How to keep active when your glutes are painful and the pain is recent
Nicola Tik
When the glutes are sore, it can feel as though most forms of activity are off the table. In practice, staying active when glute pain is new is not only possible but genuinely helpful for recovery. The key is choosing activities and adjustments that keep you moving without repeatedly aggravating the area. This article walks you through some practical options.
The gluteal muscles are involved in almost every lower body movement, which is part of why new pain in this area can feel so limiting. But gentle, regular activity keeps the muscles from stiffening, maintains the strength of the surrounding area, and helps the nervous system understand that movement is safe. Complete rest, while tempting when things are sore, tends to make the return to normal activity harder rather than easier.
The aim is not to push through pain or maintain your usual activity levels at all costs. It is to find a version of movement that your body can manage right now, and build from there as things settle.
Walking is one of the most accessible and useful activities you can do when glute pain is recent. It loads the muscles in a low-level, functional way and is easy to adjust based on how you are feeling. Start with shorter distances at a comfortable pace, perhaps 10 to 15 minutes, and build gradually over the first week or two as things improve.
If a full walk feels like too much on a harder day, even a few short walks of five minutes spread through the day provide useful movement input without asking too much of the area at once.
Flat, softer surfaces tend to feel more comfortable than hills or hard pavements in the early days, as they reduce the load going through the glutes with each step.
Seated cycling, whether on a stationary bike or a regular one on flat terrain, is a good option when glute pain is new. It keeps the hips and legs moving through a comfortable range without the impact of walking or the sustained sitting pressure of desk work. Keep the resistance low and the duration short to begin with, building gradually as things ease.
If the seat feels uncomfortable on the painful area, a well-padded seat cover can help distribute the pressure more evenly.
If you have access to a pool, gentle swimming or walking in water is a useful option when glute pain is recent. The water supports the body's weight, which significantly reduces the load going through the area, while still keeping the muscles moving. Avoid strokes that require a strong kick from the hip until things have settled a little.
Beyond structured activity, there are some simple movements worth weaving into daily life that keep the glutes gently engaged without overloading them.
Standing hip circles: hold onto a surface for support and slowly draw small circles with one knee, five in each direction on each side. Keep the movement slow and comfortable.
Gentle glute squeeze: sitting or standing, gently contract the buttock muscles, hold for three to five seconds, then release. Repeat eight to ten times. This keeps the muscles active without placing significant load through them.
If you would like a guided routine to support you through this, VIDA has a short video you can follow at your own pace.
A few activities are worth scaling back temporarily while things are still new. Running, heavy resistance exercises targeting the glutes such as deep squats or lunges, and any activity that involves prolonged sitting on a hard surface are likely to keep the area irritated if introduced too soon. This is not a permanent restriction. It is a short-term adjustment while the area settles, with a gradual return as things improve.