What helps to relieve pain in my butt?

I do self massage with a tennis ball all around low back, glute major and minor, sides of hips, and just inside hip bones in front, all dobe against wall while standing.

"Open book" mid back mobilization, 30 x each side.

I do leg circles while lying on my side, either on my bed or on the floor.

I extend each leg behind me and stretch it out, arching low back slightly.

Pillow under calves at night when sleeping on back.

King size pillow behind me when I have to sit longer than 10 minutes. Firm cushion to sit on in car with room for tailbone drop behind it.

This actually causes very gentle low back mobilization where the fibers begin for lumbar nerves.

@basslakebabe19

That’s the muscle that causes the pain and I do one exercise for that at night whether I have butt pain or not. Stretching the piriformis muscle is key for me.
I have also rubbed CBD cream all over my butt when it gets inflamed. Haven’t had any episodes in months and I attribute that to fairly regular exercise and walking daily. It’s a bummer when it rears its ugly head.

FL Mary

Check out the Mckenzie protocol and other exercises specifically for stabilizing the SI joint. There are 2 isometrics called ball squeeze and core stretch with a band, that help me realign my pelvis and SI joint, eliminating the pain.
If you dont feel comfortable doing yourself, perhaps have your Dr prescribe some PT to guide you.

I have significant lumbar sacral degenerative disc disease (DDD) & swear by the McKenzie method. If going to a PT ask if they're trained in the McKenzie method.

Also, check out the Curable app in the Apple App Store. I just got it & it's worth every penny. ☮️

What an excellent video and stretch exercise! Thank you. I’m working at improving inflammation and strengthening my shoulder blade area and my thoracic back area. Will be adding to my exercise workout.

You're welcome! I hope it all gives you relief.

What is Sacral disc DDD?
What is the McKensie method?
I have a pinched nerve in my L4 caused by PT and it’s getting worse.
Knife like pain in upper thigh, and groin., very limited motion in leg. It feels like there’s a very tight and wide rubber band enveloping my leg and it’s being pulled tighter and tighter. I am unable to lift my leg.
My buttocks feels very tight and like there is a pile of rocks in there when sitting or lying down.
I’m wondering what your symptoms are because you also have the impaired L4.? Thank you.

DDD is degenerative disc disease , which is evidently inherited as a lot of people on both sides of my family have it.