Overlooked Cause of Back Pain
Doing everything right, but still dealing with relentless back pain?
Your glutes may be to blame. (Well, maybe your technique, too… more on that below.)
When your glutes are weak, your lower back has to do more work to pick up the slack.
However, your spine and the muscles surrounding it were not created to be your big movers.
Those muscles - your core - are stabilizers, bracers.
This unbalanced work often leads to pain and discomfort in your low back.
So let’s strengthen those glutes!
JUST ONE THING
Do you ever experience low back pain WHILE doing glute bridges?
Your JUST ONE THING to Help Reduce Back Pain:
Correct Your Glute Bridge Technique
We’ve established that strengthening your glutes will help ease your persistent, nagging back and hip pain.
But what do you do when you experience low back pain WHILE you’re doing glute bridges to strengthen your glutes?!
This is fairly common. And an easy fix.
Chances are that you’re either:
- Pushing up too high
- Arching your back to make the bridge happen
There’s a simple trick, which will ensure you’re targeting your glutes instead of your low back when you do glute bridges.
How you do it:
Glute Bridge With Adjustments
- Tuck your pelvis under first, before you lift.
- Squeeze your glutes to lift hips up, then gently set them back down on the floor.
- Don’t push up quite as high, this will ensure your back doesn’t arch causing pain.
Extra tip: Want to take it one step further? Exhale and draw a kegel/pelvic floor contraction as you lift up. Then inhale and release the kegel contraction as you set your hips back down. You can also use a ball between your knees to create even more connection between your core and pelvic floor.
Did You Know...
- Weak glutes are the most commonly overlooked cause of back pain.
- The biggest cause of glute weakness is too much sitting, so get up frequently throughout the day! A standing work desk is a great choice 👍
- It’s not just about your back! Knee pain, hip pain, and tight hip flexors are all linked to weak glutes, too.
Until next week... Be strong
