At their distal (lower) end, they cross the knee joint.īecause of their direct connection to the sit bone, repeated engagement, rapid engagement or stretching of these muscles can lead to inflammation or irritation of the boney attachment area. These three muscles attach to the ischial tuberosity at their proximal (top) end. The hamstrings are probably the muscles in this group that we’re most familiar with. Let’s take a look at each of the muscles and how they possibly relate to sit bone pain. The gluteus maximus wraps over the top of the ischial tuberosity to attach from the iliotibial band (IT band) to the sacrum. They include each of the hamstrings (semimembranosus, semitendinosus, and biceps femoris-long head), adductor magnus, and the sacrotuberous ligament. There are a number of important muscles and other structures that attach to the ischial tuberosities. We call them sitting bones because if you were sitting “properly” your pelvis would have a slight anterior tilt and hopefully you would be sitting on your sit bones! When we slouch and tuck our pelvis under we are also adding weight to the sacrum and or the coccyx (tail-bone). The ischial tuberosities are boney bumps located on the posterior (back) side of the ischium. Tuberosity refers to a large raised bump on a bone. Ischial refers to the ischium, which is the posterior (back), inferior (lower) portion of the three fused bones that make up the pelvis. Has it changed since that moment if you remember? What & where are the sit bones? What are the sit bones?Īs I mentioned, what we commonly refer to as our “sit bones or sitting bones” are more technically called the ischial tuberosities. Or, does it feel like a dull ache that includes a larger area than the sit bone itself? In other words is it your sit bone and sometimes also radiating lower, perhaps the back or side of the leg?ĭoes it come on after sitting in a particular position for a while?ĭoes the pain come and go regardless of activity?Īre you aware of times when the pain goes away, such as when you practice yoga or do other activities?ĭo you remember the moment that this began? Is the pain sharp and only when you forward bend? There are some important questions you may want to ask to help identify the source of your sit bone pain. Trigger points that are referring into the sit bone area.Over stretching (tearing) a hamstring which usually happens with an audible pop.Overdoing forward bends in yoga and creating general inflammation at the hamstring attachment.Sit bone pain can come from any of the following: ![]() ![]() You can always check out my original article on sit bone pain here. In fact, figuring out the cause of sit bone pain can be the trickiest part of managing it! If you can’t figure out what caused it, then you might choose the wrong way of working with your sit bone pain, all the while wondering why it never gets any better. I’ve learned from working with many clients and students that what we think is the cause of sit bone pain and what the cause really is are often two different things. How best to manage sit bone pain depends on the cause of the pain.
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