Are Weak Glutes the Hidden Cause of Your Lower Back Pain?
Lower back pain is one of the most common problems we see at Body Zest, and many people are surprised when we tell them the issue may not be in their back at all. One of the biggest underlying causes of lower back pain is actually weak glute muscles.
If your glutes are not doing their job properly, your lower back ends up doing it for them. Over time that creates tension, strain and a cycle of discomfort that keeps coming back.
Let’s break down why glute strength matters, how weak glutes lead to back pain and what you can do to fix it.
Why your glutes matter more than you think
Your glutes are the largest and strongest muscles in your body. They have three key roles:
stabilising your pelvis
supporting your hips during movement
taking pressure off your lower back during walking, bending and lifting
When they work well, your glutes act like powerful shock absorbers. When they switch off, your lower back tries to compensate.
You may not feel your glutes doing much throughout the day, especially if you sit a lot, but they are essential for protecting your spine.
How weak glutes create lower back pain
If your glutes are underactive or weak, several things happen:
1. Your lower back overworks
Instead of your glutes powering your hips, your lumbar spine starts doing the heavy lifting. This leads to fatigue and pain.
2. Your pelvis becomes unstable
Weak glutes can tilt your pelvis forward or create uneven tension. An unstable pelvis means your spine has to work harder to stay upright.
3. Your hamstrings tighten
Tight hamstrings are often a sign of glutes that are not firing properly. This creates even more pull on the lower back.
4. You move inefficiently
Walking, running, bending and getting up from a chair all rely on glute strength. When the glutes are not contributing, movement becomes harder and more stressful on your spine.
Over time, this pattern becomes your normal way of moving, and so does the back pain that comes with it.
Common signs your glutes might be weak
You may have weak glutes if you experience:
recurring lower back pain
tight hamstrings
knee discomfort during walking or squatting
feeling your lower back take over during exercises
one hip working harder than the other
difficulty activating your glutes during workouts
Many people assume they need to stretch their back, but the real issue may be further down.
How to strengthen your glutes safely
You do not need complicated gym routines. Start with simple, controlled exercises to wake up the glutes and build stability.
1. Glute bridges
Lie on your back, push through your heels and lift your hips. Focus on squeezing the glutes at the top.
2. Clamshells
Lie on your side and gently open your knees like a clamshell. This strengthens the side glutes that stabilise the pelvis.
3. Step-ups
Use a small step or stable box and drive through your heel to engage your glutes.
4. Hip hinge practice
Learning to bend using your hips rather than your back is one of the best things you can do for long-term spinal health.
The goal is activation, not intensity. Quality over quantity.
How osteopathy can help
Strengthening on your own can be difficult if your body is tight, imbalanced or struggling to move well. That is where osteopathy can make a big difference.
At Body Zest in Banstead, we help by:
releasing tight muscles that are stopping your glutes from activating
improving pelvic alignment and mobility
reducing lower back tension
giving tailored exercises to rebuild strength safely
helping you understand how your body is moving and what needs to change
Once your glutes start doing their fair share of the work, your lower back often feels noticeably lighter and freer.
The takeaway
Weak glutes are one of the biggest and most overlooked causes of lower back pain. The good news is that with a combination of hands-on treatment and simple strengthening, most people see significant improvement.
If your lower back pain keeps coming back, or you think your glutes might be part of the problem, we can help.
Click here to book an appointment with one of our osteopaths at Body Zest, Banstead and start moving more comfortably again.