Baby got lower back pain? It could be your buns, hun.
in Calabasas, California. “Glutes can be inactive from weakness, or because they are tight or restricted.”
In particular, your gluteus medius—located on the lateral side of the hip—is one of the main pelvic stabilizers, and if it’s not strong enough or doesn’t have the range of motion that it needs to keep your hips in place as you move, your lower back will end up putting in overtime. “If you have weakness in one or both sides, your back muscles have to overcompensate and work harder,” she adds.
Everyone experiences lower back pain differently. It might feel achy or sharp. You may even find that your pain starts off being sharp, and then transitions into being dull and achy. It’s very individualized, but any pain should alert you to pay attention to your body.. “When you’re taking a step with your right foot, your left foot comes off of the ground.
Of course, weak glutes are just one reason you might experience lower back pain. Another common cause is tight hamstrings. “It’s called the glute-hamstring complex,” says Dr. Sampson. “If [your hamstrings are] tight, you can’t access your glutes. They become disabled, so your low back will make up for it.”
Dr. Sampson suggests these three exercises that use a resistance band to activate and strengthen your glutes. You can do them on their own, but they can also be helpful to practice before walking, running, or hiking to get your glutes firing before activity so that they're primed to do what they’re supposed to once you're on the move.