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Tuck Your Buttocks in to Alleviate Sciatic Back Pain

Updated on April 7, 2013

Alleviating the Pain

Sciatic nerve is the largest nerve in your body
Sciatic nerve is the largest nerve in your body | Source

Tuck Buttocks Hip Roll to Open Spine

You lay on your back with knees bent and you tuck buttocks in and roll your hip up slightly. Your buttocks will lift ever so slightly off the floor. This motion releases the pressure in the spine area. Do 25 reps, slowly and controlled. Your form is important because you want to strengthen muscles while releasing pressure off lower sciatic area.

Other muscles you will tighten and feel are in your buttocks. Your buttocks will be firm as you tuck and roll. While all that is happening, you will notice your stomach muscles tightening. That is a great thing. You are strengthen your core at the same time. It should mimic a stomach crunch. But don't focus on your stomach..our focus is the buttocks tuck and hip.

If all you can do is the buttocks tuck hip roll it is ok. Once you get accustomed to the first exercise add your stomach crunch at the same time.

For women only:

If you want to kegal at the same time you will benefit 3 areas.

Post Whiplash

Last December I had an accident where I slipped walking on black ice at a carwash. The water from the carwash leaked and froze over where customers would have to walk through to get back into their vehicle. needless to say,My feet flew up into the air, I hit head first, then shoulder and the rest of my body slammed the concrete, OUCH! I was rushed to the hospital by ambulance. Lucky for me, I had a hematoma outside of my skull. I have been in physical therapy since the accident.

Initially, I was working my shoulder and neck because that was where i felt the worst. I had whiplash. I am still not 100% and I still have recurring pain in my shoulder and neck. My injury has limited me. I can not cut hair like I did. I have shoulder pain because my arms are raised as I cut. My speed and accuracy with clippers is not the same. I am not able to lie down like I did to relax. The accident changed my spine. Any kind of impact on the spine can change your spine. The physical therapy I have had has helped me to alleviate most pain. I prefer holistic medicine and dislike meds. I only take muscle relaxers when the pain is a level 9, unbearable.The meds help calm the inflammation. I took the meds in the beginning because the pain prevented me from sleeping.

In March my lower spine and hips started killing. In physical therapy they gave me exercises to strengthen my core and the areas surrounding my sciata. I thought it was working until I went on vacation to Orlando and walked two days in a row at Universal studios.

Can't Predict When Something Will Trigger Pain

I dread sitting for long periods of time in any chair because it hurts my lower spine and I would get numbeness in my leg. The pain in my lower spine suddenly got worse and I can only blame my accident. Since my accident sitting is a dreadful chore. Anyone with sciatic back pain knows your legs can go numb. I am sure sitting on an airplane for 2 hours doesn't help the spine. The seats on an airplane are not the most comfortable. By the time I got to my hotel, Marriott Courtyard on Cocoa Beach, I had severe chronic pain in my lower spine and both my legs when standing had burning.

Sitting On the Beach Hurt My Lower Spine

I sat in a sand chair on the beach, but those chairs do not provide much back support. I could not lay on a lounge chair because the slats hit my spine funny causing more pain. When you have back pain you are constantly moving around to find a comfortable position. My tolerance for sitting was 15 minute. Afterwards, I would get up stretch, wiggle my legs to get the blood flowing. At night the pain was chronic. I tried sleeping with a pillow under my knees to take the pressure off lower back. It helped some.

Walking Leisurely Aggravated My Sciatic Nerve

We met up with friends at Universal Studios. I chose not to sit on rides because I was already having chronic back pain. Usually when you walk in a slow pace, it isn't painful. Every step I took was like a strike in the rear. I had no idea what triggered my back to go into such spasm.

On our way to the airport to go home, I took 800 mg of ibuprofen. I took it because I had a 2 hour flight home and another hour in a car to get home. The Ibuprofen helped me for the day. But by the next morning, I could barely walk or stand up, I felt crippled from the waist down.

I called my brother and asked him what to do. He suggested I fly tp Boston to see Dr. Lu. Doctor Lu is an expert at re-aligning the spine. He is not a chiropractor. Well, after I hung up with him, I decided to call my chiropractor, Dr. Yan. She is very good. In the mean time, my brother told me to do this one exercise for my sciatic area. He said to do this exercise on the floor and to do it slow and controlled. It is a hip/buttocks tuck. I was only going to fly to Boston if the exercise did not work.

Dr. Yan was not available, so I saw her associate husband instead Mr. Vecchiarelli. He cracked my mid spine, stretched my neck up and out, corrected my hips because i was crooked. I felt better after I left. He also told me not to do or lift anything strenuous for the weekend to give my sciatic area rest.

5 sets, 25 each of Hip tuck/ Buttocks roll

When you have chronic pain all you can think of is relief. I spent my weekend focused on this one exercise because I want to be pain free to walk and sit comfortably. This particular exercise has alleviated all my sciatic pain. I am not suggesting this is a cure, but it sure worked for me.

I also want to suggest that when you are sitting and standing that you integrate the buttocks tuck because when you are standing and sitting, your posture is equally important, especially if you want to remain pain free.

How Long Does the Exercise take To Do?

It takes 10 minutes because I do them slow and controlled.

I got immediate relief after the 3rd set. I did the exercise every couple of hours.

I am also extremely aware of my posture because i know I have to change the way I sit and stand to remain pain free.

Make it a part of your daily living.

I can't afford to be on meds and I want to be pain free.

If you need more clarity, email me. I would be happy to hear from you if you have questions.

Exercises That I Will Not Do

I will not do any twisting of the hips and spine or do back arches because It pinches the nerve in my spine. We all are made differently and I know for me, any back arching makes me worse. I know my limitations. If it causes you more pain, stop immediately and try something else.

Sacrum Area

Not everyone has a spine that curves exactly as the drawing.
Not everyone has a spine that curves exactly as the drawing. | Source

The Natural Curve of Your Spine

In the picture that you see online, not everyone has that S-shape so perfectly. I know from my own experience, mine is in the tail region is straighter. The lumbar pillow supports that are sold, do not work for everyone. We are not a one size fits all. Think about how you sit and stand, when you shift your weight, where is it most comfortable and why?

I know for me, my spine is never comfortable with a tailbone curving outward. When I tuck that lower portion in, the buttocks tuck in, it opens the spinal column, it takes the pressure off that sciatic nerve.

I know since doing this exercise, the numbness in my legs have all gone, I do not have chronic pain and I can sit and stand, as long as I tuck in.

Buttocks Seat Cushion for Everyday Use

Tush Cush Car / Compu Computer Office Seat Cushion - Black
Tush Cush Car / Compu Computer Office Seat Cushion - Black

Great cushion to sit on for your buttocks tuck hip roll. Most of us sit at a computer. I recommend this for relieving back pain in sciatic region.



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    • alphagirl profile imageAUTHOR


      5 years ago from USA

      Thanks for commenting. It could take a year or more to heal. I just stay positive and work at it.

    • alphagirl profile imageAUTHOR


      5 years ago from USA

      Marian designs, Thanks for commenting. Tucking in the tail bone, butt tuck opens up the lower spine taking pressure off the nerves. Have you gone for physical therapy. There are exercises you can do to strengthen core. I have a series of exercises I have to do that I learned to help support the butt tuck. If you can fins a small roll bead filled pillow, place it in the car to support your back. I paid $5.00 for it. It helps. I can drive and do butt tuck. You will learn too if you do butt tuck stomach crunches, that it strengthens your core. I also find that when i am standing in the kitchen doing tasks I have to be very aware of spinal position. Coincidentally, if you are doing butt tuck your stomach muscles automatically crunch in. So you get two benefits. A firm stomach. Good luck.

    • teaches12345 profile image

      Dianna Mendez 

      5 years ago

      This is a really interesting post and one I find to make sense when it comes to back pain. Thanks for the education and the suggestions. So sorry about your accident, it must be difficult to deal with when the pain is constant. Hope you soon are fully recovered. Blessings.

    • Marian Designs profile image

      Marian Cates 

      5 years ago from Stevenson, WA

      I'm going to try the tip/roll exercises. I've been having acute sciatic pain lately. Getting in and out of the car, on the driver's side, has sent shooting pains. Thanks for the article

    • Jackie Lynnley profile image

      Jackie Lynnley 

      5 years ago from The Beautiful South

      I rarely eat beef, a burger maybe 2 or 3 times a year. That cleared up my cholesterol problem in no time. Foods are important, you are right. I am amazed the way the cider works for me but I do use it with the tea, maybe the combination, but sorry it didn't work for you.

    • alphagirl profile imageAUTHOR


      5 years ago from USA

      Jackie Lynnley,

      Thanks for the suggestion. I have tried the cider and it didn't work for me. I am always open to suggestions. You are lucky yours went away.

    • alphagirl profile imageAUTHOR


      5 years ago from USA

      Jackie Lynnley, Thanks for stopping by. I have tried the cider and it did great cleansing. I try to eat more fish. I am taking Vitanib B-6, magneseium and Flax oil. The exercise i suggested worked to get my spine out of spasm. I have another chiropractor appt. to make sure I remain aligned.

      You pain may have been triggered by foods if it went away so quickly. Night shade veggies, Corn fed Beef high in Omega 6 causes pain in joints., too much sugar... Glad your pain went quick.

    • Jackie Lynnley profile image

      Jackie Lynnley 

      5 years ago from The Beautiful South

      I am sorry for your injury, I hope you will eventually recover fully. I will give this exercise to a friend with lower back pain and remember it in case I should ever need it. I only occasionally have back pain. I find fish oil and apple cider (fresh) the best to relieve pain. I tried some cheap cider that I think was just apple juice, there was no sediment from peel and seeds etc like real cider has and I sure saw the difference after being nearly pain free for about two years. Fresh cider is expensive but worth every penny and I mix mine with green tea so probably don't have more than 8 to 10 oz a day, so that is not too bad, really; on cost. It is supposed to take about two weeks to notice pain relief but I had it much sooner.


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