Gluteus Maximus Pain Causes and Pain Exercises

What Is Gluteus Maximus?

Gluteus Maximus is the most prominent and outermost layer of the gluteal muscles facilitating movement of the lower body.

The gluteal muscles are the muscles in our buttocks which enable us to sit, stand, walk, run and do other activities that involve moving around. Moreover, these muscles will allow us to maintain balance in the pelvis and hip joints. The gluteus muscles are further subdivided into- Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.

The function of the Gluteus Maximus-

The gluteus maximus is the muscle that enables you to make forward movements and undertake movements such as climbing or squatting. It is thus this muscle that defines the shape of your buttocks.

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Causes of Pain in Gluteus Maximus

Gluteus is widely known as buttocks. Pain in the Gluteus or other words butt is usually caused due to injuries or diseases. Likewise, overstretching the muscle or misusing the tissue or holding a poor posture can cause further pain and damage to the Gluteus Maximus muscle.

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Besides the above causes, Lack of adequate physical activity is yet another cause that leads to pain in the Gluteus Maximus muscle, for instance, sitting in the same position for hours. This behavior is termed by experts as ‘Gluteal Amnesia’ wherein the butt muscles remain unused and weak due to the lack of any movement and physical performance about the lower body movement. Furthermore, it causes pain in the back and hips.

Few other reasons for Gluteus Maximus pain include:

  • Skin abnormalities: these abnormalities comprise skin conditions such as furuncle, carbuncle, impetigo, decubitus ulcer, dermatomyositis, pemphigoid and others.
  • Subcutaneous tissues abnormalities: such as cellulitis, Necrotizing, Fasciitis, and sebaceous gland infection.
  • Muscle injury: such as muscle tear or muscle spasm, or pain in the hamstring, or Gluteus Maximus Syndrome, Piriformis Syndrome.
  • Nerve injury: as a result of sciatica pain, lumbar radicular pain, facet pain.
  • Pelvis bone injury: caused due to ilium or sacrum fracture or Sacroiliac Joint Dislocation.
  • Hip injury: involving hip joint arthritis, hip joint fracture, hip joint dislocation.
  • Ligament abnormalities: such as ligamental inflammation or ligamental tear.
  • Tendon abnormalities: such as tendon inflammation, tendon tear or tendon dislocation.

Exercises to Relieve Pain in the Gluteus Maximus

Irrespective of its cause, pain in the Gluteus maximus can be reduced to a great extent if regularly exercised the right way. Using the muscles cause them to rotate and stretch, thereby strengthening the gluteus muscles.

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Some of the best Exercises to relieve pain in the Gluteus maximus are-

  1. Lunges:

Lunges are a great way to exercise your complete lower body including your glutes, quads, hamstrings, hips, thigh, and calves. If performed regularly, it helps to reduce glute pain. Practicing this exercise may enable you to achieve a firm glute and strong hips. And can further enhance your balance.

How to: start by standing with your head held up and back straight and your hands by your hip, then bring one foot forward and bend it so that it is parallel to the ground. Now, lower your back knee to touch the ground ensuring that they are aligned with your back and head. Now come back to your original stance and Repeat the same with your other leg.

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  1. Romanian deadlifts:

Another exercise to be practiced to maintain and avoid pain in your glutes is the Romanian deadlifts. This exercise again works on your lower body muscles. Its straight leg position helps improve the hip movement.

How to: start with your feet apart at a hip distance while holding the barbell at shoulder distance, keep your back flat and butt stuck out amidst lifting the barbell to your waist height or shin level. Make sure to pull your glutes forward at your hip in the process and stand straight while holding the barbell. Hold your position for at least 10 seconds and then lower the barbell on the ground. Repeat the same.

  1. Steps ups:

One of the most natural exercises is the step ups which again are good for gluteus maximus pains.

How to: you may use a step or a block or even a bench. Begin by stepping one foot on the block or step ensuring that its straight aligned with your ankle and the other leg straight on the ground. Push forward and bring the leg back next to the other, putting the other leg on to the block. Likewise, keep switching between your legs. For more significant outcome, you may also use weights.

  1. Running:

Running is a great way to strengthen the glute muscles as they are the most critical muscles required and affected by running. But the best way to avoid pain and enhance the glute would be to sprint as fast as possible so that your glute muscles get all worked up.

  1. Bridges:

This exercise requires the gluteus maximus to hold the glute when it contracts in a said position attesting to be the best way to exercise for the pain caused due to hip extension and other movements.

How to: begin by laying down with your feet flat and arms at the side with your knees held high at a 45-degree angle. Lift your hips in a manner that your knees, hip, and shoulders are aligned in a straight line with your chin placed at your chest. Hold for at least 10 seconds. Make sure you do it in a way that you feel your core getting worked out and the strain on your glutes, thighs, and back.

  1. Ankle to the knee (yoga posture):

This exercise reduces pain in the Gluteus Maximum as it facilitates the femur rotation externally. This pose also results in flexing the piriformis muscles as well.

How to: sit with your knees bent in a semi cross-legged position, place one leg over the other rather than crossing them. Stay in the position for about a minute. Repeat the same by alternating legs.

  1. Knee to chest:

Similar to the above, knee to chest exercise as well aids to relieve pain in the gluteus maximus muscles. As the name explains, it is yet another of the simple activities.

How to: begin with your back straight against a wall or lie straight on your back. And pull your knee to your chest as much as you can. Hold for at least 30 seconds and switch legs simultaneously. And keep repeating.

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