Physical Therapy for Buttock Pain in NYC

Manhattan Physical Therapy
Physical Therapy for Buttock Pain in NYC

What Is Buttock Pain and Why Does It Happen?

Buttock pain can feel like a deep ache, a sharp pinch, or even a burning sensation in the glute area. For some people, it stays local. For others, it travels into the hip, lower back, or down the leg.

If you live or work in New York City, long commutes, desk jobs, and hours on your feet can all contribute. Staying in one position too long often makes the area more sensitive, especially if you already have hip or lower back issues. Common symptoms include:

  • Aching or burning pain in the buttocks

  • Pain that spreads to the hips, pelvis, or low back

  • Numbness or tingling down one leg

  • Discomfort when sitting, lying on your side, or getting up from a chair

  • Stiffness after prolonged sitting

In many cases, buttock pain improves with the right movement strategy and guided strengthening. That’s where physical therapy plays a central role.

What Conditions Commonly Cause Buttock Pain?

Buttock pain is not a single diagnosis. It is a symptom that can come from different structures around the hip and lower spine.

Here are some of the most common causes we see in our NYC clinic:

1. Gluteal Tendinopathy (Greater Trochanteric Pain Syndrome)

This condition involves irritation of the tendons that attach the glute muscles to the outer hip. It often causes:

  • Pain when lying on one side

  • Tenderness over the outer hip

  • Discomfort with walking or climbing stairs

It is frequently mistaken for “hip bursitis,” but research shows tendon changes are often the primary issue.

2. Sacroiliac (SI) Joint Dysfunction

The sacroiliac joint connects the spine to the pelvis. Irritation here can cause deep buttock pain, especially:

  • When standing for long periods

  • During transitions from sitting to standing

  • With uneven weight bearing

 

3. Sciatica

Sciatica refers to symptoms caused by irritation or compression of the sciatic nerve. The nerve travels from the lower back, through the buttock, and down the back of the leg.

Symptoms may include:

  • Sharp or burning pain in the buttock

  • Tingling or numbness down one leg

  • Weakness in the leg

 

4. Proximal Hamstring Tendinopathy

The hamstrings attach near the sitting bone. If irritated, you may feel:

  • Pain when sitting for long periods

  • Discomfort during running or bending

  • Tightness in the back of the thigh

 

5. Hip Arthritis

Changes inside the hip joint can refer pain into the buttock. This often presents with:

  • Stiffness in the groin or hip

  • Pain that worsens with walking

  • Difficulty putting on shoes

 

6. Local Injury or Fall

A fall onto the tailbone or direct impact to the glute area can make sitting and lying down painful due to pressure on irritated tissue.

Because several conditions can overlap, a detailed physical therapy evaluation is essential. Treating the wrong structure can delay recovery.

How Does Physical Therapy Help Buttock Pain?

Physical therapy is one of the most effective conservative treatments for buttock pain. The goal is not just to reduce symptoms but to address the underlying cause.At our clinic, treatment plans are built around three main principles:

1. Reducing Irritation

We start by identifying positions and movements that aggravate your symptoms. Small adjustments in posture, sitting mechanics, and daily habits often bring early relief.

This may include:

  • Modifying how you sit at work

  • Adjusting side-lying positions

  • Changing exercise loads

 

2. Strengthening Key Muscles

Weak hip abductors and extensors can increase stress on tendons and joints. Targeted strengthening improves support around the hip and pelvis.

Common exercises may include:

  • Glute bridges

  • Side-lying hip abduction

  • Bird dog stabilization drills

  • Progressive hamstring loading

Stronger muscles reduce compression on irritated tendons and improve overall movement control.

 

3. Improving Lumbopelvic Stability

The lower back, pelvis, and hips work together. If one area is not functioning well, the others compensate.

We focus on:

  • Core activation

  • Hip stability

  • Movement retraining

  • Gradual return to walking, running, or gym activities

Many patients notice meaningful improvement within 8 to 12 weeks when they follow a structured plan consistently.

What Exercises Help Relieve Buttock Pain?

Exercise selection depends on your diagnosis, but several movements are commonly helpful when done correctly.

Knee to Chest Stretch

This helps mobilize the lower back and front of the hip.

  • Lie on your back with legs extended

  • Bend one knee and gently pull it toward your chest

  • Hold 20 to 30 seconds

  • Repeat on the other side

Keep your lower back gently pressed into the floor.

 

Piriformis Stretch

This can reduce tension in deep glute muscles that may irritate the sciatic nerve.

  • Lie on your back with knees bent

  • Cross one ankle over the opposite knee

  • Pull the bottom leg toward your chest

  • Hold 20 to 30 seconds

You should feel a stretch in the buttock, not sharp pain.

 

Hamstring Stretch

Tight hamstrings can increase stress at the sitting bone.

  • Lie on your back

  • Lift one leg and gently straighten it

  • Support behind the thigh

  • Hold 20 to 30 seconds

Avoid pulling directly on the knee.

 

Bridge Exercise

Bridges improve blood flow and strengthen the glutes.

  • Lie on your back with knees bent

  • Lift your hips off the floor

  • Hold briefly

  • Lower slowly

This movement also shifts your spine and hips out of prolonged sitting posture, which many patients find helpful.

What Should You Expect at Your First Visit?

Your first session at Manhattan Physical Therapy is focused on clarity. We want to understand exactly what is driving your pain, not just where it hurts.

During your evaluation, we look at:

  • How your pain started

  • What positions or movements make it worse

  • Your work setup and daily routine in NYC

  • Walking mechanics and hip strength

  • Lower back and pelvic control

We perform specific tests to determine whether your symptoms are coming from the gluteal tendons, sacroiliac joint, lower spine, hamstring origin, or a combination. By the end of the session, you will know:

  • The most likely source of your pain

  • What movements are safe

  • What to temporarily avoid

  • The first exercises you should begin

What Are the Short-Term and Long-Term Goals of Treatment?

Physical therapy is structured in phases. We do not jump straight into aggressive strengthening if your tissues are irritated.

Short-Term Goals

  • Reduce pain with sitting and lying down

  • Calm irritated tendons and joints

  • Improve basic hip and trunk control

  • Increase tolerance for daily activities

 

Long-Term Goals

  • Build strength in the gluteus medius and maximus

  • Reduce compressive stress on irritated tendons

  • Improve lumbopelvic stability

  • Restore confidence in walking, training, and daily activity

  • Prevent flare-ups

How Long Does It Take to Recover?

Recovery depends on the underlying condition, how long symptoms have been present, and how consistent you are with your program.

Here is a realistic overview:

Gluteal Tendinopathy

Most patients notice meaningful improvement within 8 to 12 weeks with structured strengthening. Long-term results are better when exercise and education are combined rather than relying on injections alone.

Proximal Hamstring Tendinopathy

This condition often requires several months of progressive loading. Patience is important. Gradual return to running or sport is built into the plan.

Sacroiliac Joint Pain

Many patients improve within weeks when hip strengthening and stabilization are prioritized. Persistent cases may require additional medical management, but conservative care is typically the first step.

Sciatic-Type Symptoms

If the nerve is irritated but not severely compressed, symptoms often improve with targeted mobility work, postural adjustments, and strengthening. True nerve compression cases may need further medical evaluation.

What Can You Do at Home to Support Recovery?

Your daily habits in New York City can either help or slow your progress. Here are practical strategies:

Change Positions Frequently

There is no single perfect posture. The real issue is staying in one position too long.

  • Stand up every 45 to 60 minutes

  • Adjust your chair tilt if possible

  • Use lumbar support if needed

  • Shift weight when standing

Small changes reduce prolonged pressure on the glutes and tendons.

 

Use Ice or Heat

Both can be helpful.

  • Ice may calm irritation after activity

  • Heat may reduce stiffness before movement

Choose what feels better for your body.

When Are Injections or Surgery Considered?

Most cases of buttock pain improve with conservative care. Injections may be considered when:

  • Pain remains severe despite structured therapy

  • Inflammation needs to be calmed to allow rehab progression

Surgery is rare and typically reserved for:

  • Confirmed nerve entrapment that does not respond to rehabilitation

  • Severe tendon damage

  • Structural issues that fail conservative treatment

For the majority of patients, guided physical therapy remains the safest and most effective first-line approach.

When Should You Seek Help?

Consider scheduling an evaluation if:

  • Pain has lasted more than a few weeks

  • Sitting or sleeping is consistently uncomfortable

  • Pain radiates down your leg

  • You feel weakness or instability

  • Symptoms keep returning

Buttock pain can interfere with work, sleep, exercise, and everyday life. The good news is that most causes respond well to structured physical therapy.

If you are in NYC and dealing with persistent glute or hip pain, the team at Manhattan Physical Therapy can help you identify the source and build a clear recovery plan. Call (212)-213-3480 to schedule your evaluation and take the first step toward sitting, walking, and living more comfortably in New York City.

What Do They Say About Us?

Alexander Liu

"Everyone on the team at Manhattan Physical Therapy is super nice and caring. They were able to pretty quickly diagnose my knee and hip problems and immediately put me to work to reduce the pain.."

Henry Myerberg

"Everyone on the team at Manhattan Physical Therapy is super nice and caring. They were able to pretty quickly diagnose my knee and hip problems and immediately put me to work to reduce the pain.."

Hakyung Kim

"Everyone is so kind and helpful! my knee and hip pain have improved massively since starting Manhattan PT, highly recommend to anyone. special thanks to Bianca, Lidia, Joe, and John!"


Manhattan Physical Therapy

✆ Phone (appointments):
(212) 213-3480

Address: 385 5th Ave, Suite 503, New York, NY 10016