In particular, your gluteus medius, located on the lateral side of your hips, is one of your main pelvic stabilizers, and if it’s not strong enough or doesn’t have the range of motion you need to hold your hips in place as you move, your lower back will end up working overtime. “If you have weakness on one or both sides, your back muscles have to overcompensate and work harder,” he adds.
Everyone experiences lower back pain differently. It may feel sore or sharp. You may even find that your pain starts out sharp and then becomes dull and aching. It’s very individualized, but any pain should alert you to pay attention to your body.
One of the cases where you might notice it more 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 the right side prevents the pelvis from falling, and the lower back muscles on the left side also help,” explains Dr. Sampson. “It’s a criss-cross pattern. The glutes on the right side are lit and the lower back on the left side is lit. If your right glute is weak, the left side of your lower back has to work even harder to stabilize you.”
Of course, weak glutes are just one of the reasons you may experience back pain. Another common cause is tight hamstrings. “It’s called the glute-hamstring complex,” says Dr. Sampson. “Yes [your hamstrings are] tight, you can’t access your buttocks. They’re handicapped, so your lower 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 your own, but they can also be helpful to practice before walking, running, or hiking to get your glutes fired up before the activity so they’re prepared to do what they’re supposed to do once you’re in the move. .
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Band Squats
A squat it’s a move you’re probably familiar with. “Adding resistance bands will allow you to activate the gluteus medius,” says Dr. Sampson.
- Wrap your resistance band around both shins. Create tension by starting with your feet slightly wider than hip-width apart.
- Bend your knees to lower your torso, placing your weight on your heels.
- Drive through your heels to return to standing, squeezing your glutes at the top.
- Do 10 repetitions three times.
Maintain tension on the band throughout the exercise, without allowing your knees to collapse.
Make sure your squat form is on target:
side step with bands
“Sometimes your glutes aren’t activated, and if you give them more amplitude, they’ll work for you,” says Dr. Sampson. Working lateral movement with a resistance band can help.
- With the band around your shins, start with your feet hip-width apart. Push your weight back through your heels into a semi-squat position.
- Step to the side five times to the right and then five times to the left.
- Repeat three times.
Be sure to “keep your trunk from leaning to one side, keep your feet parallel, and lead with your heel on the way out,” says Dr. Sampson. “If you can’t keep your trunk from leaning, reduce your range of motion.”
Front step with band
This move will add strength to your glutes to prevent overcompensation.
- Start with the band around your shins, feet hip-width apart.
- Take a step forward five times and five times back.
- Complete three sets.
Keep your knees over your feet and your legs parallel. “Make sure you give a big backward reach with your foot,” says Dr. Sampson.
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