Physical Therapy for Buttock Pain in NJ
Clifton Physical Therapy
What Is Buttock Pain and Why Does It Occur?
Buttock pain refers to discomfort felt in the gluteal region, which includes the muscles, tendons, nerves, and joints around the back of the hip and pelvis. Patients often describe it as a deep ache, sharp pain, or burning sensation. In some cases, the pain stays localized. In others, it spreads into the lower back, hip, or down the leg.
Many residents spend long hours sitting at work, commuting, or standing for extended periods. These positions increase pressure on the gluteal tendons and nearby joints. Over time, this can irritate sensitive structures and cause persistent pain. Common symptoms include:
Deep aching in one or both buttocks
Pain when sitting for long periods
Discomfort when standing up from a chair
Pain radiating into the hip or back of the leg
Stiffness after inactivity
Tingling or numbness in some cases
Research published in the Journal of Orthopaedic & Sports Physical Therapy (JOSPT) shows that prolonged sitting significantly increases compressive load on the gluteal tendons, which can contribute to tendon irritation and pain. This explains why many patients feel worse after desk work or driving.
What Conditions Commonly Cause Buttock Pain?
Several musculoskeletal conditions can cause pain in the buttock region. Each requires a different treatment approach, which is why proper evaluation is essential.
Gluteal Tendinopathy
Gluteal tendinopathy involves irritation or degeneration of the tendons that connect the glute muscles to the hip. It is one of the most common causes of buttock pain, especially in adults over 40.
Patients often notice:
Pain when lying on one side
Tenderness over the outer hip
Pain during walking or stair climbing
A randomized clinical trial published in The BMJ (2018) found that patients with gluteal tendinopathy who followed an exercise-based physical therapy program experienced significantly greater pain reduction at 8 and 52 weeks compared to those who received corticosteroid injections alone.
Sacroiliac (SI) Joint Dysfunction
The sacroiliac joint connects the spine to the pelvis. When this joint becomes irritated or moves improperly, it can cause deep buttock pain.
Symptoms may include:
Pain on one side of the buttock
Pain when standing for long periods
Discomfort when transitioning from sitting to standing
SI joint dysfunction is especially common in people with prolonged sitting habits, uneven weight distribution, or previous lower back injuries.
Sciatica and Nerve-Related Pain
The sciatic nerve runs from the lower spine through the buttock and down the leg. When irritated, it can cause:
Burning or sharp pain in the buttock
Pain radiating down the leg
Tingling or numbness
Muscle weakness
According to research in Spine Journal, conservative care including physical therapy improves symptoms in the majority of patients with sciatic-related pain, often avoiding the need for invasive treatment.
Proximal Hamstring Tendinopathy
The hamstring muscles attach at the sitting bone. Irritation in this area can cause pain directly in the lower buttock.
This condition is common in:
Runners
Athletes
People who sit for long hours
Pain typically worsens with sitting, bending forward, or physical activity.
Hip Joint Arthritis
Hip arthritis can refer pain into the buttock even though the problem originates inside the joint.
Patients may notice:
Hip stiffness
Pain with walking
Difficulty putting on shoes
Reduced mobility
This condition develops gradually and responds well to strengthening and mobility-focused therapy.
How Does Physical Therapy Help Buttock Pain?
Physical therapy addresses the root cause of pain rather than only masking symptoms. The goal is to reduce irritation, restore strength, and improve movement patterns. Treatment typically focuses on three key areas.
Reducing Stress on Irritated Structures
The first step is identifying movements and positions that trigger symptoms. Small adjustments can significantly reduce strain on sensitive tissues.
This may include:
Modifying sitting posture
Adjusting sleeping positions
Reducing aggravating activities temporarily
Improving work ergonomics
These changes allow irritated tendons and joints to calm down.
Strengthening the Gluteal and Hip Muscles
Weak glute muscles increase stress on tendons, joints, and nerves. Strengthening improves load distribution and reduces pain.
Common exercises include:
Glute bridges
Side-lying hip abduction
Step-ups
Hip stability drills
A systematic review published in the British Journal of Sports Medicine found that progressive strengthening programs significantly improve pain and function in patients with gluteal tendon disorders.
Improving Core and Pelvic Stability
The lower back, pelvis, and hips function as one system. If one area lacks stability, others compensate.
Physical therapy focuses on:
Core muscle activation
Pelvic control
Movement retraining
Gradual return to daily activities
This approach improves long-term outcomes and reduces recurrence risk.
Many patients begin noticing improvement within 6 to 12 weeks when they follow a structured program consistently.
What Exercises Help Relieve Buttock Pain Safely?
The right exercises can reduce pain, improve mobility, and restore function. However, exercise selection must match the underlying condition.
Here are several commonly recommended movements.
Glute Bridge
This exercise strengthens the gluteus maximus and reduces pressure on irritated structures.
How to perform:
Lie on your back with knees bent
Lift your hips slowly
Hold for a few seconds
Lower with control
This improves blood flow and muscle activation.
Piriformis Stretch
This stretch reduces tension in deep glute muscles that may irritate nearby nerves.
Steps:
Lie on your back
Cross one ankle over the opposite knee
Pull the bottom leg toward your chest
Hold for 20 to 30 seconds
You should feel a gentle stretch, not sharp pain.
Hamstring Stretch
Improving hamstring flexibility reduces stress on the sitting bone.
Steps:
Lie on your back
Lift one leg
Support behind the thigh
Hold 20 to 30 seconds
Avoid forcing the stretch.
Side-Lying Hip Abduction
This exercise strengthens the gluteus medius, which plays a critical role in hip stability.
Research using EMG analysis published in JOSPT identified side-lying hip abduction as one of the most effective exercises for activating the gluteus medius.
What Should You Expect at Your First Physical Therapy Visit?
Your first appointment is focused on answers. Buttock pain can come from different structures, so the goal is to identify the true source instead of guessing.
At Clifton Physical Therapy, the evaluation includes:
A detailed discussion of how your pain started
What movements or positions aggravate it
Your work setup and daily habits
Walking mechanics and posture assessment
Hip, core, and lower back strength testing
Specific orthopedic tests to narrow down the diagnosis
This step matters. For example, gluteal tendinopathy responds best to progressive strengthening, while nerve-related pain may require mobility-based strategies first. Treating the wrong structure can delay recovery. By the end of your visit, you should clearly understand:
What is most likely causing your pain
What movements are safe
What to temporarily avoid
Which exercises to begin immediately
A structured timeline for recovery
Patients often say the clarity alone reduces anxiety around movement.
What Are the Short-Term and Long-Term Goals of Treatment?
Rehabilitation follows a logical progression. Jumping straight into aggressive strengthening when tissues are irritated can make symptoms worse.
Short-Term Goals
Reduce pain with sitting and sleeping
Calm irritated tendons or joints
Improve tolerance for basic daily activities
Restore gentle hip and trunk control
During this phase, symptoms typically begin to decrease within a few weeks when the program is followed consistently.
Long-Term Goals
Build strength in the gluteus medius and maximus
Improve pelvic and hip stability
Restore walking tolerance
Safely return to gym workouts or sports
Prevent flare-ups
A 2020 systematic review in the British Journal of Sports Medicine reported that progressive loading programs significantly improve long-term function in tendon-related hip pain compared to passive treatments alone. Strength and load management are central to durable recovery.
How Long Does Recovery Take?
Recovery depends on the diagnosis, how long symptoms have been present, and how consistent you are with your exercises.
Here is a realistic breakdown:
Gluteal Tendinopathy
Most patients notice measurable improvement within 8 to 12 weeks. Studies show exercise-based programs provide better 12-month outcomes compared to injections alone.
Proximal Hamstring Tendinopathy
This condition often requires several months of gradual loading. Patience matters. Progress is steady but rarely immediate.
Sacroiliac Joint Dysfunction
Many cases improve within 4 to 8 weeks when hip strengthening and movement retraining are prioritized.
Sciatic-Type Symptoms
If caused by irritation rather than severe compression, symptoms often improve within weeks to a few months with targeted therapy. Persistent nerve compression may require additional medical evaluation, but conservative care is typically the first step.
Early treatment generally shortens recovery time. Waiting months before addressing the issue can prolong healing.
When Should You Seek Professional Help?
Consider scheduling an evaluation if:
Pain lasts longer than a few weeks
Sitting or sleeping consistently causes discomfort
Pain radiates down your leg
You notice weakness or instability
Symptoms keep returning
Buttock pain can interfere with work, exercise, and daily comfort. The good news is that most cases respond well to structured, targeted physical therapy. If you are in New Jersey and dealing with persistent hip or glute pain, the team at Clifton Physical Therapy can help you identify the source and build a clear recovery plan. Call (973)-241-1338 to schedule your evaluation and start moving with more confidence and less pain.
What patients are saying
"I recently had ankle surgery and Clifton PT has been nothing short of amazing! My goal was to get back to playing soccer as quick as possible before the college season started and so far I'm right on track. Izzy, Bianca, Tiff, and John have gone above and beyond to make sure I'm back to 100%. Couldn't be more grateful to be treated by the best team ever!." - Nat Rufino
All the therapists at Clifton Physical Therapy are awesome, but I spend most of my time with Izzy and Bianca—and they’ve been amazing. They’re enthusiastic, knowledgeable, and always take the time to explain what I’m doing and what my issues are. Their positive energy and clear communication make a big difference in my recovery." - Bryan Tompkins
"Going Clifton physical therapy was one of the best thing that came out of my back pain! Every single staff member is amazing and cares for your recovery! I have been with them for the past couple of months and now continuing their workout program! I can’t recommend them enough! Tiffany, Izzy, Bianca and everyone else I have worked with there! Can’t rave about them enough!!." - Monica Mehta
"Clifton Physical Therapy has been a great place for me to heal my meniscus tear. The staff is very knowledgeable and friendly, and has been extremely helpful in guiding me through my recovery. I highly recommend their services.." - Kelly Bevando
Clifton Physical Therapy
✆ Phone (appointments): (973)-241-1338
Address: 1059 Bloomfield Ave, Clifton, NJ 07012
