Why Pain in the Lower Back, Hips and Buttocks?

Much of the back pain people feel today can be attributed to a sedentary lifestyle. While sitting in a chair for prolonged periods of time is customary today, it is an unnatural position for the body to assume. The result is often tight lower back muscles and hamstrings, weak gluteus muscles in the buttocks, and pain throughout these areas.

If you have pain in the lower back, hips and buttocks, you may be experiencing piriformis muscle syndrome. This muscle extends horizontally from the sacrum to the thigh bone deep within the buttocks. The piriformis takes part in nearly every movement of the hips and legs; if something is amiss with one of the muscles it should be working with, then the piriformis will suffer. The tightening of the piriformis can lead to sciatic, or impingement of the sciatic nerve that runs beneath it.

Weak gluteus muscles, tight hamstring and tight lower back muscles can all help to form piriformis syndrome. One issue is compensation. Gluteus muscles are largely responsible for hip rotation. When they are too weak to perform this job, the piriformis must compensate for it. Gluteus muscles are weakened by prolonged sitting. The overuse of the piriformis caused by compensation will lead to tightness and shortening of the muscle. This can cause pain in the buttocks and hips.

Tight hamstring and lower back muscles are common symptoms of sitting for too long. The hamstrings are held in a shortened position while sitting in a chair. The pumping of fresh blood to muscles depends on a cycle of contracting and relaxing; this flushes away toxins and prevents inflammation. When a muscle is still for long, it can become tight.

Lower back muscles get tight while sitting due to overuse. The muscles of the core - in the lower back, hips, abdominals and buttocks, should work together to hold the spine erect and support the weight of the upper body. Yet while sitting, most people do not engage the abdominal muscles and the glutes are entirely inactive. This strains the lower back muscles.

Tight hamstrings and lower back muscles interfere with the work of the piriformis muscle. The body always attempts to compensate for pain; tight muscles lead to a chain reaction of postural and biomechanical adjustments designed to take the burden off tight muscles. This can, unfortunately, cause the problem to spread. The piriformis muscle can become tightened and inflamed due to lower back and hamstring tightness.

Stretches

In order to alleviate pain, it will be necessary to both loosen tight muscles and condition weak ones. The identification of which muscles to exercise and which to stretch is best conducted by a physical therapist trained to diagnose imbalances. However, if this option is unavailable to you, consider these general guidelines.

Stretching the hamstrings, lower back and piriformis are generally necessary. One of the best hamstring stretches involves putting your heel up onto a table or chair, flexing the foot and bending forward until you feel your hamstring being stretched. Switch legs and repeat.

To stretch the lower back muscles, lie flat on your back with arms outstretched and legs straight. Bring one leg up and to the opposite side of the body and lower it toward the ground. With the other leg and your shoulder flat on the ground, turn you head to the side opposite your legs. You should feel a stretch in the lower back and hip. Switch sides and repeat.

A great piriformis stretch can be done by lying on your back, bending the left knee and putting the right ankle in front of the left knee. Pull the left thigh toward your chest until you feel a stretch in the hips and buttocks. Switch legs and repeat.

You may consider the use of a foam roller to loosen the piriformis muscle.

Exercises

Balancing the core muscle group and focusing on the neglected gluteus muscles are key components of an exercise program designed to remedy piriformis syndrome. A simple routine of crunches and bridge exercises may be enough to round out the core, providing support to lower back muscles. Remember to keep the core engaged while sitting, and to change positions and stretch frequently.

A series of gluteus exercises can be viewed at http://www.youtube.com/watch?v=9Y-FIzemwFs.

It is ideal to pursue an exercise program with a trained physical therapist, at least at first. This will ensure that you are practicing proper biomechanics while exercising and not exacerbating your problem.

Pain due to inactivity and muscle imbalance can be resolved by stretching and conditioning. Consider making use of a foam roller or massage therapy to accelerate loosening of muscles, and be sure you are conditioning the right ones. It will be necessary to change the bad behaviors that caused the problem in the first place, and your reward will be a pain-free core.