Low back pain =Weak Glutes
Low Back Pain = Weak Glutes
In my 20 years of training, by far the most common chronic pain our clients experience is low back pain. Due to the structure of the human anatomy, the spine takes a lot of stress in daily movement. Low back pain can be caused by several factors, some of which can be poor posture, disc integrity, and poor mobility, to name just a few. Often though, since the human body is all connected, usually more than one factor is the culprit. If I were to pinpoint, however, one area to relieve low back pain, it would be to strengthen the GLUTES.
Why is the gluteus maximus the biggest muscle in the body? Because it has the important task of keeping us upright and pushing our bodies forward. The gluteus maximus also gets assistance from the gluteus medius and minimus. The gluteus medius and minimus work together to stabilize the hip which assists in balancing the body. Due to inactivity over time, glutes are weakened, and not stimulated, which then prevents this big muscular structure from efficiently keeping our bodies upright and supporting our daily movement.
Because of its key roles in stability and movement, weak glutes can lead to low back pain and can even affect the hips and knees. So often in training, and especially with males, glutes can get ignored and the focus turns to chest, arms, and abs. Don’t fall into this trap. Incorporate proper and effective glute exercises to your routine. Here are my top 3 go-to glute movements with regressions and progressions:
1. Hip Thrusts
Why: great for overall gluteus maximus strength and teaching hip extension
Regression: Lying Glute Bridge
Progression: Single Leg Hip Thrust
2. Banded Clamshell
Why: often use physical therapy for pain management, it targets the glute medius and piriformis to strengthen the core and pelvic muscles
Regression: no bands, just bodyweight
Progression: Banded Lateral Walk or Standing 1-Leg Fire Hydrant
3. RDL w/ kettlebells, dumbbells, or barbell
Why: strengthens the posterior chain and can enhance daily movement and performance
while reducing back pain
Regression: bodyweight or anterior loading
Progression: Single Leg RDL
So next time you grab that low back to relieve that dull ache, ask yourself, “have I worked and stimulated my glutes?” Train your glutes consistently! Your body will thank you for it. Glute Demos
Remember to always #TrainforliFE.
You want strong glutes and a pain free lower back? Contact us @functionalelements
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFS