Your glute is sore. Maybe it aches when you walk, climb stairs or sit for too long. It might feel deep, sharp or just tight and tired. You want to deal with it, but long rehab routines don’t fit into your schedule. That’s OK. A few focused minutes a day can make a real difference.

What’s going on?

Glute pain often comes from overloaded or irritated tendons or muscles, commonly the gluteus medius or piriformis. It can also be related to how your pelvis or lower back moves. The discomfort might feel stubborn, but it doesn’t mean anything is damaged.

What your body needs now is calm movement and gentle strength, not total rest or pushing through.

Three simple things that help (and take under 5 minutes)

1. Keep it gently active

• Try a few slow step-ups on a low stair or step, even just 5 reps on each side.
• Do a seated leg extension: sit tall, straighten one leg and squeeze your glute. Hold for 5 seconds.

2. Ease pressure when you’re sitting

• Use a cushion or sit on both sides evenly. Avoid leaning to the sore side.
• Stand up and stretch every 30 to 60 minutes, even if just for 20 seconds.

3. Wake up the glutes without overloading

• Do a mini bridge: lie down, feet flat, lift your hips slowly and hold for 5 seconds.
• Or try a gentle clamshell with no band, lie on your side, knees bent, and lift the top knee just a little.

You don’t need to push hard, just stay consistent

Glute pain often responds well to light, frequent movement. Even short sessions send your body the message that movement is safe and strength is returning. If the pain lingers beyond a couple of weeks, a physio can help refine your plan.

You’re doing enough. A few quiet minutes each day is all it takes to get things moving in the right direction.

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