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Pain at Top of Buttock Crack When Sitting?

Pain at top of buttock crack when sitting can be incredibly annoying and can limit every day life.  In todays work culture, we are sitting more than ever.  It has become the new normal to sit for 8+ hours a day.  Being immobile combined with incorrect posture is catastrophic on your muscles in the low back and hips.  This often results in tightness and chronic pain when left untreated.  Fortunately, the muscles causing this pain are treatable right at home.  The three most common culprits for causing tightness and pain at top of buttock crack when sitting are the Piriformis, Gluteus Medius, and Quadratus Lumborum muscles.  Read below on how to master these muscles and get back to living a pain free life.

Where Does Pain at Top of Buttock Crack When Sitting Come From?

Pain at top of buttock crack when sitting can be caused in part or completely by tight and weak muscles.  When sitting all day, muscles can become tense and stiff, resulting in strain at the top of buttocks crack and low back.

Pain at Top of Buttock Crack When Sitting

Buttock/Low Back Pain [1]

How To Relieve The Muscle Pain at Top of Buttock Crack When Sitting:

Understanding the process of relieving muscle pain at the top of the buttock crack is simple.  It can be as easy as 1,2,3.

Relieve Muscle Pain at Top of Buttock Crack When Sitting Step 1:

Break up and disrupt the tightness in the muscle via deep tissue massage.  This step will potentially relieve all of the pain while giving some mobility back to the muscle.  A personalized tool crafted specifically for this step is the QL Claw.  This tool is great for digging into the muscle with maximum comfortability and effectiveness.  The QL Claw is uniquely designed to release the Piriformis, Gluteus Medius, and the Quadratus Lumborum muscles. Below is a video on how to use this tool on the Gluteus Medius (buttock muscle potentially causing pain at top of buttocks crack).  

Relieve Muscle Pain at Top of Buttock Crack When Sitting Step 2:

The next step is stretching, and is simple when done correctly.  After you separate the muscle fibers through deep tissue massage, it is important to maximize the flexibility of the muscle through isolated stretching exercises.  Being able to pinpoint your muscle pain will make this step much more constructive.  A few great stretches to relieve that stiffness and help you gain back mobility can be found below in my video on The Most Soothing QL Muscle Stretch.


Pain Strengthening and Stretching Programs:

Pain at the top of buttock crack when sitting is difficult to manage when you don't know what stretches and strengthening exercises will help ease and prevent future pain.  Understanding your muscles' functions and pain patterns can become confusing and time consuming.  Two programs I designed for preventing stiffness through stretching and preventing injury through strengthening can be found in the links below.   



[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.

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