I did these exercises but without a ball. The thrusts to work my butt. My lower back and sacrum area ache when I lay in bed. I do that hip stretch all of the time. I hit the left butt against a metal door handle 4 months ago, had a huge bruise, and as a result I believe I irritated the sciatic nerve, as I also have pins and needles down the back of the calf every time I change position.
Which hip stretch do you do all the time? It's fine to do the thrusts off the floor, it's called a "glute bridge" then. Since i released this video, I have been using a different glutes exercise which I think is better than either though, "banded pull-through" is in my video list here. Yes what you are experiencing suggests that your glutes are weak and your piriformis is trying (unsuccessfully by design) to compensate.
I did these exercises but without a ball. The thrusts to work my butt. My lower back and sacrum area ache when I lay in bed. I do that hip stretch all of the time. I hit the left butt against a metal door handle 4 months ago, had a huge bruise, and as a result I believe I irritated the sciatic nerve, as I also have pins and needles down the back of the calf every time I change position.
Which hip stretch do you do all the time?
It's fine to do the thrusts off the floor, it's called a "glute bridge" then. Since i released this video, I have been using a different glutes exercise which I think is better than either though, "banded pull-through" is in my video list here.
Yes what you are experiencing suggests that your glutes are weak and your piriformis is trying (unsuccessfully by design) to compensate.