Living with injured glutes and hips is a very aggravating way to go through life. Having sharp and deep buttock pain with every step you take is inhumane and needs to be corrected. I suffered from deep buttock pain for quite some time and the correction is not nearly as demanding as you may think. To my surprise, it didn’t take multiple visits to the chiropractor or physical therapy office. The process was much more logical and coherent once I did my own research and learned the science behind how our glute and hip muscles operate. The two major muscles that have the biggest influence on deep buttock pain in my experience are the Gluteus Medius and the Piriformis muscles. In this article I will teach you how to master these muscles and live pain free!
Deep Buttock Pain – Gluteus Medius:
The Gluteus Medius (see visual) lies in the upper buttock region of the body above the Gluteus Maximus muscle. The Gluteus Medius functions in isolation as a hip abductor. Hip abduction is the act of lifting the leg away from the body. Gluteus Medius also has secondary functions in stabilizing the pelvis and lifting objects.
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Gluteus Medius pain can feel sharp and aching when injured. Check out the red pain patterns in the visual to the right. Notice how the pain patterns move into the lower back. Tight Gluteus Medius muscles are not only the potential reason for your deep buttock pain but also lower back issues.
The first step to Gluteus Medius pain relief is deep tissue massage. We want to smash the Gluteus Medius tissue to break up all of the knots, trigger points, and tension that are causing pain.
The next steps are stretching and strengthening. These 2 steps will help loosen tight muscle fibers and prevent future potential injury to the muscle. However, it’s difficult to get to these steps without deep tissue massage.
Deep Buttock Pain – Piriformis:
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The other muscle that can play a major role in deep buttock pain is the Piriformis Muscle. The Piriformis is a muscle located deep in the glute muscle group. It connects from the tailbone the to top of the femur, and lies underneath the large Gluteus Maximus muscle (see image). The main function behind the Piriformis is its function of powerful external hip rotation.
Deep buttock pain or Pain at top of buttock crack is typically caused by excessive inactivity. Being immobile and sitting all day allows the Piriformis to tighten up and cause deep buttock pain. In order to combat and relieve injury to this area you must loosen up said area.
Unlike the Gluteus Medius muscle, the Piriformis is very difficult to stretch. Considering its function and location, deep tissue massage is the best alternative to freeing the Piriformis of tension and tightness.
Deep Buttock Pain – Deep Tissue Massage:
Deep buttock pain will remain as long as you do not tend to the painful areas. The best way to break down tight muscle fibers is through deep tissue massage.
Effective deep tissue massage and stretching can reduce Gluteus Medius and Piriformis muscle pain at home. A skilled physical therapist or massage therapist can do deep tissue release on the Piriformis/Gluteus Medius muscle, or you can perform it yourself at home with a targeted massage tool. The QL Claw’s massaging end was created to resemble a massage therapist’s elbow, making it ideal for releasing Piriformis/Gluteus Medius trigger points.
QL Claw
How To Relieve Deep Buttock Pain:
For a visual step by step tutorial, check out this video on how to alleviate deep buttock pain through Gluteus Medius release and stretch:
And here is another video on how to do the same release and stretch combination on the Piriformis muscle:
Sources/Influences:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
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