When your buttock aches, every movement can feel like a question. Is it okay to sit for this meeting? Should I stand up? Will walking make it worse? It is natural to feel unsure, but for most people with glute pain, gentle movement is safe and helps it settle.

Why glute pain can feel worrying

Glute pain can show up in different ways. It might be a deep ache when you sit, a sharp twinge when you stand up or pain on the outside of your hip when you walk. Because it can change with different positions, it is easy to start avoiding the ones that bring it on.

Some people worry the pain means a trapped nerve, a torn muscle or something wrong with their hip or back. In most cases, though, glute pain comes from muscles and tendons that have become a little sensitive, often because of long sitting or a change in activity. It is very common, especially in people who sit for much of the day, and it usually settles with the right changes.

Hurt does not mean harm

Pain is your body’s alarm system, and it can be more sensitive than it needs to be. Feeling some discomfort when you sit, stand or walk does not mean you are damaging anything. It usually means the area is sensitive and needs a bit of time and the right amount of movement to settle.

Keeping very still, on the other hand, can leave muscles weaker and stiffer, which tends to make pain last longer.

Sitting

Sitting is usually fine, but long spells in one position can make glute pain louder. Some things that help:

• Get up and move every half hour or so.
• Use a cushion if your chair feels hard.
• Sit with your weight even on both sides and your feet flat on the floor.
• Avoid crossing your legs for now.
• Check for anything in your back pocket that presses on the sore spot.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and move during focused work.

Standing

Standing for a while is safe, but standing with your weight shifted onto one hip can put extra pressure on the side of your hip. Sharing your weight between both feet tends to feel easier. If you are standing for a long time, shifting position, walking a few steps or perching on a stool can help. At home, a stool for food preparation or ironing can help too.

Walking

Walking is one of the best things you can do for glute pain. It keeps the muscles working gently and helps the area settle. Some ideas:

• Start with shorter walks on flat ground.
• Break longer walks into two shorter ones if needed.
• Take slightly shorter steps if longer strides bring on pain.
• Build up gradually as it feels easier.

A mild ache during or after walking that settles fairly quickly is usually fine. If your glute is sorer the next morning, make the next walk a little shorter.

Gentle strength

Gentle strength work helps your glutes cope with everyday movements. Something to try a few times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.

If you would like to follow along, VIDA has short videos of bridges and sit to stands you can use at your own pace. Start with a few repetitions and build up.

There is no need to force deep buttock stretches. Feeling tight does not always mean a muscle needs stretching, and gentle strength tends to help more.

Lying down

If lying on one side is uncomfortable, try the other side with a pillow between your knees, so your top leg does not drop across your body. Lying on your back with a pillow under your knees can help too.

Your VIDA pain check-in can help you notice how your glute settles as you build up movement.

What to take away

• Glute pain rarely means damage, and gentle movement is safe.
• Get up and move regularly when sitting.
• Share your weight between both feet when standing.
• Walk regularly, starting with shorter walks.
• Add gentle bridges and sit to stands.

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