Gluteus maximus pain can start from a number of activities or injuries, but the most common are chronic positions your body must maintain...usually for work! The 'glutes' extend the legs primarily as their full time work, but they are forced to do overtime to support and stabilize our core sitting for long periods of time while we type away at the computer, or drive for extended periods.
Piriformis syndrome acts like gluteus maximus pain, but that muscle actually lies under the biggest of the gluteal muscles, in your rump.
This stretch is a good one to do on your bathroom sink, if you are flexible enough. The key is to get your lower leg perpendicular to your body, and then bring your upright torso low enough to feel the stretch through the glute, and possibly down the side of the leg. You can see how Shawna is bending the supporting leg in the side view, to increase the stretch in the leg on the table. As we have learned, the muscle fibers in our bodies contract for about 45-60 seconds, when you move into a stretch, to keep you from stretching into a tear. This means that we hold our stretches for 2 full minutes. This allows the stretch to open up the tissue that may be adhered from chronic postures or overuse...we personally feel a big difference in our range of motion and pressure in the related areas, when we take the time to do it. This allows enough time for the 'sensors' in your muscles to trust that you aren't going to stretch all the way to a tear. As the fibers finally let go, we typically feel the stretch 'creep' into a different part of the muscle. This usually happens around 45-60 seconds, as the fibers that were contracting open up.
If you are feeling pain in your 'cheek area', using these stretches to alleviate pressure in your upper legs and back can help... Right-Click here to download the GTS Massage Stretches for Low Back PDF file. (or just click to view in another window.)
Stretches frequently help with pain in the glutes, which connects to the muscle/tendon running down the side of your leg, the IT Band. The one which is the easiest to explain and do is the 'Figure 4 Stretch'. I lie on my back, put one ankle on the other knee, and pull my leg toward my chest. This stretch should be felt in the side of the leg, and up through the glute, possibly into the low back. Remember to always stretch to comfort...use your perceived pain as a guide, if it hurts, as a rule of thumb, back off.
Many times gluteus maximus pain, if low in the cheek, is linked to tight hamstrings as well, so stretching those hammies is a great idea.
If you are sitting a lot at work, not able to sleep or lie on your back, because your low back hurts, these are all indications that you need to loosen up your low back and upper leg muscles with massage and stretching.
-Identify What Factors are Making Your Pain WORSE.
-Learn Precise Stretches that Get to the Source of Your Pain.
-Create Solid Support for Your Back Using Our Simple Methods.
Testimonials from those who have used this natural solution for chronic lower back pain:
"I can't believe I've been making my back pain worse for years, without knowing it! Thank you for sharing the information in the BodyPain Matrix(TM) Program! I now can completely manage my back pain with my stretches and I've stopped sitting in 'bad' ways.I am so glad I finally have an answer after suffering with my low back pain for over 5 years." -Sheryl B.
"I've been dependent on my chiropractor and massage therapist for years. It all helped, but I feel like someone finally showed me what to do, so that I now know how to help myself. I also found out what I was doing every day to make my lower back pain worse! Thank you for sharing these tools with me." Beth F.