Low Back Pain: Stand Up & Check your Glutes!

Low back pain is the leading cause of disability worldwide, and one of the most overlooked contributors is gluteal weakness — specifically, inhibition of the gluteus medius and maximus.

The glute-back connection: Your glutes are the powerhouse of your lower body. When they are weak or inhibited (which happens from prolonged sitting), your low back muscles compensate by overworking. They were not designed to be prime movers — they are stabilizers. Asking them to do the glutes' job leads to fatigue, spasm, and pain.

Signs your glutes are the problem: - Low back pain that worsens with standing or walking - Pain after prolonged sitting that improves once you "warm up" - Difficulty standing on one leg - Knee valgus (knees caving in) during squats - Hip drop when walking (Trendelenburg sign)

Three exercises to wake up your glutes: 1. Glute bridges — Lie on your back, squeeze your glutes and lift your hips. Hold 5 seconds, 3 sets of 12. 2. Clamshells — Side-lying with knees bent, open your top knee like a clamshell. 3 sets of 15. 3. Banded lateral walks — Place a band above your knees and walk sideways with a slight squat. 3 sets of 10 each direction.

If you sit more than 6 hours a day, your glutes are likely contributing to your back pain. Stand up, activate them, and give your low back a break.