As humans, we are designed to move! If you think of our ancestors, they were hunters and gatherers. 

Now, think of our current generations.

We all do a lot of sitting… like A LOT of sitting.

Sitting at the desk, in the break room, in our car, on the couch, etc.

All that sitting can lead to a little something commonly known as “glute amnesia.”

This is essentially where your brain and the muscles in your butt are no longer on speaking terms. These muscles are typically weak on people, and some people can’t even activate those muscles much at all! 

Why does this matter? Well, it matters for a lot of reasons, but today we’re talking about low back pain.

You may be surprised to learn that the root cause of your low back pain could actually be due to poor posterior hip (butt) strength. 

Our glutes are huge stabilizing muscles; when they are weak or not being used, it can lead to compensations in the lower back, causing you lots of pain and discomfort. 

Fortunately, there is a solution! There are a variety of exercises you can do to improve your posterior hip strength and get rid of that pesky low back pain for GOOD. 

Here are a few of our favorites: 

7 Way Hips 

You are sure to feel the burn with this exercise! Start by lying on your side. There are 7 different movements you’ll do with that top leg… be aware of those hip circles at the end. They know no mercy!

90 Degree Clams 

Many of you have probably heard of clamshells before, but not any old clam will do… This 90 degree clam puts your hip in a good position to hit all those smaller hip external rotators that play a crucial role in stabilizing at the hip!

Hip Strength Advances 

Once you practice these first two exercises for a while, you’ll start to notice that the communication between your brain and your butt has improved significantly. You’ll hopefully even have some relief from that low back pain that has been bugging you for quite some time. You’re ready to take things up a notch… give these hip strength advances a try now! 

Keep in mind, improving your posterior hip strength is not only essential for reducing low back pain, but it can also help prevent future injuries! We want to keep you feeling strong and active as you age, so take the time to prioritize your hip health now and see how much of a positive impact it has overall. 

Low back pain is a staple issue we treat here at Natural Wellness. So, if you’ve been doing these exercises consistently and are still having some discomfort, give us a shout! Call or text 316-290-9158, or choose a time for your free discovery call below.