Deep Glute & Buttock Pain
Physiotherapy for Gluteal, Piriformis & SIJ-Related Pain in St Albans
Buttock pain can be confusing. Some people feel a tight knot deep in the glute. Others have sharp pain when sitting, running or climbing stairs. For some, the pain starts in the hip and spreads across the pelvis or down the side of the thigh.
Many patients arrive unsure whether their symptoms are coming from the spine, the hip, the SIJ or a deep gluteal muscle. The good news is that most of these patterns respond very well to clear assessment, hands-on treatment and targeted strength work.
At Redrock Physio in St Albans, we help you understand exactly which pattern is driving your pain — and what will help it settle.
Why Deep Glute / Buttock Pain Happens
Pain in this area often comes from one of several overlapping sources:
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Overload of the gluteal tendons
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Irritation of the small deep hip rotators (including piriformis)
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The SIJ working too hard
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A hip–spine load-sharing problem
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Stiff ribs or reduced pelvic mobility
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Weak or inhibited glutes
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Altered control after pregnancy
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A running or training spike
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Sitting compression on the outer hip
These issues often blend together — which is why accurate assessment is so important.
How We Assess Postpartum Back Pain
Your first session includes a calm, focused look at:
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Abdominal activation and core control
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Hip strength and pelvic stability
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Rib and thoracic mobility
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Glute function (often underused postpartum)
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Lifting and movement patterns
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Any impact from C-section or instrumented delivery
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Breathing mechanics
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How tiredness and routine affect your symptoms
You’ll leave with a clear explanation and a practical plan that fits your life as a new mum.
The Redrock Approach
We take a movement-focused, supportive and realistic approach:
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Hands-on treatment
To ease tension around the lower back, hips and ribs. -
Core and pelvic stability work
Gentle, progressive exercises — not traditional “sit-ups”. -
Hip and glute strengthening
One of the most effective ways to reduce load on the lower back. -
Breathing and rib mechanics
Helps calm bracing and improve movement control. -
Reformer Pilates
Ideal for postpartum rehab: supported, controlled and adjustable. -
Feeding and lifting strategies
Small changes that reduce strain and prevent flare-ups. -
A personalised video exercise plan
Clear, simple videos you can fit around naps, feeds or childcare.
Our goal is straightforward: to help you move comfortably, safely and with confidence again.
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Common Symptoms
People with deep glute or buttock pain often notice:
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Pain sitting, especially on soft chairs
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Aching or sharp pain on the outside of the hip
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Tenderness over the bony part (greater trochanter)
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Sharp catching when walking uphill or climbing stairs
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Buttock pain during or after running
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Pain lying on the affected side
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Deep ache around the SIJ area
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Pain when crossing legs or twisting
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Tight or gripping sensation in the glute
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Pain that can mimic sciatica but generally stops above the knee
These symptoms help us identify the pattern quickly.
Key Conditions Included in Deep Glute Pain
You don’t need to diagnose anything yourself — we work that out for you. But these common postpartum patterns can help your symptoms make more sense.
How We Assess Sciatica
Your first session is calm, structured, and focused on understanding your pattern of symptoms.
We look at:
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How your spine moves in different directions
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How your nerve behaves with tension or stretch
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Hip, pelvis, and rib movement
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Strength, flexibility, and control
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Positions that ease or irritate the nerve
You’ll leave with a clear explanation and a personalised video plan you can follow at home.
C-Section-Related Back Pain
After a C-section, the abdominal wall recovers more slowly, which can temporarily shift more work to:
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Hip flexors
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Ribs
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Lower back muscles
This sometimes leads to:
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Difficulty lifting or carrying
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Pulling sensations around the scar
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Stiffness in the lower back
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Loss of movement confidence
Gentle scar mobility, specific abdominal activation and gradual loading help a great deal.
When to Consider Further Assessment
A scan is rarely needed for postpartum back pain.
We may discuss further assessment if:
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symptoms are severe, worsening or unusual
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there’s persistent leg weakness or nerve symptoms
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pain doesn’t improve with a structured rehab plan
If these apply, our Spinal Triage Service can guide whether imaging (such as MRI) is appropriate.
Women’s Health Considerations
If your symptoms involve pelvic heaviness, bladder control changes, or concerns about pelvic floor recovery — that’s a different pathway. In those situations, we may recommend a Women’s Health Physiotherapist for specialist assessment.
Related Pages
You may find these pages helpful:
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Postpartum Back Pain
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Spinal Triage Service
Frequently Asked Questions
How long does postpartum back pain last?
Most symptoms improve significantly within weeks once the right muscles are re-trained.
Is it safe to exercise?
Yes — with guided progression. Strong is safe.
Will Pilates help?
Yes. Clinical Pilates and Reformer Pilates are excellent for postpartum control and strength.
I feel very stiff — should I stretch?
Some stretching helps, but strengthening gives more lasting improvement.
Address
Catherine House, Ground Floor
Adelaide Street
St Albans
AL3 5BA
Telephone
01727 309 915
