The Connection Between Low Back Pain and Weak Gluteals: Part 2

The Gluteus maximus (GMax) is a powerful hip extensor responsible for getting you up out of a chair and propelling you through space when running or jumping. If your hip flexors (the muscles in front of your hip- rectus femoris , iliopsoas, and anterior fibers of the adductors) are short, perhaps from spending much of the day sitting,  your Gmax can become inhibited and weak. In addition, to sufficiently extend the leg behind you with tight hip flexors the pelvis has to roll forward in an anterior rotation. This positioning causes the hamstrings ( the muscles down the back of your thigh) to predominate which in turn sends the femur into the anterior hip capsule.   Potentially causing anterior hip pain.

When walking the two pelvic halves move in opposition. While one rolls anterior the other rolls posterior relatively. The sacrum , the bone at the end of the spine and between the two pelvic halves, rotates and side bends to accommodate the opposing movements of the pelvic halves  and the lumbar spine counter rotates to balance the system out. If one side of the pelvis is stuck in anterior rotation (as described above) the other  pelvic half may posterior rotate farther to try and create balance. This increased motion between the sacrum and the lumbar spine puts undue stress on the lumbar discs potentially creating injury and nerve compression.