10/06/2026
Stop sitting on “sitting bone” pain! 🛑
Pain around the bottom of the pelvis, especially when sitting, driving, or running, can be persistent and frustrating. One common cause is hamstring tendinopathy, aka irritation where the hamstring tendons attach to the bottom of the pelvis.
Graded strengthening can help improve tendon capacity, build resilience, and gradually reduce pain. 💪
Here are 3 functional exercises aimed at doing just that:
1️⃣ Eccentric Hip Extension - firing both the Hamstrings and Glutes (like you do when you walk), focusing speed with the kick and control with the return, effectively putting a high load on the tendon as it has to lengthen.
2️⃣ Eccentric Hamstring Curl - targeting the hamstrings specifically as they perform their main job of controlling the knee
3️⃣ Single Leg RDL - now we’re closing the kinetic chain and working the posterior chain complex. Slight bend of the standing leg, spine long, hinge from the hip, keeping the weight close to your standing leg.
🎯 Add weight gradually and avoid pushing through pain. Duh!
⚠️ Disclaimer: Pain in this area can have many different causes. Avoid self-diagnosing and seek an experienced clinician for a full assessment and individualized treatment plan.
Ready to get back to sitting, running, and moving without pain?
📩 DM Altus to set up a FREE consultation.
