When low back pain appears, many people thinks about stretching the back, or massage it. But what we often forget is that the main character is the gluteus maximus. That muscles not only shapes to the hip, it also help establish the pelvis, holds the spine, and shares the weight throughout the daily movements. If at some point the muscles is weak, the lower part of the back will have to work more, and that’s when the burden starts.
Also, when the gluteus maximus is not doing its job other muscles will compensate too, like the spinal erector, and these can increase tension.
According to experts like Quirón Salud, one of the best ways to prevent the pain is to combine glute strength with a good abdominal muscles’ workout. This active team lowers the precision at the lumbar discs, helps posture and allows the spine to move freely and with more confidence.
With simple physical exercise, (and a good technique) like glute bridge, squats and Romanian deadlift, you can built solid basis for your back.
Why do we have to train the glutes and not (only) the back?
The gluteus maximus works as a support for the whole posterior chain. It works together with the deep abdominal muscles to keep the pelvis right where it should: in a stable and neutral position. This stability then protects the spine from “extra” movements and weight loads that are not shared as they should.
When the glute is strong, posture is better, the exaggerated curvature of the lower area is reduced and also the pressure on the lumbar discs. Also, active glutes can help control the pelvis inclinations forward or backwards, something that can noticeable in a more stable walk and in less rigidity during the day.
If the gluteus does not comply, the spinal erectors (in the lower back), the hamstrings and some hip muscles end up assuming the extra effort. Resulting on overloads, contractures and that low back pain that doesn’t quit.
That’s why, even though your training your back, if you done’t activate the gluteus maximus, you are not the attacking the origin of the symptom.
How to train the gluteus maximus
No need for stressing and complicated routines, these 3 movements is all you need:
- Glute bridge: Lie on your back, knees bent and feet firm. Push the floor with you heels and elevate the pelvis until you form a shoulder-hips-knees line. Squeeze the gluteus maximus up without arching the spine. Then go back down in control; This is ideal to activate the muscle without overcharging the back.
- Squats: Shoulder-width feet, open chest, and look forward. Now, go down as if you are going to seat on a chair, hold the trunk stable and knees aligned with the feet; This one works legs, glutes and help stabilize the pelvis.
- Romanian deadlift: With barbel or dumbbells close to the body, take the pelvis back (hip hinge) keeping the spine long. Feel the stretch in the hamstrings and activate the glutes. Then go back up; Excellent for teaching the hip to move well and not steal strength from the lumbar zone.
Conventional deadlift also adds up, because it strengthens hips, hamstrings and lower area altogether. You can also activate your abs with planks, hollow, diaphragmatic breathing, which work as a “natural belt” that stabilizes the center of the body.
And back work doesn’t disappear, you still have to exercise: rowing, planks or “superman” workouts help balance. Adjust the volume: 2-3 days a week, 3–4 sets of 8–12 repetitions,
Don’t rush it, take care of the posture and improve the technique first; the weight can come later.