Your Cart is Empty
Everyday pain
Cancer-related pain
All pain guides Cancer guides written with your care team in mind
Learn about glute pain, explore gentle ways to ease tightness, and know when to seek help.
A deep ache after hours of sitting, tightness on stairs or hills, or a knot in the buttock that stretching alone never quite shifts. Glute pain shows up differently for everyone, and yours has its own pattern.
Gentle movement, regular breaks from sitting and short, careful release work can ease everyday glute tightness. Percussion therapy is backed by published research for fast, temporary relief of muscle aches. It is a tool, not a cure.
Most glute pain eases on its own within a few weeks; if yours is not improving or stops your normal activities, see a GP. Pain after a fall or accident, numbness or tingling down your leg, or feeling unwell with it: urgent GP appointment or 111.
Self-care steps drawn from NHS hip-pain guidance. They are not medical advice, and no single routine fits every body: if your pain is undiagnosed, severe or getting worse, speak to a professional first.
Stay active. NHS guidance is to keep up your normal daily activities as far as the pain allows. Avoiding all movement for long periods tends to leave you stiffer, not better.
Keep moving gently. Gentle glute stretches and short walks, little and often, beat hours in a chair. The NHS publishes free hip exercises if you want a starting point.
Painkillers, if suitable. Paracetamol or anti-inflammatories such as ibuprofen can help some people, but they are not suitable for everyone. Check with a pharmacist or GP if you are unsure.
If you use a massage gun. Use it on the fleshy buttock muscles only, never on the spine, hip bone or tailbone. Follow the manufacturer's instructions that come with your device, start gently, and stop if the pain gets worse.
Check first if anything else is going on. If you are pregnant, have a long-term health condition, or have had recent surgery, ask a GP or pharmacist before using a massage device.
Watch: how to ease tight glutes with a massage gun (under 2 minutes)
Recovapro Lite
£89 £159
Small, light and easy to handle, with swappable heads that wipe clean.
We make massage guns, so weigh what we say accordingly. If your pain is not muscular, the honest advice is above: see someone.
Percussion therapy, for fast temporary relief of muscle aches and tension. That is the claim, and the whole claim.
Try it on your glutes, not on our word.
Not improving after a few weeks: see a GP. After a fall, or with numbness or tingling down your leg: urgent help now, via 111 or 999 as the NHS advises.
We are developing RecovaSmart around the full story of pain: what it feels like, what it changes and what you have tried.
See what we are working towards
In development. Not a service you can use today.
Compare Lite, SE and Max side by side.
Swipe across to compare Lite, SE and Max.
| Lite | SE | Max | |
|---|---|---|---|
| Amplitude | 12 mm | 14 mm | 16 mm |
| Motor | 40 W brushless | 60 W brushless | 90 W brushless |
| Speed modes | 5 | 5 | 5 |
| Noise | 40 dB | 42 dB | 46 dB |
| Battery | 180+ minutes | 240+ minutes | 300+ minutes |
| Smart features | - | Bluetooth enabled, customisable speed range, Twist & Lock attachments, force meter | Bluetooth enabled, customisable speed range, Twist & Lock attachments, force meter |
| Attachments | 4 attachments
| 5 attachments
| 7 attachments
|
| Best for | Everyday carry, first massage gun, gentler settings | Fitness enthusiasts and athletes | Heavier training, deeper pressure, docking station |
RecovaSmart downloads are currently paused. Read the app update.
