Low back pain is one of the most common musculoskeletal complaints worldwide, affecting millions of people. Common causes may include poor posture, prolonged static or sitting times, and weak core and lower body muscles. While many people focus on core strengthening to alleviate back pain, the role of the gluteal muscles is often overlooked. Ultimately, strengthening the glutes can play a crucial role in preventing and managing low back pain. As physiotherapists, we emphasize a holistic approach that includes glute activation and strengthening exercises to support the lower back and improve overall movement patterns.
What is the role of the glutes muscles?
The gluteal muscle group is made of 3 key muscles:
- Gluteus maximus: The largest muscle responsible for hip extension and power generation
- Gluteus medius: Stabilizes the pelvis during walking and standing (prevents the hip from dropping)
- Gluteus minimus: Assists with hip stabilization and movement
When these muscles are weak, the body compensates by placing excessive strain on the lower back and other surrounding muscles. Thus, this imbalance can contribute to pain, stiffness, and reduced mobility in the lumbar spine.
How do weak glutes contribute to low back pain?
- Pelvic instability: First, weak glutes may lead to an unstable pelvis, increasing stress on the lumbar spine
- Compensatory movements: Additionally, the lower back muscles have to work harder, leading to tightness and discomfort
- Poor posture and gait: Also, it may cause a posture known as an excessive anterior pelvic tilt (looks like an excessively arched lower back), which can cause increased fatigue and inefficient movement patterns
- Reduced shock absorption: The glutes play a key role in absorbing impact during activities such as walking, running, and jumping. As a result, weakness in this muscle group forces the lower back to compensate, leading to pain and dysfunction
What are the benefits of glute strengthening for low back pain?
- Enhanced pelvic stability: First, strong glutes provide support and a stable base for the lumbar spine and pelvis
- Reduced lower back strain: Secondly, engaging the glutes helps distribute forces more evenly across the body, reducing excess pressure on the back
- Improved movement efficiency: Third, the glutes are extremely powerful muscles that contribute to lots of our daily activities like walking, stairs, standing up and sitting down. Functional glutes can make you feel stronger in your everyday life
- Decreased risk of injury: Finally, a strong posterior chain reduces the likelihood of injury in the entire lower body, including the back, hips, knees and ankles
How do I strengthen my glutes?
The following are a couple of examples of some glute strengthening exercises. As always, please check with a health care professional like your Physician or Physiotherapist before starting a new exercise program, especially if you have any comorbidities.
1. Glute bridges
- Lie on your back with knees bent and feet hip-width apart
- Engage your core and squeeze your glutes as you lift your hips off the ground
- Hold for a few seconds, then lower back down
- Repeat for 3 sets of 12-15 reps
2. Clamshells
- Lie on your side with knees bent and feet together.
- Keeping your feet touching, open your top knee while keeping your pelvis stable.
- Slowly return to the starting position.
- Perform 3 sets of 12-15 reps per side.
3. Squats
- Stand with feet hip-width apart.
- Lower yourself as if sitting into a chair, keeping weight on your heels.
- Engage your glutes to return to standing.
- Perform 3 sets of 10-12 reps.
4. Hip Thrusts
- Sit on the ground with your upper back resting against a bench.
- Place a weight (optional) across your hips and drive through your heels to lift your hips.
- Squeeze the glutes at the top, then slowly lower down.
- Perform 3 sets of 10-12 reps.
Looking for some help?
Find out how to prevent lower back pain with some tips for lifting and posture from our Registered Physiotherapists. If you’re struggling with persistent low back pain, consulting a Physiotherapist at PhysioNow can help! We can determine the cause of your pain and design a personalized program tailored to your needs. Get rid of your back pain with PhysioNow! Contact us to book your first assessment and treatment today!
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