In particular, your gluteus medius – located on the lateral side of the buttocks – is one of the major pelvic stabilizers, and if it is not strong enough or does not have the range of motion that you need to keep in place like your buttocks. Move, you will end up working overtime at the bottom of your back. “If you have weakness on one or both sides, you need to compensate for the muscles in your back and work harder,” he added.
Everyone feels lower back pain differently. It may feel painful or sharp. You may even notice that your pain starts to sharpen and then dulls and turns into pain. This is very unique, but you should be careful not to distract yourself from any pain.
An instance when you can notice it most is when you are walking. “When you take a step with your right foot, your left foot comes off the ground. The gluteus medius on your right side is blocking your pelvis and the muscles on your lower back on the left side are also helping, ”explained Dr. Sampson. “It’s a cross-pattern. The glute on the right comes, and the low back on the left. If the right glue is weak, you will need to work harder to stabilize the lower back. “
Of course, weak glutes are the only reason you can feel lower back pain. Another common cause is tight hamstring. “It’s called the glute-hamstring complex,” said Dr. Sampson. “If [your hamstrings are] Tight, you can’t access your glutes. They become disabled, so your lower abdomen will prepare for it. “
Dr. Sampson recommends these three exercises that use a resistance band to activate and strengthen your glutes. You can do this yourself, but they can also be helpful for practicing walking, running or hiking to fire your glutes before the activity so that they are more likely to do what you should do once you leave. Move
Squat is a movement you are probably familiar with. “Adding a resistance band will allow you to activate the gluteus medius,” said Dr. Sampson.
- Place your resistance band around both shins. Create excitement by starting with your legs slightly wider than the hip-width.
- Bend your knees to lower your torso, placing the weight of your heels.
- Drive with heels to bring yourself back to a stable position, with your glutes pressed to the top.
- Do 10 times three times.
Keep the band tight throughout the entire exercise, not letting the knee break.
Make sure your squat form is targeted:
“Sometimes your glutes don’t work, and if you give them more range, they’ll work for you,” said Dr. Sampson. Working with a resistance band can help with lateral motion.
- Start with a band around your shins, separating the hip-width of your legs. Push your weight back through your heels in a half-squat position.
- Go back five times from side to right and then five times to the left.
- Repeat three times.
Make sure you “keep your trunk from leaning to the side, keep your legs parallel, and lead with heels as you go out,” said Dr. Sampson. “If you can’t keep the trunk tilted, slow down.”
Banded front step
This step will add energy to your glute to prevent excessive compensation.
- Start with a band around your shins, buttocks-width apart.
- Five times forward and five times backward.
- Complete three sets.
Keep your knees on your feet, and your legs parallel. “Make sure you get a big touch with your feet,” said Dr. Sampson.
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