If your buttocks cramp up from sitting at your computer all the time, take steps to ease your pain now. Each buttock contains the gluteus maximus, which is the largest muscle in your body. Although a thick layer of fat covers and cushions your gluteus maximus muscles, they can cramp up with tension and pain when you sit on your buttocks for long periods of time. In addition, the nerve fibers that support your muscles pinch or squeeze together from the constant pressure placed on your bottom. You can ease the pain in your cramped bottom with the right information and tips.
Learn Why You Have Buttock Cramps
The muscles in your buttocks cover and protect numerous nerves, including the sciatic nerve branches. Sitting on your buttocks forces the weight of your upper body to press down in your nerves until they throb with pain. Since the sciatic nerves travel through your lower back, legs and feet, your buttock pain can extend to these body areas over time.
The blood vessels in your gluteus maximus muscles also develop problems when you sit for a long time. Instead of sending fresh oxygenated blood to your gluteus maximus muscles, the blood builds in other locations of the lower body. You essentially starve your buttocks of oxygen. When you finally stand up, the blood vessels release the built-up blood, which rushes to your gluteus maximus muscles.
One of the best ways to ease the cramps in your gluteus maximus muscles is to stretch and flex your hips.
Stretch and Flex Your Hips to Ease Your Buttock Cramps
Your hips connect directly to your buttocks through the sides and back of your body through a network of smaller muscles, tendons and ligaments. Stretching and flexing the muscles in your hips release the tension and stress in your butt muscles, which help them receive the proper blood circulation and nerve stimulation they need to function.
Here's what you do:
- Place a high-back chair directly in front of you with the seat facing away from you. You want to use the back of the chair during this exercise.
- Place your right hand on the chair, then place your left hand on your hip.
- Take in a slow breath, pull your shoulders down and suck in your belly. You want to create a strong base or core to stabilize your body.
- Lift your left leg out to the side until it's about 4-6 inches off the floor. Only lift your leg as high as you can without losing your balance or feeling discomfort.
- Flex your foot back and forth for 2 minutes, then lower the leg to the floor.
- Lift your left left again, then make small circles with your foot and ankle. You'll feel the tension ooze out of your left buttock during this step. Lower your leg and rest for 1 minutes before proceeding.
- Repeat steps 2-6 with the right leg. Remember to follow step 3 precisely to keep your balance.
After you complete the exercise, lie flat on the floor or a soft mat. Place your arms down along your sides, then raise your legs until they bend at the knees. Pull in your core muscles as you inhale slowly. Exhale as you lift your left leg. Clasp both hands around your shin and gently tug your leg toward your chest. Repeat the exercise with the right leg.
You should do both exercises every 2-3 hours during work to ease and keep away your buttock cramps.
If you need more pain relief tips or treatment, contact a pain management specialist, such as those at Potter's House Apothecary, Inc, today. The exercises above are only temporary measures to help you work without buttock pain.