Sit bone pain is not uncommon even for those that don’t have a yoga practice. Sit bone pain Why might you experience pain at or around the sit bones? This ligament is far less likely than either the hamstrings or adductor magnus to be the culprit in sit bone pain. The tissue of sacrotuberous ligament is part of the same connective tissue as the paraspinal muscles that then becomes tissue that runs over the sacrum to connect to the ischial tuberosity and finally become the tendons of the hamstrings.Īlthough it is possible to injure this ligament, usually during some kind of sports activity, injuries tend not to occur at the sit bone attachment. The sacrotuberous ligament is a thick ligament that connects the sacrum to the ischial tuberosity. The most likely reasons for a sit bone injury at the adductor magnus are either being over-adjusted or simply going too far in a wide leg forward bend (upavishta konasana, or prasarita padottanasana). Hamstrings that are engaged while stretching may also lead to sit bone pain.Īdductor magnus is sometimes referred to as the fourth hamstring because it also attaches to the ischial tuberosity at its proximal end and a portion of its fibers extend the hip joint. My observations are that chronically tight hamstrings that lead people to struggle and strain too much, especially in forward bending, can lead to irritation. 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.
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