Tight Glutes and Lower Back Pain: What's the Connection?
If you’ve ever been told your lower back pain is coming from your glutes, you might have wondered how that’s possible.
A sore back and a tight bum don’t seem like an obvious link, but in clinical practice, we see it all the time.
Let’s break it down.
The Glutes: More Than Just a Cushion
Your glutes are some of the most powerful muscles in your body. They support your pelvis, stabilise your hips, and help you walk, run, lift and climb stairs.
But when they become tight or stop working as efficiently as they should, other areas like your lower back often pick up the slack.
And that’s when pain can creep in.
How Tight Glutes Affect the Lower Back
Here’s how tension or dysfunction in the glutes can contribute to back pain:
1. Reduced shock absorption
When the glutes are tight or underactive, your body doesn’t absorb movement efficiently through the hips. That extra load often shifts up into the lower back.
2. Limited hip movement
Tight glutes can restrict how your hips move. If your hips don’t move well, your back starts to move more to compensate — especially during bending, walking or lifting.
3. Poor pelvic control
The glutes help stabilise the pelvis. If they aren’t working properly, the pelvis can become unstable, and the deep muscles of your lower back start working overtime.
Signs Your Glutes Might Be Involved
A stiff or achy lower back, especially after walking or sitting
Tight hips or limited movement when turning or twisting
Tender spots around the buttocks or sides of the hips
Pain that feels better after movement, but returns with rest
A sense that one side of your body is working harder than the other
What You Can Do
If you think tight glutes might be playing a part in your back pain, here are a few things you can try at home:
1. Release tight spots
Use a massage ball or foam roller to ease tension in the upper glutes and outer hip muscles. Go slowly and gently.
2. Stretch mindfully
Try a lying figure-4 stretch or pigeon pose. Hold for 20 to 30 seconds, and always avoid pushing into pain.
3. Strengthen weak areas
Weakness often hides behind tightness. Glute bridges, clamshells or resistance band sidesteps can help improve strength and stability.
4. Move more, sit less
Sitting for long periods reduces circulation and encourages tightness. Stand up regularly, vary your posture, and take short movement breaks throughout the day.
Final Thoughts
Tight glutes and lower back pain are a common pair, especially if you sit a lot, work at a desk, or have had previous injuries.
The solution isn’t just about stretching. It’s about improving how your whole body moves and shares the load.
At Body Zest, we look at how everything connects. Because sometimes, your back pain isn’t just about your back.