Question

I've been getting pain in my right buttock, the bone in my buttock hurts and when the pain comes, I cannot walk rightly. When I lay down, it even becomes difficult to rise of the problem. Sometimes the pain will go down the thigh. What could be this? The pain increases after I lift weights in the gym.

Dr.Julie Mercy J David · Accepted Answer

Kindly do these exercises.
Plank
the world record for the longest plank is 8 hours. Luckily, you don’t need to hold it that long for the exercise to have an effect! in fact.
You can hold it for 10-15 seconds.
• the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest.
• after kneeling, lean forward and place your elbows on the ground directly below your shoulders.
• lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine.
• hold the position and tighten your core muscles for the desired time.
2. Side plank
just like the original plank, but only balancing on one side.
• lie on the floor on your side, facing sideways with your feet together.
• lift up your body until you are supporting yourself with your elbow, directly below your shoulder.
• raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet.
• hold this position without dropping your hips.
• repeat on the opposite side.
3. Pelvic tilt with exercise ball
sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor.
• keep your shoulders back and spine straight.
• tilt your hips forward and flex your abdominals tight.
• tilt your hips backward as you stick your tailbone out.
• move back and forth slowly, keeping your shoulders back.
• repeat 10 times for 3 sets.
4. Superman
lie on your stomach, face down, with your arms out in front of you.
• lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded.
• hold for a minimum of two seconds.
• lower back down slowly.
• repeat 10 times for 3 sets.
6. Crunches
lie flat on your back, placing your feet flat on the floor with your legs bent.
• fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground.
• hold for a moment before lowering back down.
• repeat.
6. Quadruped arm opposite leg raises
• kneel on the floor, lean forward, and place your hands palm-down on the floor.
• make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders.
• raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine.
• slowly lower both your arm and leg until you are back in the starting position.
• switch arm and leg, and repeat.
7. Dead bug
lie flat on the floor on your back.
• lift your arms straight up from your body, reaching through the air.
• raise one leg until it is at a 90-degree angle from your body.
• slowly lower until it is in the starting position.
• switch legs and repeat.
8. Hip bridge
lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides.
• keep your feet hip-distance apart and try to keep your leg in vertical alignment with your knee.
• flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees.
• hold for a short moment before lowering back down.
• repeat 10 times for 3 sets.

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