How To Release Knots In Your Glutes For Back Pain & Sciatica Relief

Low Back Pain (the type that’s right down low at belt level) and Sciatic Pain can both be caused by something quite simple… knots or trigger points in your gluteal muscles. This is something that can be resolved quickly at home by yourself. So, in this video I show you how to improve or even fix gluteal knots so you can get some quick relief.
Sometimes these knots are just the result of overworking the muscles recently. Sometimes there is an underlying joint restriction in the lumbar spine or pelvis, or opposing muscles that are too tight. If the gluteal knots keep coming back, try the exercises in my Low Back Pain Exercises video to help resolve these other causes... • 7 Great Exercises for ...
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[@gregthurston8379]

The tennis ball massage is my new favourite hobbie!... and it's hugely reducing my hip pain (along with Stefan's chiropractor treatments) Thanks Stefan for another great video and explanation! If you have back pain and you're in Barcelona, go see Stefan!

[@BodyFixExercises]

Thanks Greg. You're very kind. Yes, this tennis ball muscle release is a bit like torture sometimes but can make a wonderful difference. Your case is a perfect example of how effective it can be. Thanks for commenting!

[@collectiveintelligence5083]

This video is professional, easy to follow and straight forward. I've noticed a significant difference. Thanks very much Stefan. Ace!

[@BodyFixExercises]

Thanks C.I. Very nice of you to comment!

[@maxlambda7859]

Brilliant video, thank you.

[@veronicabarrioekblom3677]

Wonderful, thanks Stephan, very helpful.

[@BodyFixExercises]

Thanks Veronica!

[@Gabrielishere]

Stress related tightening of my gluteus medius has brought me here to a refresher on the self massage options, and these are all the best ones! Thanks for these.

[@BodyFixExercises]

No worries! These can help too... kzbin.info/www/bejne/q2PdaGWwg7WVi6M

[@Gabrielishere]

@@BodyFixExercises After foam rolling last night, it felt better at first, and then was way worse! I don’t think its a tear, just a nasty, stress related knot, and I think maybe light massage and just rest may be the right thing for this one. Thanks for the wonderful video and link.

[@lillyalvarado231]

Oh man this has been an absolute life saver. So glad to have found this video!

[@BodyFixExercises]

Definitely strengthen those outer glutes too! kzbin.info/www/bejne/q2PdaGWwg7WVi6M

[@ahmadmahdy5067]

Great video, thanks Stefan!!!!

[@BodyFixExercises]

No worries, Ahmad!

[@dawnaustin2707]

Very helpful!!

[@BodyFixExercises]

Thanks Dawn!

[@natalievanbeek3074]

Great relief! 😊 Thank you!!!

[@BodyFixExercises]

You're so welcome!

[@liviam7515]

I love these you tube tid-bits, they have helped me so much. I have pinched nerve in my neck and these segments have helped.

[@BodyFixExercises]

This glute release helped your neck??🤔

[@liviam7515]

@@BodyFixExercises Not sure… I did the exercises for the pinched nerve in neck first, then mid- back, then glutes and it helped me. They all seem to be connected.

[@cekala]

O my gooooood this video helped me soooooo much thnxxxxxxx

[@BodyFixExercises]

Great to hear!

[@user-ti2qh7ro3o]

Thanks Stefan for your very clear explanations. Your exercises are so easy to follow. I love that they are very doable time wise. Do you have exercises to release tightness and/or to strengthen calves, shins and ankles which effects horse riding?

[@BodyFixExercises]

Not really sorry. There's some calf strengthening exercises in my Achilles video. And a video on ankle mobilising. If that helps

[@jda7499]

Thank you ❤

[@BodyFixExercises]

👍👍🙏

[@BodyFixExercises]

What causes muscle knots in your glutes?

[@suzm2208]

Great video 😊

[@BodyFixExercises]

Thanks!

[@laurenceflanagan9729]

thanks

[@BodyFixExercises]

A pleasure. Thank you

[@tinasyoga]

Excellent

[@BodyFixExercises]

Thanks

[@elenaperez6327]

I don't have any back pain but I will be trying out those stretches after exercise anyway. Thanks!

[@BodyFixExercises]

You might be surprised how tight your glutes are. It's quite common.

[@elenaperez6327]

@@BodyFixExercises I have never in my life been able to touch my toes! So I think everything is tight lol, trying to stretch more though

[@1smae100]

Knee to shoulder look behind you gave me a sight pop .

[@s4nari]

Thank you. I had siatica down both legs and had surgery about 10 years ago and recently (after gaining weight) - the siatica pain has come back in my left leg. Doing this helped immensly. Cheers!

[@BodyFixExercises]

Great. Strengthening the lateral glute muscles is the key to fix it completely and stop coming back. You can see how in these videos... kzbin.info/www/bejne/h2Wbloxpi9GEfJY And exercise 5 on this one... kzbin.info/www/bejne/pGi6fYNrjNebiJo

[@purplekat10000]

Do you have advice for trigger point that’s really my pelvic floor but it hurts on my inner rear end near where my leg meets it?

[@BodyFixExercises]

Yes there are a couple of ways to release the pelvic floor. Check these out... Release kzbin.info/www/bejne/rmirlqOurNiMars Relax kzbin.info/www/bejne/d6bGkmtuqdKIq5o

[@1smae100]

👏🏼

[@AyataHiragi]

I used to go to a doctor who used a similar approach, but instead of applying pressure with a tennis ball, he'd actually rub the part of the muscle where the knots were, it'd hurt like fuck for the whole 5minutes hed do it, but that always fixed it.(but then again thats like a 2nd person doing it) Sadly he retired a few years ago, just now I got this very hip issue a few months ago : ( Glad I found this channel where the approach to healing these things is very similar!! Thank you so much!! Will do it right after I get up tomorrow!!

[@BodyFixExercises]

In many cases it's the Gluteus Medius that gets all knotted up. This is because this muscle commonly gets weak, inactive, and can't cope. So if you do this following exercise you can fix the actual cause in many cases... kzbin.info/www/bejne/h2Wbloxpi9GEfJY Give it a go!

[@AyataHiragi]

@@BodyFixExercises Ill check it out n do the exercises, thank you so much!!!

[@karinanikoghos7285]

Hello. Could you please explain how stretching helps trigger points? because if you stretch when you have a knot in your muscle, the muscle doesn't stretch like a healthy one would, because it is "sick", so would it be better to get rid of the knot first and then stretch?

[@BodyFixExercises]

Yes you can't really stretch out a knot, you have to compress the knot with something like a tennis ball first (as I show in a few of my videos) and then stretch it. Or strengthen it, which is often better

[@karinanikoghos7285]

@@BodyFixExercises Thank you so much for all these videos and your replies. Best of luck! I will follow your advice.

[@karinanikoghos7285]

Do you have a video on how to release trigger points in trapezius muscle and Sternocleidomastoid muscle?

[@BodyFixExercises]

I have one on how to release knots in the upper traps... kzbin.info/www/bejne/mGipapilfcaIbbs ... but I haven't got one for the sternocleidomastoid muscle because you really need to know what you're doing to get rid of knots in the s.c.m. because there's a lot of very sensitive structures underneath the muscle like vines nerves and blood pressure centers. I think releasing knots in the s.c.m. could easily be done incorrectly and so that's why I don't have a video on that for KZbin.

[@BodyFixExercises]

Knots in the traps are very common, but in the SCM not as common. So stretching can be more effective for the SCM. You can see how to stretch it in my posture video... kzbin.info/www/bejne/jJ65ZXyEa6p9h6M

[@karinanikoghos7285]

@@BodyFixExercises Thank you very much. My trigger points are chronic ones and have been there for years, so working with a ball will not make them go away fast unfortunately. Does this mean I have to wait until they are completely gone to start stretching or is it ok to do some ball rolling on them and then stretch? 💗

[@jonathanreid6077]

How offten a day should you do this if you are are active alot?

[@BodyFixExercises]

Once. (Maybe twice)

[@AyataHiragi]

Hello! I did this like, a year ago and it sort of helped? Like the pain always went away, but now I cant find any trigger points : ( like theres sore spots but not as heavily bad as back then. The pain for me at the top of my hip on the backside always happens when I do hiprolls(dancing), any ideas? : (

[@BodyFixExercises]

Sounds like you need to strengthen the outer glutes. Watch this... kzbin.info/www/bejne/q2PdaGWwg7WVi6M

[@ladyivy21663]

finally some kind of relief had sciatica for years, neuropathy, etc. ( was born with my feet inward) always has suffered with something. tight heel ligaments later then planter fachitis ( cant spell it) just when i thought it was over i gotten 2 huge knots in my left buttocks making my hip pain worse so unbelievably unbearable i lost my job hard enough to with sciatica and neuropathy... just ten seconds of this is all i could take what a relief. of course it comes right back until i can do it longer very painful to be on my back period n trying to get up n down on floor. thank you so much. still figuring out the side part of the hip pain going up. i dont have much strength in my legs to move around. as for step two i cant bring in my left leg ( my foot cant make it to my right knee.. my hip locks up) but just some kind of relief is a life saver!!! no doc or anyone cared to get xrays etc.. but yiu care enough to share with us ( especially when im barely making ends meet....for years because of this chronic pain a d keeping my jobs from mental health ...thank you so so much!

[@ladyivy21663]

failed to mention after straight correction ( no stages....) there was always something

[@BodyFixExercises]

So glad your got some relief from this. The key to get rid of it completely and stop it coming back is to strengthen the Gluteals. Doing 'Bridges' for Gluteus Maximus which you'll find in my Anterior Pelvic Tilt video. In your case, with your hip pain, I'd say strengthening Gluteus Medius is even more important. It could improve it massively!! So check this video out... kzbin.info/www/bejne/h2Wbloxpi9GEfJY

[@KitschyT]

Can tight hamstrings affect lower back as well? I’ve really tight hamstrings. Always have even when younger

[@BodyFixExercises]

Yes tight hamstrings can affect your lower back, but not as much as you would think. You don't need to be able to touch your toes. The best marathon runner in history (Kipchoge) can't even touch his own toes.

[@KitschyT]

@@BodyFixExercises I can’t stretch my legs straight if I lie down. I was explaining to my husband about your hamstring stretches & the way it affects the nerves etc. he was shocked. So new stretch coming up.

[@KitschyT]

@@BodyFixExercises and thank you

[@1smae100]

Yeah mines knotted around piriformis most likely sciatica nerve. I bent over to tie my shoes how I always do but the chair I was using would cause me to sloutch my back so it didn't do me any good once I got up to tie my shoes. Back was so stiff I couldn't stand straight. But now it's more in my buttok and leg it's annoying

[@sharonrodgers2029]

I want to try to stretches to help with my back and glute discomfort but I feel like thse would pop my hip which happens often and sometimes when I don't mean to but I guess that's the toll that 12 years of dance takes on your body

[@BodyFixExercises]

Dance is tough on the body!

[@sharonrodgers2029]

@@BodyFixExercises other than low weight workouts and stretching is there anything else you know that could help with hip popping and the muscle tension I will try the tennis ball massage asap ~a 22 year old who doesn't want to have bad hips/back when I'm older

[@TiedUpTee]

Should you feel any numbness in your leg or feet with this?

[@BodyFixExercises]

No

[@applejoy5277]

I do this sir but why makes me more pain my sciatica

[@BodyFixExercises]

You may be too low with the tennis ball and pressing on the sciatic nerve. If you get leg pain with this STOP or MOVE the position of the ball. (It may be just referred pain from the muscle though)

[@applejoy5277]

@@BodyFixExercises thank you sir...may allah bless u

[@DawnVanVanvorst-fn5xs]

Cant lay on floor

[@oambitiousone7100]

I keep a bag of tennis balls for my massage clients

[@BodyFixExercises]

Me too! 🙌

[@jepchumbastella1324]

Please will you mind i call you Please

[@BodyFixExercises]

Sorry, but as I said in your other comment a case following surgery is far too complicated to do remotely. I have to examine the spine in person. 🤷🏼‍♂️