Pain In The Rear: Truth Behind The Saying

Have you ever wondered where the phrase ‘pain in the rear’ came from? Have you ever suspected it be actual pain in the rear? That might sound like it makes too much sense, but is sure to supply some with truth in their words. The human rear contains three muscles of the same name: gluteus maximus, gluteus medius and gluteus minimus and another muscle infamous for being a troublemaker, the piriformis. At times, these muscles can compress a nerve called the sciatic nerve that runs from the low back, through the buttocks down to the legs.

This can lead to a burning, shooting or radiating pain in the rear that can be a, you guessed it, a real pain in the rear! This pain can seem like an undefeatable obstacle but rest assured as the pain came, it can go away as well. Imagine this pain comes around the time you aim to begin weightlifting or training for an upcoming event, such as a marathon or obstacle course. You may be looking for an effective way to deal with the pain without spending too much time focusing on it and neglecting your other goals. How do we deal with this pain all the while taking steps forward? Don’t fret we’re just getting warmed up.

Always Warm-up

Warming the body up prior to vigorous exercise is not just a recommendation it is a requirement. Without a proper warm-up one is susceptible to sprains and strains that can be bothersome, painful and make your course toward your goals seem less attainable. If you have heightened pain due to sciatica, it is not recommended to participate in any heavy lifting exercises such as squat, cleans or other lifts that put you in vulnerable situations holding heavy weight. Instead, begin your workout routine by hitting upper body to give your lower body more time to rest, if your exercise prescription calls for breakups between upper and lower body. Nevertheless, lets outline a warm-up to help combat sciatica.

READ Sciatica Treatment In Western Medicine

First, in the gym or at home, find a flat surface to lie on (floor, yoga mat, etc.) facing the ceiling. Take your affected leg (side involving pain) and pull it up to your chest, bending at the knee. With both hands, pull your leg tight to your chest until you feel a stretching sensation in your buttocks. If the pain is too unbearable, ease up and gently work into a more complete stretch. It is okay to hold this stretch for fifteen seconds and release, and repeat two or three times.

Next you will bring the leg up in the same position, and with the opposite arm push it across your body and attempt to make contact with the surface of the ground without raising your shoulders from the surface. This stretch should produce a very “strong” stretch and could perhaps provide some immediate relief as well. Like with the initial stretch, hold this pose for fifteen seconds, give or take, two to three times. Important to remember with these stretches is to complete each stretch bilaterally, meaning to both sides. If one gluteus muscle is susceptible to leading to sciatica the opposite surely is, as well and keeping bilateral structures on the same agenda can help prevent strains going forward.

30-Love Pain No More

The next set of stretches is a variation of the previous, but still do a great job of achieving effective stretching. Again, lie on the same surface, pulling your affected side into the figure-four position. On the non-affected side, bend at the knee, slowly bringing your affected side foot upward and toward your torso. A stretch should be felt in this position and be sure to hold it as long as the previous stretches.

It will also be important to incorporate some hamstring, exercises such as single leg toe touch or double leg toe touch to elongate the hamstrings and not recruit the gluteus or piriformis muscles to be overworked. When conventional stretches come to an end or you have completed a workout and need to stretch out again, completing these stretches again will be beneficial, but creativity could be the saving grace.

Look into your old gym bags or designated sports storage area for an old tennis ball. Saturate it with water and allow it to freeze in your freezer. Once it is frozen, go to a designated area where potential wet floors can easily be cleaned, and place the ball on the floor. Slowly place yourself over the tennis ball and begin to move gently back and forth over the areas of most pain. This will allow the affected tissue to “release” as the cold will allow provide some cryotherapy, and help dull the pain. It won’t take long for the tennis ball to warm up due to contact with the warm skin, so having a second frozen tennis ball wouldn’t hurt to have.

If freezing the tennis ball is too sensitive for contact, using the tennis ball without freezing will still help relieve pain in the areas most bothersome. And if there is more pain with the tennis ball or you have trouble maneuvering it, a foam roller (used for the exact purpose of elongating tissue) is highly effective – although I do believe you would have a hard time fitting it into your freezer.

READ Natural Remedies to Treat Sciatica

Consider The Following

Time is also a major factor in pain relief due to potential sciatica. The more time you have to rehabilitate from the injury, the better. Time is not always our friend when it comes to accomplishing our goals, so of course the most you can make of your time can also be beneficial. Performing these steps can help get you on the right path toward recovering from sciatica. If pain persists for longer than a few days or seems to get worse, consult your preferred healthcare professional, such as an athletic trainer, physical therapist or orthopedist. Their services provided, such as therapeutic modalities may be just what you need in junction with stretching to get you back to normal. As with all nagging injuries, be sure to keep a positive outlook and strive to have good results with the notion that you will kick your butt’s pain, without letting it kick yours!