There's nothing pleasant about a tight, crampy butt.
First though, let’s talk about what causes butt cramping. There are a few main reasons your butt can get tight or crampy,, PT, DPT, assistant director and physical therapist at Recovery Physical Therapy in New York City, tells SELF.
The first: You’ve been sitting a lot. Sitting for more than 30 minutes can cause the glute muscles to turn off, explains Lamontagne. So if you’ve been stationary for a long period of time—say, you’re locked into back-to-back-to-back Zoom meetings for two, maybe three hours—and then you try to move, you’re suddenly using a muscle group that’s been used to not doing a whole lot. This burst of energetic movement can cause the glutes to cramp, explains Lamontagne.
Another reason your glutes may feel tight or crampy is because the muscle group has been overworked, either during your“When you continuously try to use the same muscle over and over during high intensity workouts or prolongedButt tightness can also occur when the muscles that surround your glutes are tight.
Lamontange explains it this way: Your hip is a ball and socket joint that slides and glides as you step or rotate your legs. If the hip joint becomes stiff—from arthritis, for example, or a recent injury that caused inflammation—then the sliding and gliding movement can become restricted and create resistance that your glutes has to work against.
“Without a smooth gliding joint, the muscles are working harder to move you in the direction you’re trying to move,” she explains. All that hard work can lead to muscle overuse, and ultimately, a tight crampy butt.
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