If you’re dealing with lower back pain, you’re not alone. It’s one of the most common complaints we see among gym-goers, runners, desk workers, and just about everyone else. But did you know that the cause of your discomfort might not be in your back at all? Weak or inactive glutes—the powerhouse muscles in your hips—could be to blame. Let’s break down the connection and how biokinetics can help.
How Weak Glutes Affect Your Spine
Your glutes (gluteus maximus, medius, and minimus) do more than just make your jeans fit better. They’re essential for stabilising your pelvis, supporting your lower back, and generating power for movement. When these muscles are weak or don’t fire properly, the lower back often takes over, working harder than it should.
Here’s what happens:
- Pelvic instability: Weak glutes allow your pelvis to tilt or drop, putting extra strain on your lower back.
- Overcompensation: Other muscles, like the lumbar spine extensors, work overtime to stabilise the area.
- Movement dysfunction: Running, squatting, or even standing puts uneven pressure on your spine.
This imbalance can lead to persistent lower back pain, tight hip flexors, and even injuries like herniated discs or chronic muscle tightness.
Signs Your Glutes Aren’t Pulling Their Weight
You might not immediately notice that your glutes are underperforming, but there are clues to watch for:
- Chronic lower back pain or tightness, especially after long periods of sitting or standing.
- Hip pain or instability, as the hips try to compensate.
- Difficulty activating your glutes during exercises like bridges or squats.
- Over-reliance on hamstrings or lower back during movements that should be glute-driven.
- Knee pain during running or jumping—yes, weak glutes can affect the entire kinetic chain!
3 Exercises to Activate and Strengthen Glutes
If you suspect your glutes need a wake-up call, start with these simple, targeted exercises:
- Glute Bridges
Lie on your back, knees bent, feet flat on the floor. Squeeze your glutes to lift your hips into a bridge. Hold for a few seconds, then lower.
Start with 2 sets of 10–15 reps. - Banded Lateral Walks
Place a resistance band around your thighs or just above your knees. With knees slightly bent, step sideways, keeping tension in the band. Focus on control and glute activation.
Aim for 3 sets of 10 steps each way. - Banded Clamshells
While lying on your side with a band around both knees, lift the top knee till just before you feel the need to rotate the hips or lower back then go back down.
Do 2–3 sets of 10–12 reps per leg.
These exercises target the glutes while promoting better hip stability and movement control.
How Biokinetics Fixes the Movement Chain
At its core, biokinetics focuses on restoring proper movement patterns and strengthening the body’s weak links. When it comes to lower back pain tied to weak glutes, a biokineticist will:
- Assess your posture and movement: Identifying compensations like pelvic tilt or lumbar dominance.
- Test glute activation and strength: Looking for imbalances or delayed muscle firing.
- Design a personalised rehab plan: Incorporating progressive glute strengthening, core stability, and mobility work.
- Educate you on proper form: Teaching safe, effective movement to reduce back strain and prevent re-injury.
Unlike generic exercise plans, biokinetics tailors your programme to your unique needs and movement patterns, ensuring lasting results.
When to Get a Personalised Rehab Plan
If your back pain has been lingering for more than a few weeks, or if you notice a pattern of discomfort tied to certain activities (like running or lifting), it’s time to get assessed. A personalised plan from a biokineticist can:
- Identify underlying glute weaknesses or movement dysfunctions.
- Help you regain control and strength where it matters.
- Reduce your reliance on pain medications or passive treatments.
- Get you back to moving confidently and pain-free.
Let’s strengthen from the ground up—book your first session today.