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For the last couple of months, possibly longer I have had an ache in my left buttock. The intensity changes day to day, but its never particularly severe, just consistent. Location wise I'd say its towards the top end of the buttock/lower left side of the back. I've contorted myself into various positions to try and find a stretch that in anyway triggers or relieves it, but pretty much nothing does. the closest I have got is by lying on my back and bringing my left knee up and across to the right. This seems to pull the top of the glute area, and that can be quite uncomfortable at times.
Parallel to this condition I have had 2 far more severe incidents in this period. On two occasions i've had a much harsher pain, something more akin to a pinched nerve or pulled muscle right down the bottom of my spine (waistband level), slightly off to the left. The first occasion started during a long run. I just felt it come on around mile 6, and obviously carried on running for another 3 or 4 miles! Next day it was terrible, back was completely stiffened, no flexibility in the lower back, lots of pain and it took best part of 2 weeks before I had movement back and could run. Second time was on a Monday morning, having done a long run the Sunday with no sign of a problem. Woke up ok, but within an hour the same thing had happend. Pinch pain the lower left back, no flexibility. This time the pain was very severe, and spread around the left hip and groin. Again took 2 weeks to come back from. Not sure if these incidents are related to the long running ache or not.
On the second incident I went to see a chiropractor in a bid to get it sorted within a week for a half marathon race. He diagnose a twisted pelvis, and suggested strengthing and balancing of the core muscles long term could help. He mentioned the pain could be coming from SI Joint. I now do the following in the morning and evening:
- Back flexing (lie on front push up shoulders to arch back)
- Hip flexor stretch
- Hip raises for glutes
- Clam shells
- Hamstring stretch
- Planking (started gentle at 30 seconds, now up to 1min 30)
Basically I am now running, however the ache is still there. Not sure whether I should carry on running through it, and keep up the stretching etc in the hope that one day I wake up and its just gone, or should I rest indefinitely?? Anyone recognise any of these symptoms and have any magic bullet excercises, stretches tablets!! I have a marathon in October and really need to step up the workload, but am worried it will just flare up again...