Today, many people suffer from lower back problems for many reasons. Some sit down for long hours in less-than-ideal postures that strain their backs, while others may have overworked their backs to the point that it starts to get hurt. Regardless, a painful back seriously interferes with one’s productivity, and solving this issue quickly is vital to ensure life is once again much more enjoyable.
How does one address lower back issues to be free from the clutches of back pain? With glute exercises! Yes, exercises that help your booty look better have also been shown to be incredibly effective at solving lower back pain.
In this article, we’re going to share with you a few glute exercises you can try out to find relief from lower back pain:
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TLDR – Quick Guide
Strengthening your gluteal muscles can alleviate lower back pain. Here are three effective exercises to incorporate into your routine:
- Clam Shell
- How to Perform:
- Lie on your side with knees bent and a resistance band placed above your knees.
- Keep your feet together and slowly lift your top knee as high as possible without rotating your pelvis.
- Lower the knee back down with control.
- Repetitions: 10-12 reps per side.
- How to Perform:
- Squat with Hip Extension
- How to Perform:
- Stand with feet hip-width apart, a resistance band under your feet, and hold the ends in each hand.
- Perform a squat by bending your knees and lowering your hips back and down.
- As you return to standing, extend one leg straight back, squeezing your glute.
- Alternate legs with each repetition.
- Repetitions: 10-12 reps per leg.
- How to Perform:
- Hip Bridge with Abduction
- How to Perform:
- Lie on your back with knees bent, feet flat on the floor, and a resistance band above your knees.
- Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from shoulders to knees.
- At the top, press your knees outward against the band (abduction) and hold for a moment.
- Bring your knees back to neutral and slowly lower your hips back to the floor.
- Repetitions: 10-12 reps.
- How to Perform:
1. The Clam Shell
No, you’re not going to a restaurant to eat some clams. Instead, you are going to lie on your side on the floor or on a mat. With that, place a mini-band just above your knees around the legs, and make sure to bend them. Make sure you’re comfortable on your side, then slowly lift the knees apart from each other. The band will act as resistance to gradually train your glutes. Do this for around ten to twelve reps, then switch to the other side and repeat.
2. The Squat with Hip Extension
To do the squat with hip extension, stand up straight with your feet about a hip distance apart from each other. From there, place a resistance under the feet and hold each end of the band tightly with each of your hands. With that, go into a squat position with the knees hanging over the toes, then squeeze your glutes and stand straight back up. Repeat this for around ten to twelve reps.
3. The Hip Bridge with Abduction
With the hip bridge with abduction, you will lie down on your back on the mat with your knees bent and your feet flat on the floor. With the band in hand, place it around your leg above the knees. From there, lift the hips off the floor, straightening your back from your neck down to your knees, and resist the pull of the band. After that, slowly move your hips back down, and repeat this process around ten to twelve times.
Get Your Lower Glute Exercise in!
What are you waiting for? Get your lower glutes exercised today and address your lower back pain. Just don’t forget to warm up for a few minutes before you exercise. Otherwise, you may run into injuries that leave you worse than when you started. That said, if you need more help in training your glutes and addressing your lower back pain, why not reach out to personal trainers? They have the expertise you need to craft an exercising plan to help train the specific muscles you need to solve different problems. This includes training your glutes to not only make your booty look great but also to address lower back problems that you may be facing. On that note, if you find that exercising isn’t solving the problem, do reach out to a doctor. They can help identify the root cause of the problem and come up with a plan to find relief for you!
Kalev Fitness Solution offers personal trainers with diverse expertise such as fitness, nutrition, cardio, and more. If you are looking for a personal trainer in Vancouver, reach out to us today!
Key Takeaways
- Regularly performing these glute exercises can strengthen the muscles supporting your lower back, potentially reducing pain.
- Incorporate these movements into your fitness routine to enhance glute activation and promote better posture.
- Always perform exercises with proper form to prevent injury; consider consulting a fitness professional for guidance.
FAQs
How do strong glutes help alleviate lower back pain?
Strong gluteal muscles support the pelvis and lower spine, reducing strain on the lower back and decreasing pain.
How often should I perform these exercises to see results?
Aim to perform these exercises 2-3 times per week, allowing for rest days in between to promote muscle recovery.
Can beginners perform these exercises safely?
Yes, these exercises are suitable for beginners. Start without resistance bands to master the form, then gradually introduce resistance as strength improves.
What should I do if I experience pain while performing these exercises?
If you experience pain (beyond typical muscle fatigue), stop immediately and consult a healthcare professional to assess your condition.
Are there other exercises that can help with lower back pain?
Yes, exercises like pelvic tilts, bird-dogs, and planks can also strengthen core and back muscles, aiding in lower back pain relief.