Top Exercises for Lower Back Pain Relief and Stronger Glutes
Top Exercises for Lower Back Pain Relief and Stronger Glutes
Many of us take our lower back for granted—until it starts to hurt. Lower back pain is one of the most common complaints we see in clinic. In some cases, the discomfort can be so intense that walking or standing becomes a challenge.
From a musculoskeletal perspective, one of the most frequent causes of lower back pain is weak glute muscles and a weak core. When these key stabilising muscles aren’t doing their job, the strain shifts to other areas like the lower back, hip flexors, and hamstrings—leading to tightness, pain, and even injury.
Why Strong Glutes Matter
Your glutes (butt muscles) are the largest and strongest muscles in your body. They are responsible for stabilising the pelvis, supporting movement in the hips, and absorbing much of the load your body carries.
But when glutes are weak—often from long hours of sitting—they stop firing properly. That forces your lower back, hamstrings, and hip flexors to overcompensate, increasing your risk of pain and strain.
Best Glute Strengthening Exercises for Back Pain Relief
If your glutes are underactive, strengthening them is key. These simple exercises help build strength and support your lower back:
-
Bodyweight Squats
-
Lunges (forward or reverse)
-
Side-Lying Leg Raises
You don’t need a gym—just consistency.
Stretching Tight Muscles to Reduce Pain
When your glutes are weak, other muscles compensate. Over time, your hip flexors, hamstrings, and lower back become tight, making things worse.
Here are some gentle lower back pain relief stretches to help release these areas:
-
Hip Flexor Stretch
-
Hamstring Stretch
-
Child’s Pose or Lower Back Release Stretch
Always listen to your body—if any stretch causes pain, stop immediately. And if the discomfort continues, consult a professional for tailored support.
Need Extra Help?
If you’d like hands-on relief or support from a trained professional, I offer craniosacral therapy sessions that can target back pain and muscle tension in a gentle manner.
Final Thoughts
Your lower back doesn’t have to suffer. With a combination of strengthening and stretching, you can build support for your spine, reduce pain, and regain freedom of movement—naturally.