Over 80 percent of Australians will experience back pain at some point in their lives. Often, this pain is because of fatigued and overworked back muscles. Why do these muscles in our back get so tired and sore?
We have forgotten the proper ways to sit, stand, move, bend, drive, cook, and brush our teeth. Instead of using our legs and spine properly, our sitting lifestyle has brought us to new levels of bending, slouching, and living in chronic hip flexion.
This new lifestyle leads to the incorrect use of many muscles, one of the most important being the gluteal muscles, or “glutes”. The combination of these 3 large muscles (gluteus maximus, medius, and minimus) is extremely powerful. These muscles are integral to actions such as climbing stairs, getting out of a car, and standing us upright after bending over. Without the correct use of these muscles, we “overuse” the muscles in our middle and lower back to compensate.
Awakening the gluteals in a productive way can take a lot of pressure off those poor back muscles. Let the back relax while the glutes do their proper job. A combination of targeted stretches and exercises can help bring these important gluteal muscles back to life.
Here are 3 exercises you can do in the privacy of your own home, with no equipment, that can help get your glutes (and hamstrings) fired up again:
1. Pelvic curl and bridge-
Single leg deadlift (more advanced)-
And that's it! Some simple exercises you can do at home to help take the pressure off your lower back. Of course, if you are having ongoing concerns with back pain, it is always best to get checked by a health professional. Good luck!