Look after the muscles with the right exercise

Hampshire County Council wins grant for mental health projects for men

Have your say

Dealing with constant low back pain or tightness? If so, you’re like many people out there.

Weak or inhibited glute (butt) musculature can often lead to low back pain in many individuals.

Over 70 per cent of us will deal with low back pain at some point in our lives and for most of us the cause will be non-traumatic.

Low back pain is often caused by increased stress on either the low back muscles or joints.

This increased stress leads to compensation, muscle spasm, nerve irritation and, most importantly, pain.

So how does your low back end up with increased stress on it if you don’t have an injury?

Its called bio-mechanics. Basically your body is designed to work in a certain way.

Your muscles move in a certain pattern, your spine and pelvis are supposed to be in a specific position.

When your bio-mechanics get out of whack, compens-ation occurs and then pain ensues.

One of the most common causes of bad bio-mechanics is muscles that don’t work properly!

In the low back and pelvic region, the glutes are often the biggest culprit.

For many of my clients with low back pain, the cause is due to weak or inhibited glute muscles.

Muscles when either used less frequently or not in the correct way can become weak or inhibited (meaning they don’t contract).

This happens with individuals who sit a lot, drive for work, or stand all day.

So the answer is yes, weak glutes can lead to low back pain.

Once the muscles are weak or inhibited, other muscles in that same area of the body have to pick up the slack and do more of the work.

The more work they do,

the more strain is put on them.

Thus, we have now created a compensation pattern that quickly can spiral out of control causing pain!

Lower crossed syndrome is a term that describes this compensation in the low back region.

It is a muscle imbalance pattern that affects the lower part of the body, which includes the back, the pelvic, the hip, knee and ankle. This syndrome can be found in individuals who sit for prolonged periods, continuously perform tasks for extended periods of time utilizing poor posture, or who have been immobilized for some reason.

The first two are becoming all too common as people put in extra hours in the workplace.

It can also be found in individuals who perform repetitive actions such as running or jumping.

Many people who suffer with low back pain, pelvic pain or hip pain are often that result of lower crossed syndrome.

If you have been struggling with low back pain then its always best to get it checked by an osteopath first.

After that, and with professional advice, it’s a good idea to start some rehabilitation exercises.

I am currently running a challenge to strengthen the glutes and to help get them working.

This will not only result in a nice firm bottom, but also help you avoid lower back or postural problems in the future.

The main exercises to strengthen are functional exercises such as squats and hip thrusts.

If you would like me to send you a copy of the challenge or for any information please email me nikki@challenge-fitness.com or join today on Facebook https://www.facebook.com/groups/1420022998232962/

Have a happy, healthy Christmas!

Nikki Caputa is a health and fitness coach who works one-to-one with clients and runs her own fitness camps where she trains groups.

Known as FAB Body Bootcamps, two are based in Fareham and one is in Portsmouth.

Nikki is also an ambassador for Jamie Oliver’s Food Revolution. Visit fabbodybootcamp.co.uk and challenge-fitness.co.uk. Follow Nikki on Twitter @nikkifitmum1.