Living with chronic low back pain (LBP) can be tough, but did you know that one often-overlooked muscle in your body could play a key role in managing it?
Meet the gluteus medius, a small but powerful muscle in your hip that helps stabilise your pelvis when you walk or stand on one leg.
Why the Gluteus Medius Matters
Research shows that people with chronic LBP often have weaker gluteus medius muscles compared to those without back pain. When this muscle isn’t working as it should, more strain may be placed on your lower back when walking, running, or during other activities.
Physiotherapists often assess gluteus medius strength using simple tests like the Trendelenburg sign. This involves standing on one leg to see if your pelvis stays level or tilts. If the pelvis tilts, it’s a sign that the gluteus medius might be weak.
Strengthening for Relief
The good news? Strengthening the gluteus medius could help alleviate your back pain by taking some of the extra pressure off your back muscles. Exercises that focus on the hip abductors (muscles that move your leg out to the side) are especially effective. By building strength in this area, you can improve pelvic stability, reduce strain on your lower back, and even ease muscle tenderness.
Hip abductor muscles:
- Gluteus Medius
- Gluteus Minimus
- TFL (Tensor Fascia Lata)
Secondary hip abductor muscles:
- Piriformus
- Sartorius
Exercises that strengthen these muscles may include:
- Clam shells
- Crab walk
- Standing or side-lying lateral leg raises
- Reverse lunges
- Lateral lunges
You can find several of these exercises via our ‘Exercise Videos’ page, where Specialist Sport & Exercise Physiotherapist, Michael Vadiveloo, gives detailed explanations and demonstrations on the correct performance of common physio exercises.
If you’re experiencing lower back pain, always consult your physiotherapist before trying these exercises!
A Holistic Approach
While gluteus medius exercises can make a big difference, they’re just one part of the puzzle. Chronic LBP often requires a tailored treatment plan that may include core strengthening, stretching, and hands-on therapies. Our physiotherapists can assess your unique needs and design a program that works for you.
Take the First Step
At City Baths Physio, we’re experienced in helping people with chronic LBP regain strength and improve their quality of life. If back pain is holding you back, contact us today to see how we can help.
