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Low Back Pain? Check Your Glutes!

Have you or someone you know ever experience low back pain? Chances are, you’ve responded ‘yes.’ Low back pain is one of the most common forms of musculoskeletal degeneration. According to the National Institute of Health, lower back pain is the most common cause of work-related disabilities. It is also  a leading contributor to missed workdays. Approximately 80% of all adults have experienced low back pain in their lives.

What causes low back pain?

The gluteal muscles (gluteus minimus, medius, and maximus) are the strongest and most important skeletal muscles of the body, and allow your body to propel itself forward and upward, acting as mobilizers and stabilizers. However, they are surprisingly the most unused of the skeletal muscle groups. This is due to the fact that we are in the seated position for most of our waking day. As our culture and lifestyle continues to promote inactivity at home and in the workplace, with increased accessibility to technology and a decreased need to be active, without intentionally adding exercise into our lives, we are becoming more inactive, and consequently, compromised.

How does this play into low back pain that is dramatically affecting so many people? The correlation is very clear.

The gluteal muscles use the sacroiliac joint as an important attachment site, as do many of the lower back muscles (erector spinae, latissimus dorsi, thoracolumbar fascia, iliacus). In the seated position our gluteal muscles stop firing. Furthermore blood flow is naturally reduced to these large muscles, as well as the neuronal activity that is essential in proper muscle stimulation and activation. The low back muscles and quadriceps often take over, and become over activated. They are often strained due to improper firing patterns and overcompensation of the gluteal muscles. One solution? Stand up!

How can gluteal strength prevent low back pain?

As mentioned above, the gluteal complex is the most important of the musculoskeletal system. These muscles are so important because they take stress off the spinal column during multi-planar movements, which comprise most of our daily actions (picking things up, walking, running, playing sports). The glutes assist in controlling our legs, hips, pelvis, and torso. There are attachment sites to the bones connected to and affecting each of these body parts. Thus when these prime movers that propel us forward and upward are not firing properly, other muscles step in and begin compensating. For example, how many times have you had sore quads after a workout, as opposed to having sore glutes?

What YOU can do: Corrective gluteal exercises

A change in one’s position and posture at work, or joining a gym and having a trainer show you intense glute exercises may not be possible. Standing up and walking around for a few minutes every hour are extremely important and can help correct some of the problems that sitting generates.  There are very basic exercises for glute activation and strength to get you started. These will help you get off your butt, and allow for proper firing of your gluteal muscles. This greatly reduces the likelihood of low back pain!

 

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