Besides dealing with shitheads, physical pain in the butt could be caused by compression and inflammation of the gluteal, sciatic or spinal nerves. We want to create more space in the area of our hips so the flexors have room to stretch and lengthen, putting less pressure on the nerves. We can reduce pain with external rotation of the hip.
The piriformis muscle is a deep hip flexor. To stretch this vital area, lay flat on your back, bring one leg up towards the sky, hip flexed to 90*, use strap on bottom of foot, foot stays active and flexed towards you, hips remain on the floor, leg is drawn away from the side to be stretched towards opposite hip, slowly. Hold for 30 seconds. For deeper stretch, draw leg farther over, gently. Or lay your side butt on a tennis ball but avoid numbness. While you’re sitting, try to keep your knees and feet midline.
If you sit for long periods of time, take a break and walk around. If you sleep on your side, put a pillow between your knees. Keeping this area of our body supple prevents hip distress. We tend to hold a lot of unwanted tension in our hips. It’s important to bring more circulation here so any stuck energy can move freely.
Recommended yoga poses: virabhadrasana (warrior), baddhakonasana, spinal twists, extended side angle and of course-savasana (use pillow under spine, sacrum on floor). Another deep stretch- Lay on your back and bend your knees up so they’re directly over your hips. Cross right leg over left knee, interlace fingers behind left thigh and pull, keeping feet flexed with tailbone and head down and a straight spine. Right foot close to left knee but not on it. Repeat on other side, or do more so on the side that’s bothersome.
Give your hips some love! Avoid pain in the butt! Good Luck!