Gluteus Maximus
Does your backside hurt after sitting for a while? When you stand from a sitting position, does it take a minute to reach an upright position? Your lower back hurts, and the pain feels connected to your hip. Climbing stairs or walking uphill is torture.
This combination of symptoms points to dysfunction of the largest muscle in your body, the gluteus maximus (glute max).
Though several muscles can cause and contribute to these symptoms. The gluteus maximus is a top suspect.
These steps reduce inflammation and give immediate relief:
- Ice it - 15-20 minutes every 2-3 hours. Make sure there is a barrier, like a thin towel, between the ice pack and your skin
- Find a relief position - Lie on your stomach with a pillow under your hips. If that doesn't work, lie on your non-painful side with a firm pillow between your knees.
- Limit sitting - Sitting puts direct pressure on the gluteus maximus. Sit on a firm cushion that evenly distributes weight. Avoid soft couches and chairs that let you sink in. Stand and move every 20 minutes
- Avoid Aggravating Movements - No squats, lunges, hill walking, or stair climbing (unless necessary) until pain subsides
These steps will help NOW, but keep reading to understand what's causing your pain and how to fix it.
⚠️ Emergency symptoms - Click here for when to seek medical help.
What You Will Find In This Article:
Understanding the Gluteus Maximus
Where Is The Gluteus Maximus Muscle Located?
What Does The Glute Max Muscle Do?
Recognizing the Pain
Symptoms Of Glute Max Pain
When To See A Doctor
Causes and Triggers
What Causes Gluteus Maximus Pain?
Trigger Point Pain
Treatment and Prevention
Treating Glute Max Pain at Home
Preventing Recurrence
FAQs
Glute Max Pain FAQs
Recommendations
Tools And Products
Where Is The Gluteus Maximus Located?
The gluteus maximus is the large, thick muscle that forms the bulk of your buttocks. It sits just under the skin and covers several smaller hip muscles beneath it.
Where it attaches:
The muscle originates (starts) from three areas:
- The back edge of your hip bone (posterior ilium)
- Your sacrum (the triangular bone at the base of your spine)
- Your tailbone (coccyx) and the surrounding connective tissue
The muscle inserts (ends) at two points:
- Most of the muscle blends into the IT band (not shown), a thick strip of tissue running down the outside of your thigh to your knee.
A smaller portion attaches to the side of your thighbone (gluteal tuberosity)
These attachment points give the gluteus maximus the leverage to produce powerful hip movements, such as standing up, climbing stairs, and run
What Does The Gluteus Maximus Do?
- Straightens your hip / moves you forward – powers standing up, climbing stairs, and pushing off when you walk. This is the glute max primary job.
- Turns your leg outward – points your knee and toes out, like stepping out of a car.
- Takes your leg out to the side – moves your leg away from your body.
- Keeps you steady on one leg – tightens every time you step or balance so your hips don't drop.
The gluteus maximus is your lower body's powerhouse. It lifts and moves your leg behind you and provides the power to lift you from a sitting position. The size and power of the muscle are what give you the power to climb, run, and rise from sitting.
A weak or painful gluteus maximus makes simple activities exhausting. Standing up requires more effort. Stairs become a challenge. Walking uphill feels impossible. Your body compensates by overworking your lower back and hamstrings, which often leads to additional pain in those areas.
When your glute max works properly, these movements feel effortless and natural.
The glute max works every time you:
- Stand up from a chair
- Climb stairs or walk uphill or up an incline
- Get out of a car (pushing yourself up and out)
- Rise from kneeling or getting up off the floor
- Walk or run at any speed (it works with each step to push you forward)
- Squat down to pick something up, then stand back up
- Step up onto a curb
- Get into a vehicle
- Push a heavy object like a shopping cart or lawnmower
- Stand on one leg (it stabilizes your pelvis)
What Does Glute Max Pain Feel Like?
Gluteus maximus pain creates a deep, persistent ache in your buttock and low back that interferes with nearly everything you do. Sitting becomes uncomfortable after just a few minutes. Standing up requires effort and often triggers a sharp pain. The pain covers a wide area and it is hard to pinpoint precisely because the muscle is so large.
Where You Feel the Pain:
- Deep, achy pain in the fleshy part of your buttock (usually one side)
- Soreness across the lower part of your buttock where you sit
- Discomfort at the base of your spine and tailbone area
- Pain near the hip joint
- Aching down the back of your thigh (typically not below the knee)
- Tenderness where your buttock meets your thigh
- Pain that spreads across the top of your hip bone
How It Affects Movement:
- Standing up from a chair requires pushing with your arms
- Walking becomes slow and deliberate to minimize pain
- Climbing stairs becomes slow and painful. You tend to take one step at a time
- Walking uphill or on an incline significantly increases discomfort
- Getting out of a car is awkward; you have to shift your weight carefully
- Bending forward to pick something up, then straightening back up hurts
- You walk with a shorter stride on the painful side to avoid full hip extension
- Running or jogging is impossible or extremely painful
- Kneeling down and getting back up becomes a careful, deliberate process
How It Affects Your Sleep
Sleep can be challenging with gluteus maximus pain, especially when rolling over or lying on the affected side. Straightening your legs can also cause twinges of pain and muscle aching.
Best Position: On your stomach
Place a pillow under your hips. This position takes all pressure off the gluteus maximus and allows the muscle to rest in a shortened, relaxed position. Many people find immediate relief in this position.
Second-best position: On your non-painful side
Place a long knee pillow between your legs to support your top leg completely from the knee to the ankle. This prevents your pelvis from falling forward and stretching the gluteus maximus on your bottom side.
Worst: Sitting position
Some people try to sleep semi-reclined in a chair. This position maintains constant pressure on the gluteus maximus, hindering healing.
The key: Finding a position that removes direct pressure from the muscle while keeping it in a relaxed, shortened position.
When Should I See A Doctor For Gluteus Maximus Pain?
Most glute max pain improves with self-care, but certain symptoms require medical evaluation. Here's when to seek help:
- Loss of bowel or bladder control
- Numbness in the buttock(s), groin, inner thighs, or genital area
- Pain following significant trauma (fall, accident) with inability to walk
- Severe pain with fever or chills
Seek Medical Evaluation Within 24 Hours:
- New onset of severe pain that prevents standing or walking
- Numbness or tingling that is constant, spreading, or worsening.
- Any numbness in the groin, inner thigh, or genital area
- Pain following significant trauma (car accident, direct hit to the muscle, high-impact fall)
- Severe pain that doesn't improve with rest or position changes
Schedule Medical Consultation (Within 1-2 Weeks):
- Pain that's progressively worsening despite treatment
- No improvement after 2-3 weeks of consistent appropriate self-care
- Pain that awakens you from sleep or is worse at night
- Age over 50 with new onset symptoms
- History of cancer with new buttock or low back pain
- History of osteoporosis or prolonged corticosteroid use
- Pain in both legs simultaneously
- Difficulty controlling your leg during walking (foot drop, buckling)
- Recurrent episodes are becoming more frequent or severe
What Causes Glute Max Pain?
To fix a problem, you must understand the events that caused it. When did the pain start? What were you doing? Did it hit suddenly, after a fall or a hard exercise session? Is it pain that increased gradually, over weeks or months? Do you feel knots in the muscle that hurt when pressure is applied? Identifying the when, where, how, and why will help you choose the right treatment plan.
Sudden Onset Pain Causes
Sudden onset gluteus maximus pain happens quickly, within 48 hours of a specific incident or activity. The pain often starts as mild stiffness and intensifies to severe discomfort.
Common Triggers:
- Direct Impact - Falling directly onto your buttock, getting hit during contact sports, or being in a car accident
- Overexertion - Starting a new exercise program too aggressively (CrossFit, HIIT, running), doing hundreds of squats or lunges without proper conditioning, spending hours doing yard work after being sedentary
- Sudden Powerful Movement - Jumping and landing awkwardly, catching yourself from falling by forcefully extending your hip
- Lifting Injuries - Deadlifts with poor form, moving furniture, lifting children or heavy objects repeatedly
Ongoing Pain Causes
Ongoing glute max pain develops gradually over weeks to months and is characterized by persistent, recurring symptoms that may come and go but never fully resolve. This pattern indicates ongoing muscle dysfunction.
Common Triggers:
- Prolonged Sitting - The single biggest cause of gluteus maximus dysfunction. Sitting keeps the muscle in a lengthened, inactive position for hours. When you finally stand, the weakened muscle can't handle normal demands. Office workers, drivers, students, and anyone spending 6+ hours daily seated are especially vulnerable.
- Muscle Weakness and Imbalances - When your glutes are weak, other muscles (hamstrings, lower back) take on the workload. This creates an unhealthy movement pattern where your gluteus maximus never fully does its job, staying in a chronically weakened, painful state. This is extremely common in people who sit for work.
- The "Weekend Warrior" Pattern - Sitting all week, then overdoing physical activity on weekends, is a classic setup for chronic glute pain.
- Repetitive Activities - Frequent stair climbing (especially for people who live in multi-story homes or walk-ups), regular uphill walking or running, or jobs requiring repeated standing from squatting positions, gradually overwork the muscle. Without adequate recovery, the constant demand leads to persistent strain..
- Overcompensation Patterns - One leg slightly longer than the other, flat feet, knee problems, or pelvic misalignment create uneven stress on your glutes. Over time, this constant imbalance leads to one side becoming chronically overworked and painful.
- Previous Injuries - An old hip, lower back, knee, or ankle injury can permanently alter how you move. These modified movement patterns chronically overwork your gluteus maximus, even years after the original injury healed.
- Age-Related Muscle Loss - After age 50, muscle mass naturally declines (sarcopenia). The gluteus maximus is particularly vulnerable because sitting accelerates the loss. Weaker glutes strain more easily during normal activities that used to be effortless.
Daily Habits That Trigger Pain
Movements and actions you do every day without a second thought can lead to problems with the gluteus maximus. Becoming aware of these movements and patterns helps you make simple changes to reduce symptoms.
Common Triggers:
- Sitting in soft furniture - Couches, recliners, and soft car seats let you sink in, keeping your gluteus maximus in a stretched, compressed position for hours
- Sleeping on a too-soft mattress - Your buttock sinks in, maintaining pressure on the muscle all night
- Tucking one leg under while sitting - This position stretches one gluteus maximus while exerting pressure on the other
- Driving long distances - The combination of prolonged sitting and using your right leg for the gas pedal creates an asymmetric position
- Standing with locked knees - Locking your knees shifts the work of standing from your glutes to your hamstrings and low back
- Wearing high heels regularly - Heels shift your center of gravity forward, requiring the gluteus maximus to work constantly to keep you upright and prevent falling forward
- Multi-story living - Climbing stairs multiple times daily in split-level homes, walk-up apartments, or office buildings
- Frequent standing from low surfaces - Playing with children on the floor, low vehicle seats that require extra effort to get in and out
- Gardening and yard work - Repeated squatting down to weed or plant, then pushing yourself back up to standing
- Childcare or eldercare - Lifting toddlers from cribs or car seats, helping someone up from bed or a chair, several times a day
The pattern to notice: Activities involving repeated standing from sitting, frequent stair climbing, or sudden physical demands after prolonged inactivity all stress the gluteus maximus. The muscle becomes weak from sitting, then gets overwhelmed when you ask it to work. Small changes in how you approach these activities, along with gradual strength building, can make a world of difference.
Sports That Stress the Gluteus Maximus
Athletes are especially vulnerable to gluteus maximus problems due to explosive movements, heavy loading, and high training volumes.
High-Risk Sports:
- Running and sprinting - Every step requires the gluteus maximus to tighten to push off. Sprinters generate an enormous force with each stride. Hill running and trail running with steep inclines place extreme demands on the muscles. Increasing mileage or intensity too quickly overwhelms recovery capacity.
- Powerlifting and weightlifting - Heavy squats, deadlifts, cleans, and snatches all require maximal gluteus maximus activation. High training volume without adequate recovery leads to chronic overload and trigger points.
- CrossFit and HIIT: high-rep squats, wall balls, box jumps, and thrusters, combined with all-out glute max effort with minimal rest between sessions can lead to pain and trigger points The "constantly varied" training often means the glutes never get recovery time.
- Track and field - Sprinting events, hurdles, long jump, triple jump, and high jump all require explosive hip extension. The repeated powerful contractions during training accumulate stress in the muscle.
- Basketball - Constant jumping, explosive first steps, and sprinting up and down the court. Players may jump 40-50+ times per game, each jump and landing requiring glute control.
- Soccer and football - Sprinting, cutting, jumping, and kicking all demand powerful hip extension. The stop-and-go nature means the muscle is always working with little reset time.
- Skiing and Snowboarding - Maintaining flexed hip position while descending, combined with powerful extension movements, creates constant demand.
- Rowing - The drive phase requires explosive hip extension, repeated 20-30+ times per minute for extended periods. High training volume without adequate recovery is common in competitive rowing.
- Cycling - Prolonged sitting combined with powerful hip extension creates a perfect storm for gluteus maximus dysfunction. The constant pressure on the muscle while seated compounds the problem. Hill climbing and standing climbs, which rely on the glutes for primary power, can overwork the glutes. Track cyclists and mountain bikers face extreme demands during sprints and climbs.
- Rock climbing - Pushing up with legs on difficult routes requires powerful hip extension, often from awkward positions. Repeated attempts on challenging routes lead to fatigue.
The common thread: Explosive hip extension, heavy loading, high repetition, or inadequate recovery between training sessions. The gluteus maximus is your body's primary power generator. When you demand maximum power repeatedly without rest, it breaks down.
Why Do Trigger Points in Your Gluteus Maximus Cause Thigh Pain?
Trigger points are tight, irritated spots in the muscle that can cause pain locally or in other areas. Pressing on it is painful, and you may feel pain in other areas of your body.
The gluteus maximus can develop trigger points throughout its large surface area, each referring pain in slightly different patterns.
The gluteus maximus typically develops trigger points in several areas:
- Upper trigger points - Refer pain to the sacrum and low back
- Central trigger points - Refer pain across the buttock and into the tailbone area
- Lower trigger points - Refer pain to the lower buttock area and down the back of the thigh
What makes gluteus maximus trigger points problematic is the muscle's constant use. Unlike other muscles, you can rest; your gluteus maximus works with every step, every time you stand, every time you climb stairs. This constant low-level work prevents trigger points from releasing naturally without intervention.
Why Referred Pain Happens
When trigger points form in a muscle, they create localized areas of tightened tissue that remain even when the rest of the muscle relaxes. This constant stress irritates nearby nerve pathways, sending pain signals that your brain interprets as coming from areas distant from the actual trigger point.
The gluteus maximus trigger points refer pain in predictable patterns, primarily to the low back, sacrum, tailbone, and buttock. This consistency helps with diagnosis; if pressing on tender spots in your buttock reproduces your pain pattern, you've likely found active trigger points.
Satellite Trigger Points
When your gluteus maximus has active trigger points, surrounding muscles often develop their own trigger points from the additional work they do. Your body tries to spare the painful muscle, overworking nearby structures. These "satellite" trigger points can persist even after you've treated the original gluteus maximus trigger points.
If you've addressed your gluteus maximus pain but still have lingering symptoms, check for active trigger points in these muscles:
Do You Have Trigger Points?
- ☐ Pain in low back/buttock when pressing on spots in your buttock
- ☐ "Golf ball or marble" sensation - hard knots in muscle
- ☐ Pain extends into your tailbone or sacrum area
- ☐ Standing from sitting triggers immediate pain
- ☐ Stretching provides no relief or makes pain worse
- ☐ Cannot sit longer than 15-20 minutes without pain
- ☐ Pain follows a predictable pattern across buttock and lower back
How To Treat Gluteus Maximus Pain
Your approach depends on how long you've had the pain. Here's what works for each stage.
Sudden Pain (0-2 Weeks)
Goal: Reduce inflammation and calm muscle spasm
- Ice It - Apply ice for 15-20 minutes every 2-3 hours during the first 2-3 days. Never put ice directly on the skin; have a barrier, like a thin towel, in place to protect from ice burn. (Ice pack recommendation)
Modify Your Activities
- Limit stair climbing - use elevators or go up one step at a time if you must use stairs
- Avoid low chairs and couches - sit on higher surfaces that require less hip extension to stand up
- Use your arms to push yourself up from sitting - reduce the demand on your glutes temporarily
- Avoid hills, running, heavy squats, and lunges
- No prolonged standing on hard surfaces (use a standing mat if possible)
- Don't sit for more than 20 minutes at a time without standing
Easy Movements
- Find Relief Positions - Lie on your stomach with a pillow under your hips to take tension off the muscle.
- Take short 5-10 minute walks on flat surfaces every few hours to prevent stiffness. Walk slowly and avoid inclines.
- Shift your weight when standing to avoid keeping the muscle in a continuously tightened state.
- Don't stretch aggressively during this phase; it can worsen inflammation and increase your pain.
Once the swelling has decreased and the pain has eased, proceed to the steps below.
Start here if your pain has been ongoing for 2 or more weeks
For Ongoing Pain
Goal: Increase flexibility, rebuild strength and address underlying causes
- Heat It: Apply heat for 15-20 minutes before stretching or exercising. Use a heating pad, warm bath, or heat wrap. For chronic pain, heat works better than ice. (Heating pad recommendation)
- Easy, gentle stretches 2-3 times throughout the day. Move slowly and never force the stretch; you should feel a mild pull, not pain. Always stretch after applying heat or after a short walk to warm up.
- Strengthen Your Glutes Gradually - Weak glutes are what keep the pain coming back, so rebuilding strength is essential. Start light, progress slowly, and back off if pain increases. Stronger glutes handle daily demands without breaking down.
- Strengthen Your Core - Weak abdominal and low back muscles force your glutes to overwork.
- Address what's driving it. Sitting habits, worn footwear, and long stretches without movement all feed the problem. Small daily changes matter as much as the stretching and strengthening.
If movement is still stiff and the pain is not decreasing, it is time to check for trigger points.
For Trigger Point Pain
Goal: Release the tight knots in the muscle
- Massage Balls - Sit on a tennis ball or lacrosse ball positioned on the tender spot in your buttock. Start sitting on a soft surface (bed or couch) until you build tolerance, then progress to firmer surfaces. Let your body weight provide the pressure. Hold for 10-30 seconds, as your tolerance allows, while breathing deeply. The pain should ease during this time. Repeat 2-3 times. Do this 1-2 times daily.
- Theracane - lets you apply pressure without awkward positioning. Position the tool on the tender spot and gently push in. Hold 10-30 seconds, rest, repeat 2-3 times. This tool is excellent for all areas of the body. Recommended for those with mobility and balance issues.
When Will I Feel Better?
Immediate Relief (Days 1-3)
Most people notice a drop in sharp, nagging pain within the first few days of consistent self-treatment. The constant ache in your buttock typically eases first. Standing from sitting becomes less painful. These are good signs; it means inflammation is going down, but it doesn’t mean the muscle is fully healed.
Keep doing what’s working. Don’t quit early.
Reduction In Pain And Increased Mobility (Week 1-2)
You should notice improved ability to climb stairs, less pain when standing from sitting, and reduced buttock discomfort during prolonged sitting. If trigger points are present, they'll still be tender to pressure, but the referred pain to your low back and sacrum should be decreasing.
Significant Progress (Week 3-6)
In most cases, gluteus maximus pain resolves within this timeframe with consistent self-treatment. If you're not seeing steady improvement by week 4, consult a professional.
Long-Term Recovery (6-12 weeks)
Chronic or severe cases may take longer, especially if you have significant weakness or long-standing trigger points. Gradual, steady improvement is normal. Small setbacks during this period don't mean you're back to square one.
When to Worry: If pain is worsening despite treatment, or you're seeing zero improvement after 2 weeks of consistent daily treatment, see a healthcare provider.
How To Prevent Gluteus Maximus Pain From Returning
Preventing glute max pain is easier than treating it. Here's how to protect yourself:
Keep Your Glutes Strong
The single most important prevention strategy is maintaining glute strength. Weak glutes from prolonged sitting are the primary cause of recurring pain.
- Perform glute-strengthening exercises 2-3 times a week. Work both sides evenly. Don't stop when you are pain-free; keep it up. Strong glutes keep the pain away.
- Add core strengthening exercises. A strong midsection takes some of the workload off your back and supports your lower back.
Move Often and Sit Less
- Stand up and walk for 2-3 minutes every 30-45 minutes when sitting for work.
- Use a standing desk for part of your workday if possible
- Don't sit in soft furniture for extended periods
- When you do sit, use a chair height that makes standing up easier (knees at or slightly below hip level).
- Avoid crossing your legs or tucking one leg under while sitting
- Take walking breaks during long drives
- Take the stairs regularly to maintain your glute strength, but build up gradually. (Do this only after the pain is gone.)
Progress Gradually
- Increase exercise intensity slowly, no more than 10% per week
- Allow 48 hours between workouts that heavily stress your glutes (squats, deadlifts, hill running).
- Back off at the first sign of pain. Pushing through glute soreness leads to trigger points.
- Don't start a new exercise program at maximum intensity
Warm Up Properly
- Spend 5-10 minutes doing warm-up movements before exercise: leg swings, walking lunges, bodyweight squats, hip circles.
- Walk on flat ground for 5 minutes before tackling hills or stairs.
- Start stair climbing within your tolerable range
- Begin hill walking on lower inclines before progressing to steeper grades
- Save static stretching for after your workout when muscles are warm.
Use Proper Mechanics
- When standing up from a chair: scoot to the edge, lean forward slightly, and push through your heels, not your toes.
- When lifting from the ground: use your legs to stand, squeezing your glutes at the top rather than arching your back.
- On stairs: use the handrail on the first few steps if you feel weak, and engage your glutes intentionally with each step up.
Mix It Up
- Cross-train to avoid repetitive strain. If you run hills, add flat cycling or swimming to your routine. If you climb stairs daily, add yoga or Pilates for variety.
- Variety prevents overuse while maintaining overall fitness.
Address Underlying Issues
- If you have recurring problems, consider evaluation for leg length discrepancy, foot problems, or pelvic alignment issues.
- Flat feet or improper footwear can alter your gait and overload one glute.
- Previous hip, knee, or ankle injuries may create compensation patterns that chronically stress your gluteus maximus.
The Bottom Line
The best prevention is staying active and keeping your glutes strong. Prolonged sitting weakens them; regular movement and targeted strengthening protect them. Don't wait until pain returns to restart your exercises.
Frequently Asked Questions
Q: How long does it take for gluteus maximus pain to heal?
A: It depends on the cause and severity. Acute pain from overexertion typically improves within 2-3 weeks with proper rest and treatment. Chronic trigger point pain often takes 4-8 weeks of consistent stretching, strengthening, and trigger point work to resolve. If your pain stems from significant weakness (common after prolonged sitting), expect 8-12 weeks to rebuild strength and eliminate symptoms. The key is consistency; people who do their exercises 3-4 times weekly recover faster than those who skip days. If you see no improvement after 4 weeks of appropriate self-care, seek professional evaluation.
Q: How do I know if it's my gluteus maximus or my SI joint?
A: Both cause pain in the same general area, the base of your spine and upper buttock, making them easy to confuse. Gluteus maximus pain typically responds well to massage, stretching, and strengthening exercises. You can often reproduce the pain by pressing directly into the muscle tissue. SI joint pain involves the joint itself and may feel like a sharp, stabbing sensation right at the joint line (where your spine meets your pelvis). SI joint problems often require manipulation or joint-specific treatment and don't improve much with muscle work alone. Many people have both issues simultaneously since a tight glute can pull on the SI joint. If muscle-focused treatments don't help after 2-3 weeks, get evaluated for SI joint involvement.
Q: Should I continue exercising if I have glute max pain?
A: Yes, for mild to moderate pain, but cut intensity in half and avoid activities that worsen symptoms. Complete rest causes stiffness and weakness. For severe pain, rest 2-3 days before resuming. Stop if pain increases during or after exercise.
Q: Does sitting make gluteus maximus pain worse or better?
A: Sitting has a complicated relationship with gluteus maximus pain. During acute inflammation (first few days), sitting provides temporary relief because the muscle isn't working. However, prolonged sitting is terrible for your glutes in the long term; it significantly weakens them, setting you up for recurring problems. When you do sit, avoid low chairs and soft couches that make standing up difficult. Choose firm, higher seats. Don't sit for more than 30-45 minutes without standing and walking for a few minutes. The paradox is this: sitting feels better in the moment, but weakens the muscle and perpetuates the problem. Standing, walking, and gentle movement hurt more initially but promote healing and prevent recurrence.
Q: Can I still train with gluteus maximus pain?
A: Yes, but modify your activities. Avoid exercises that require explosive hip extension, such as running, jumping, heavy squats, deadlifts, lunges, and stair climbing. Instead, focus on swimming (gentle flutter kick), flat-surface cycling with low resistance, and upper-body strength training. Walking on flat ground is usually tolerable and helps maintain fitness without aggravating the muscle. As pain decreases, gradually reintroduce strengthening exercises, starting with bodyweight movements. Don't return to high-intensity activities until you can perform 15-20 bodyweight squats and walk up two flights of stairs without pain.
Product Recommendations
Below is a list of the products I recommend for hip pain. I only recommend products I use personally and have used as a therapist. You don't need every product, only the ones that you will use.
Lacrosse Massage Balls - This set of massage balls is the right size and density for glute max treatment. I keep one in my nightstand, living room, and truck for quick treatments on various muscles.
Theracane - This is a tool I think should be in every household. You can comfortably reach all areas of the body that need trigger point treatment. Highly recommended for people who have balance and mobility issues. You can use the cane to apply pressure to the muscles while standing or sitting. Detailed pamphlet included.
Lumbar Support - Whether you are sitting at a desk, dealing with long commutes, or chilling in a recliner watching movies, you will be surprised by how extra support can help reduce pain. I like this brand for its firmness; it supports and does not collapse.
Warm/Cold Gel Packs - This is the brand I used in my practice and still use personally; it is large enough to cover the hips. I recommend getting the 2-pack; use one for cold treatments and the second for warm treatments.
Heating Pad - Heat with added weight. Sore muscles appreciate that combination. This pad gets warm without overheating, and its heavier weight not only feels good but also helps reduce pain.
Note: Pillows are not created equal. Bed pillows flatten quickly, which eliminates the benefit of extra support. The pillows below will provide the support you need to get a good night's rest.
Bolster Pillow - A half-moon bolster works exceptionally well if you sleep on your back. Placed under your knees, the added elevation relieves the pressure on your back and hips, reducing your pain.
Full-Length Knee Pillow - A full-body pillow is often too long to comfortably use between your legs. This pillow was specifically designed for side sleepers to support the legs and keep the spine, hips, and pelvis aligned while you sleep.
If treating your gluteus maximus doesn't resolve your symptoms, these muscles may also be involved:
Piriformis Muscle
Gluteus Medius Muscle
Gluteus Minimus Muscle
Trusted Sources for Muscle Anatomy and Pain Patterns
These are the top 6 sources I use to verify muscle function, pain referral patterns, treatment techniques, and anatomical structure. My experience as a massage therapist informs the interpretation and practical application of this information.
- Travell, J. G., & Simons, D. G. (1983). Myofascial Pain and Dysfunction: The Trigger Point Manual, Volume 1 – The Upper Extremities. Williams & Wilkins.
- Travell, J. G., & Simons, D. G. (1992). Myofascial Pain and Dysfunction: The Trigger Point Manual, Volume 2 – The Lower Extremities. Williams & Wilkins.
- Davies, C., & Davies, A. (2013). The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief (3rd ed.). New Harbinger Publications.
- Muscolino, J. E. (2016). Kinesiology: The Skeletal System and Muscle Function (3rd ed.). Mosby.
- Clay, J. H., Allen, L., & Pounds, D. (2015). Basic Clinical Massage Therapy: Integrating Anatomy and Treatment (3rd ed.). Lippincott Williams & Wilkins.
- Dalton, E. (n.d.). (2014). Myoskeletal Alignment Techniques. Freedom From Pain