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Hip and Butt Pain From Sitting - Please Share RemediesPosted By HisJewel (New York) on 05/16/2021
Does anyone know a cure for hip and butt pain from sitting too long? I suffer from pain down the back of my hips and thighs. I did some research and could only find Tailbone. Tailbone pain is pain in and around the small triangular bone at the base of the back. Originally, I did have pain at the lower back, and it was only relieved when I sat down. However, from what I read about tailbone pain, I don't think this pain is from that. It may be from poor circulation. I do sit down a lot and do very little exercise. I am going out more now and hope to start traveling again.
I have tried to take different pain relievers because the pain gets worse if I slump as in falling asleep in a chair. Painkillers do Not seem to lighten the pain or this pain is worse than I think. I have applied Castor oil and that is not working either. The lines are finally shortening outside of the hospital near me, but I really do Not want to go to the doctor. If someone has fought with this kind of pain and won, please give me a suggestion.
Thank you
HisJewel
Replied by Mama (TN) on 05/18/2021
I have a few ideas for your pain.
You say that you do not get much exercise and that you are working on that. Great!
When one is pretty sedentary, the muscles can actually shorten. They can become tight. They can pinch nerves.
I would encourage developing a gentle stretching routine that can even be done while watching tv.
Here is one that I have been doing since someone posted about it here at EC.
On your back, with leg straight, lift it up to be perpendicular to the floor/bed. Gently stretch foot so that it becomes parallel to the floor. Repeat with other leg. I hold the stretch for maybe 30 seconds each leg and repeat. Don't force a stretch. If you cannot get leg perpendicular to the floor or foot parallel to the floor, work towards that until you can. It could take several weeks or more, I am guessing, depending on how your muscles are doing.
The cat-cow stretch is also one I have used. One all fours, back flat, with hands aligned under shoulders and knees aligned under hips, gently arch your back as a cat would. Then gentle lower your back. Repeat 5 times. Always gentle and slow.
These stretches can be done a couple of times a day. After an epsom salt bath or hot shower, your muscles will be warmed up and it will be easier. I don't like to do them first thing in the morning as it seems a shock to the muscles.
Sitting cross-legged on the floor also really helps me with low back pain. It makes it so that your spine is aligned over your pelvis. And it stretches thigh and glute muscles. If you cannot sit cross legged, try sitting so that one leg is crossed and one is stretched out and alternate. I don't know how long to suggest you do this. I sit like that for 15 minutes or so at a time. But at first you may only sit that way for 30 seconds.
Cayenne may help if it is circulation. And it may help the pain whatever the cause. I have a friend that takes cayenne for all sorts of pain. She uses the capsules and takes a couple twice a day. If you can tolerate it straight, add 1/4-1/2 teaspoon to grape juice and drink with a straw.
I have found that Now brand Quercetin/Bromelain is great for pain and inflammation.
Finally, Dr. Christopher's Complete Tissue and Bone Ointment is a new favorite. Massage into pained areas as often as desired, but especially morning and night.
I hope something will help you!
Love,
~Mama to Many~
Replied by Michael (New Zealand) on 05/19/2021
Big subject you raise there but it affects lots of people these days and our sedentary lifestyle tends to exacerbate it somewhat I.e. sitting on our bums too much!! Best get out there and hustle!
If the pain in the butt is also travelling further down the leg anywhere from the thigh to the feet, then it is probably the sciatic nerve that is telling you that it is being constricted somewhat (by your sitting).
On the other hand, if pain is confined to the posterior, than it might be one or both of the sacroiliac joints. Sometimes these joints (which are meant to move just a little bit) either move too loosely or become too tight. Bummer!
There are many u tube videos on line that could help you with exercises tailored specifically to work on these issues.
I see Mamma to Many has given you a couple of exercises to do and I would like to suggest one other if I may be so bold. On all fours on the floor and back horizontal, "walk" your way from one end of your longest room to the other and then reverse backwards and repeat a few times two or three times per day. That should loosen up the constrictions.
Another suggestion would be the "MacKenzie (or McKenzie) ROLL" invented by a Kiwi physio no less, so it must be a cheeky, little cracker! This little beauty gets strapped to your work chair and fits into the small of the back for extra support to the lumbar region.
At night time, a similar-shaped piece of foam strapped to your torso (or a thinly rolled up towel on the bed) might give some relief.
My favorite three substances to rub in the associated muscles would be (one at a time):-
Bronson's Soothe Cream, Castor Oil, and one I have not yet tried called Gultheria Oil, which I think is a type of Wintergreen Essential Oil.
Look up the "Alexander Technique". One of their Gurus could help you with correcting your posture. These people - that is all they do - stare at your body and tell you what you are doing wrong. They have x-ray vision and can see your bones /skeleton and put a name to the mischief, put you through the hoops and train you to "carry" yourself properly. Back in the day we would be told to put a book (remember them) on our head and walk about. Life was simpler then!
Cheers from Down Under
Replied by HisJewel (New York) on 05/20/2021
Thank You, Mama to Many,Michael from New Zealand, and Everyone.
You have given me new hope and encouragement to get back into the wrestling ring. This is what our EC family does. I skipped checking the answers a couple of days thinking no one here has mastered this. I had prayed that the Lord would clue me in so I could help someone else. I thank God that you have helped us all.
My longer sitting actually started in 2019 during my mother's hospital and in house stay while visiting loved ones. It sounds deep but it seems my mother lived because of me, she knew she gave me a reason for life. Also, it seemed she would not think of living without me. I was her nurse in New York. When she got sick down south, I knew I had to go there. I always stayed night and day with her in hospitals. My mother recovered but was not yet strong enough to travel. On one of my limited trips to take care of our business, she went to be with the Lord. When I returned to the room we shared in the south, within me I could hear her say, I am so happy. It was a comfort, but obviously, my body system had a struggle.
There I was at 67 years of age and I had begun to have heavy bleeding from November 2019 to February 2020. Back in New York, I went to the doctor before the clinic stopped taking patients. interestingly after doctor's visit the bleeding stopped even with no medication. However, after the bleeding stopped, I had to deal with serious back pain. And now I am dealing with this hip and butt pain, but I can walk with this. The back pain was hindering my walking.
If I do well I will let you know, thanks again.
HisJewel
