Blog · Hip & back

Buttock Pain: What Helps

By the Calm Joints physio team · Updated November 13, 2026 · 6 min read

Illustration of a person adjusting a firm cushion under their thighs while seated at a kitchen table

Buttock pain is common and often improves with simple changes in how you sit, move and strengthen. Research shows that staying active, graded loading of the glutes and hamstrings, and education help most people more than rest alone.^[1]^[2]^[3] A short virtual visit with a registered physiotherapist can sort out whether the source is the lower back, the hip, a tendon or a nerve and give you a clear plan.^[4]

Why does my buttock hurt?

Pain in the buttock can come from several places that sit close together. The lower back can refer pain into the upper buttock. The sacroiliac joints, the gluteal muscles and tendons, the hamstring attachment at the sit bone, and the sciatic nerve as it passes through the deep gluteal space are all common sources.

Prolonged sitting, a sudden increase in walking or running, a fall, or arthritis in the hip or spine can all set it off. In many cases the pain stays local. When it travels down the back of the thigh, people often call it sciatica, even when the irritation is in the buttock rather than the spine. See sciatica: what helps for more.

Is it coming from my back, hip or the buttock itself?

Lower-back irritation often feels worse with bending or sitting and may travel past the knee with tingling or numbness. Hip-joint problems more often produce groin or front-of-thigh pain, but studies show that a substantial number of people with hip arthritis also feel it in the buttock.

Deep buttock pain that flares with sitting longer than 20 to 30 minutes, driving, or rising from a chair is frequently linked to the deep gluteal space or the proximal hamstring tendon.^[5] An assessment that looks at the spine, the hip and the local tissues is the reliable way to sort them out. Imaging is not usually the first step for straightforward buttock pain without red flags.

What the research says

NICE guidance on low back pain and sciatica recommends advice to stay active, self-management information, and consideration of exercise programmes (with manual therapy only as part of a package that includes exercise). Rest alone is not the preferred path.^[1]
A 2021 systematic review of interventions for proximal hamstring tendinopathy (the sit-bone tendon problem that produces deep buttock pain with sitting and activity) found insufficient evidence to recommend one treatment over another and suggested starting with approaches that have worked for other tendon problems, primarily progressive loading.^[2]
A 2023 review of conservative care for the same condition supported programmes that combine tendon-specific loading at longer muscle lengths with lumbopelvic stabilisation. Evidence quality remains limited, so expectations should be modest and progress gradual.^[3]
A network meta-analysis of telerehabilitation for chronic musculoskeletal pain shows that videoconferencing-based rehabilitation and structured self-managed programmes reduce pain and disability compared with usual care or minimal intervention.^[4]

Try this today

These are gentle starting points. Stop if pain travels farther down the leg, numbness increases, or you feel unsteady.

1. Change how you sit

Use a firm cushion or a rolled towel under the thighs so the sit bones are not pressed hard against the chair. Stand or walk for two to three minutes every 30 minutes. Avoid sitting on a wallet.

2. Glute bridge

Lie on your back with knees bent and feet flat. Gently squeeze the buttocks and lift the hips until the body forms a straight line from shoulders to knees. Hold two to three seconds, lower slowly. Aim for 8 to 10 repetitions. Stop if the sit bone or back of the thigh flares sharply.

3. Easy figure-four

Lie on your back, cross the ankle of the sore side over the opposite knee. Gently draw the supporting thigh toward your chest until you feel a mild stretch deep in the buttock. Hold 15 to 20 seconds, breathing normally. Repeat two or three times. Do not force the stretch or push into shooting pain.

4. Short, frequent walks

Ten minutes of comfortable walking two or three times a day is usually better than one long effort. Shorten the distance if symptoms travel farther down the leg.

Physio tip: If one position keeps flaring the pain, note it and tell your physiotherapist. Small changes to seat height, cushioning and break timing often matter more than any single exercise.

When to see a physio

Book a virtual visit if the pain has lasted more than a couple of weeks, keeps returning with sitting or activity, or is limiting your ability to walk, sleep or work. A registered physiotherapist can watch how you move, test the likely structures, and build a progressive plan you can do at home.

Calm Joints visits are virtual, with registered physiotherapists, for people across Canada. Book a virtual visit at calmjoints.org. Many extended health plans in Canada cover physiotherapy, including virtual visits. For related reading, see hip pain on the outside and lower back pain from sitting.

Seek same-day medical care, and do not wait for a routine physio slot, if you have:

Loss of bowel or bladder control, or numbness in the saddle area.
Progressive leg weakness or difficulty walking.
Severe pain after a fall, especially if you are older or have osteoporosis.
Fever, unexplained weight loss, or pain that wakes you at night and does not ease with position changes.
A history of cancer, infection, or recent spinal injection or surgery with new neurological symptoms.

In an emergency, call 911.

Want a plan for your buttock pain?

Book a virtual visit with a registered Calm Joints physiotherapist. We’ll look at your back, hip and the local tissues and set a short plan you can do at home.

Book a visit

Frequently asked questions

Why does my buttock hurt when I sit?

Sitting compresses the sit-bone area and the deep gluteal muscles. Tendon irritation and nerve sensitivity in that region are common reasons the pain flares with prolonged sitting or driving. ^[2]^[3]

Is buttock pain the same as sciatica?

Not always. Sciatica usually means pain that travels from the lower back or buttock down the leg because a nerve is irritated. The irritation can start in the spine or farther out in the deep gluteal space. The pattern and an exam help tell them apart. ^[1]^[5]

Can walking help buttock pain?

Yes, for most people. Short, frequent walks keep the tissues moving without the sustained compression of sitting. Increase distance only when symptoms stay the same or improve. ^[1]

How long does buttock pain usually last?

Many cases ease over several weeks with activity modification and graded strengthening. Tendon-related pain can take longer and responds best to progressive loading rather than complete rest. ^[2]^[3]

Do I need a scan?

Not usually at the start if there are no red flags. Assessment of movement, strength and symptom behaviour guides the first steps. Imaging is considered if symptoms persist or neurological signs appear. ^[1]

Is virtual physiotherapy useful for this?

Research on telerehabilitation for musculoskeletal pain shows that video-based and structured self-managed programmes can reduce pain and improve function. A virtual visit lets a physiotherapist watch your movement and coach the right exercises in real time. ^[4]

Sources

Keep reading

This article is for education. It is not personal medical advice, a diagnosis, or a treatment plan for you. A physiotherapist or physician who can assess you is the right person to diagnose joint pain. In an emergency, call 911.