How can your butt muscles (aka your glutes) be making your back feel sore?
A sore and achy lower back can be caused by tension from muscles around the hips, not solely your gluteus maximus (the buttocks), but they shall be the focus in this blog.
Tension can be a result of both shortened muscles (locked short)as well as lengthened muscles (locked long). Both will feel ‘tight’.
Image: Essential Anatomy 5
So how do your glutes cause your lower back to ache and feel sore?
Do you spend long hours sitting?
If so, your glutes spend all day in a stretched position leaving them locked long. This means they aren’t able to contract and create the force they need to extend your hips (help you stand up straight).
But what’s this got to do with your lower back?
Your glutes can affect the position of your pelvis and you’ve guessed it, your lower back muscles are affected by the position of your pelvis. The way you sit can also exacerbate the issue.
Feel the soreness mostly to one side?
Do you by chance sit on a wallet or lean more to one side. It is possible that only one side is affected.
When glutes are locked long, your pelvis is stuck tilted forward, this pulls on the muscles of your lower back, enlarging the curve in your lumbar spine.
Neutral spine occurs when muscles are balanced (Image: Posture by Muscle & Motion)
Increased arch in the lower back occurs when the pelvis tilts forward. The glutes are lengthening when sat like this. (Image: Posture by Muscle & Motion)
Your lower back muscles will tire which can be the soreness you feel or you my even have spasms in your lower back.
Shortened muscles can occur if you overuse your glutes, this can equally be bad news for your lower back as your pelvis is pulled backward.
What can you do about it?
Strange as it may sound, massage or soft tissue release of the glutes can make everything feel a whole lot better. A good soft tissue treatment will reset the length of the glutes releasing the tension in your lower back. It will also return your ability to contract your glutes returning the power to your muscle. a therapist can treat you or you can use a foam roller or massage ball.
So how are your butt muscles?
You may not necessarily feel it in your lower back or you’re so used to it you don’t notice it, so check in on your glutes.
Can you contract them strongly?
Can you do each cheek independently?
Is there anything you can do to better engage your glutes?
Start by looking at the way you sit and how long you sit for. If you are still struggling to feel your glutes, this free mini course will take you through the steps to familiarise yourself with them.
I am Sabrina Qua - Soft Tissue Therapist, Movement Coach and Personal Trainer based in Worcester Park, Greater London, who helps people reduce their muscular aches and pains through an integrative approach, so they can live active, enjoyable lives.