A deep ache in your buttock can make it hard to settle, whichever position you choose. Sometimes it feels like it spreads towards the back of your thigh. The muscles in your bottom are some of the biggest in your body, and they can carry a lot of the day’s load into the night.

Why your buttock might ache at night

Your bottom muscles work hard when you walk, climb stairs and stand. If you sit for long spells, they’re also pressed on for hours. By the evening, they may feel tired and achy.

Pain felt in the buttock doesn’t always start there. The lower back can send aches into the buttock too. That’s why this area can be sensitive to how your back is positioned at night.

Positions that may help

• On your back: a pillow under your knees can ease tension through your lower back and buttocks.
• On your side: a pillow between your knees keeps your pelvis level and stops your top leg pulling on the buttock.
• On your front: this can sometimes ease buttock pressure, with a flat pillow under your tummy to support your lower back.

Curling up tight

Lying curled up with your knees pulled high towards your chest stretches the buttock muscles. If your bottom aches, a slightly straighter position, with your knees less bent, may feel more comfortable.

Sitting during the day

Long spells sitting can leave the buttocks feeling achy by bedtime. Standing up regularly during the day, and changing position, may help them feel easier at night.

Something to try this week

If you sleep curled up, try straightening your legs a little and placing a pillow between your knees.

What to take away

• Use a pillow under or between your knees.
• Avoid curling up tightly with your knees high.
• Break up long spells of sitting during the day.
• Notice whether your lower back and buttock ache together.

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