may include a number of regular exercises that cover all muscles surrounding the hip joint. This will help to maintain regular blood circulation in the area, thereby preventing the build-up of pressure and inflammation in any single muscle.

How long does it take for piriformis syndrome to go away?

“Piriformis syndrome usually resolves itself in 2 to 6 weeks, but recovery may take longer depending on the severity of the condition, whether medical treatment is needed, and your response to treatments.”

How should I sleep with piriformis muscle pain?

Sleeping on your side may help reduce the pain because it decreases the pressure at the bottom of your buttocks. Sleeping on a pillow under your knees also may help ease the pain.