Skip to page content
The Centers for Advanced Orthopaedics Orthopaedic Medicine and Surgery

Main Navigation

  • AboutExpand About section
    • About Our Practice
    • Frequently Asked Questions
    • New Patient / Forms
    • Insurance & Payment
    • Patient Parking
    • Prescription Requests
    • Hospital & Surgery Center Affiliations
  • Our ProvidersExpand Our Providers section
    Find a provider
    or
    or
    View all providers→
  • SpecialtiesExpand Specialties section
    • Hand & Wrist
    • Shoulder and Elbow Surgery
    • Neck & Back
    • Hip & Knee
    • Foot & Ankle
    • Work Related Injuries
  • TherapyExpand Therapy section
    • Meet Our Therapists
    • Physical Therapy
    • Hand Therapy
  • ServicesExpand Services section
    • Onsite Services
    • General Orthopaedics
    • Sports Medicine
    • IME / Expert Medical Witness
    • Physical Therapy
  • LocationsExpand Locations section
    or
    or
    View all locations→
  • Blog
Explore Office Locations
    • D.C. 1015 18th St.
    • Germantown
    • Navy Yard 300 M St.
    • Hand Therapy at Dupont
    • Physical Therapy at Dupont
    • Physical Therapy at Germantown
    • Physical Therapy at Navy Yard
D.C. 1015 18th St.
Address
1015 18th St., NW Suite 300 Washington, D.C. 20036
Contact Numbers
Phone
202-835-2222
Fax
202-969-1798
More Details
Germantown
Address
20410 Observation Dr Suite 102 Germantown, MD 20876
Opening Hours
Monday - Friday 8:00 AM - 4:30 PM
Contact Numbers
Phone
301-456-0086
Fax
301-456-0085
More Details
Hand Therapy at Dupont
Address
1015 18th Street NW Suite 400 Washington, D.C. 20036
Opening Hours
Mon - Thu: 7 a.m. - 6 p.m. Fri: 7 a.m. - 4:30 p.m.
Contact Numbers
Phone
202-827-8317
Fax
202-659-8724
More Details
Navy Yard 300 M St.
Address
300 M St. SE Suite 325 Washington, D.C. 20003
Opening Hours
Monday thru Thrusday - 7:00AM to 4:00PM Friday- 7:00AM to 2:00 PM
Contact Numbers
Phone
202-900-2245
Fax
202-900-2249
More Details
Physical Therapy at Dupont
Address
1015 18th Street NW Suite 400 Washington, D.C. 20036
Opening Hours
Mon - Thu: 7 a.m. - 6 p.m. Fri: 7 a.m. - 4:30 p.m.
Contact Numbers
Phone
202-827-8317
Fax
202-659-8724
More Details
Physical Therapy at Germantown
Address
20680 Seneca Meadows Pkwy Suite 216 Germantown, Maryland 20876
Opening Hours
Monday - Friday 9 am - 4 pm
Contact Numbers
Phone
(240) 981-6060
(301) 337-8989
More Details
Physical Therapy at Navy Yard
Address
300 M Street SE Suite 325 Washington, D.C. 20003
Opening Hours
Monday thru Thrusday - 7:00AM to 4:00PM Friday- 7:00AM to 2:00 PM
Contact Numbers
Phone
202-900-2245
Fax
202-900-2249
More Details
Make Appointment Make an Appointment Schedule Here
Patient Portal Patient Portal Access Your Account
Pay My Bill Pay My Bill Make Payment Here
Quick Links
Additional Links
  • Patient Parking
Home
Main Navigation
  • About
    • About Our Practice
    • Frequently Asked Questions
    • New Patient / Forms
    • Insurance & Payment
    • Patient Parking
    • Prescription Requests
    • Hospital & Surgery Center Affiliations
  • Our Providers
    • Marc Danziger, M.D., F.A.A.O.S.
    • Scott C. Faucett, M.D., M.S.
    • Brad Gelfand, M.D.
    • Matthew Harb, M.D.
    • Louis Levitt, M.D., M. Ed., CAO Secretary
    • Noah Raizman, M.D.
    • Mark Scheer, M.D.
    • Benjamin E. Stein, M.D.
    • Lauren Rae Fulginiti, PA-C
    • Lauren George, PA-C
    • Margaret Shea, PA-C
  • Specialties
    • Hand & Wrist
    • Shoulder and Elbow Surgery
    • Neck & Back
    • Hip & Knee
    • Foot & Ankle
    • Work Related Injuries
  • Therapy
    • Meet Our Therapists
    • Physical Therapy
    • Hand Therapy
  • Services
    • Onsite Services
    • General Orthopaedics
    • Sports Medicine
    • IME / Expert Medical Witness
    • Physical Therapy
  • Locations
    • D.C. 1015 18th St.
    • Germantown
    • Navy Yard 300 M St.
    • Hand Therapy at Dupont
    • Physical Therapy at Dupont
    • Physical Therapy at Germantown
    • Physical Therapy at Navy Yard
  • Blog
Follow Us
  • Facebook
  • Twitter
  • Instagram
Page Content
March 14, 2023

Pain in the Butt

As we all know, it is a challenge to maintain our bodies. Due to the daily grind of a busy DC lifestyle, it can be increasingly hard to find time to exercise.  The current trend of smart watches and calorie counting wristbands are great tools to aid in avoiding a sedentary lifestyle. However, unless we are utilizing the proper musculature to accomplish our “10,000 steps” for the day, we will always be fighting an uphill battle.  

Most people spend much of their day in a seated position, under-utilizing the muscles that are essential for core and hip stability.  These muscles, known as “the Glutes” (Gluteus maximus, medius, and minimus), primarily produce hip extension and create pelvic stability in the frontal and transverse planes.

Extended periods of time in a seated position place the muscles on the front of your hips in a shortened position pulling the pelvis forward.  This adaptation over time creates a mechanical disadvantage and functional weakness of the larger hip stabilizers in the back of the hips “the glutes".

This decreased strength and control causes inefficiency of the gluteal muscles to extend the hip. So, without your trusty glutes doing their job efficiently, your lower back muscles have to provide the extension that each of those 10,000 steps require.  This can lead to eventual degeneration in the hips and lumbar spine over time, causing biomechanical imbalances and the inevitable “low back pain” that we all fear.

The old saying of “if you don’t use it, you lose it” definitely applies with the posterior musculature of the hips.  However, there are things you can do to ensure that you maintain gluteal strength and motor control.  It is important to take breaks between long bouts of sitting. Try to get up every hour and walk around for a few minutes. Some examples of exercise to perform include: lumbar extension, glute bridges, clamshells, and side steps.

As with all exercises, if there is pain you should consult your physician or therapist before continuing.


Don’t let nagging pain or injury hold you back. At the Office of Orthopaedic Medicine & Surgery, we are committed to delivering the best in comprehensive medical care in Washington, DC.

Call us today at 
(202) 835-2222 or request an appointment online.

The Centers for Advanced Orthopaedics is redefining the way musculoskeletal care is delivered across the region with locations throughout Maryland, DC, Virginia and Pennsylvania.

Learn More

The Centers for Advanced Orthopaedics
  • Non-Discrimination Policy
  • Privacy Policy
  • Disclaimer
  • Billing Disclosures

Find us on:

  • Facebook
  • Twitter
  • Instagram
Site Map
  • About
  • Our Providers
  • Specialties
  • Therapy
  • Services
  • Locations
  • Blog
Quick Links
  • Patient Parking
Copyright © 2025 The Centers for Advanced Orthopaedics
Site by Piszko

We may use third-party services like Google Analytics to analyze how people interact with www.dcorthodocs.com or to provide additional functionality to you. These services will be able to see limited information about your device and/or internet connection, such as your IP address, and may set cookies in your browser. No personal or health information is collected or transmitted by www.dcorthodocs.com.