Lower Back Pain:
Could Your Hips and Glutes Be The Problem?
The Hidden Web Behind Lower Back Pain
Ifyousufferfromlowerbackpain,youarenotalone.Accordingtothe VersusArthritisReport,approximately1in6adultsintheUK experiencessomekindofbackpain.AtClinicalMassageMK,chronic lowerbackpainisthemostprevalentconditionthatclientsseekto resolve,andit’snotsurprisinggiventhatlowerbackpaincanrestrict yourabilitytomovefreely.Problemswithchroniclowerbackpaincan impacteveryareaofyourlifeandleadtoissuesinotherpartsofthe bodyifleftuntreated.
This article is part of a bigger personal mission: to help you understand your back pain, guide you through potential causes, and ultimately help you move pain-free, without chronic pain or the constant fear of triggering it in the future.
As part of that mission, I’m excited to share insights that tie into my new lower back programme, designed to guide you through the path to relief from chronic pain, solving lower back issues from the ground up — literally.
The link between your hips, glutes, and spine
AccordingtotheJournalofOrthopaedic&SportsPhysicalTherapy, 79%ofpatientswithlowerbackpainhadatleastoneprovocative hiptest. Understandingthelinkbetweenyourhips,glutes,andspineisoftenthekeytopainfreemovement.Tight,overworkedhipflexors andsleepyglutesareoftenthequietinstigatorsbehindthechaos. Toooften,peoplechasethesymptom,believingthatlowerback stretches,massages,orheatpackswillleadtolastingreliefwhen therealculpritsfrequentlylieelsewhere.
The Postural Puzzle: What Is Lower Crossed Syndrome?
AttherootofmanybackcomplaintsliesacommonbutoftenunderrecognisedconditionknownasLowerCrossedSyndrome (LCS).It’saclassicposturaldistortionpatternwherethehip flexorsandlowerbackmusclesbecometightandoveractive, whiletheglutesandabdominalsgrowweakandunderused.Thiscrisscrosspatternoftensionandweaknessaltersthebody’s postureandfunction.
How Do I Know If I Have Lower Cross Syndrome (LSC)?
LCSiscommoninanyonewhospendsmostoftheirdayseatedwith theirhipsperpetuallyflexedandthepelvistippingforward,either atadesk,behindthewheelorevenslouchedonthesofa.It’snot aboutlaziness;it’smusclebehaviourshapedbyrepetition.
Visually,itoftenpresentsasananteriorpelvictilt,creatingan exaggeratedcurveinthelowerspine.Thebellymayprotrude slightly,thebumsticksout,andtheposturelooksstrained.This positioncompressesthelumbarspine,irritatessurroundingnerves, andovertime,cancompressthelowerspine,irritatenerveroots, andleadtochronicdiscomfort.It’saslowburn,oftenunnoticed untilpainbecomesaregularcompanion.
Sciatica & Referred Pain: More Than
Just the Nerve
‘Sciatica’isaconditionthatisassignedbyclientswithlowerback pain,andisnotonlymisunderstoodbutfrequentlyblamedforany shootingpaindowntheleg.Whilesciaticainvolvescompressionof thesciaticnerve,oftenfromadiscissue,manysymptomsare mimickedbymusculardysfunction.Tightnessinthepiriformis,for example,cancompressthesciaticnerveinaconditionknownas piriformissyndrome.
Evenmorecommonly,triggerpointsinthegluteusminimusor mediuscancausepaindownthelegandproducesensationslike sciaticnervepain,complicatingdiagnosisandtreatment.
Understandingthedifferencebetweennerveimpingementand muscularreferralisvitaltodeterminingyourtreatmentpath.
ThisblogpostoffersamoredetailedUnderstandingofsciatica causes,symptoms,andtreatments.
The Role of Trigger Points: A Game-Changer in
Treatment
Triggerpointsaretight,irritableknotsinyourmusclethatcanreferpainto otherregionsofthebodyandareoftenmajorcontributorsto,orthecause of,stubbornandchroniclowerbackpain.
Thesehypersensitivespotscanreferdiscomforttodifferentareasofthe body.AtriggerpointintheQLmayfeellikeadull,naggingbackache.One inthepiriformiscouldradiatedowntheleg.
Trigger point therapy at Clinical Massage MK
Inmyclinicalexperience,it’scommontodiscovertriggerpointsinthe glutes,hipflexors,andQL,especiallywhenlowerbackpainisthe complaint.Thegoodnewsisthatwhentriggerpointsarefoundand treated,theycanbetheturningpointonyourroadtorecovery.
Combiningmanualtherapytoreleasethesepointswithstructuredrehabtocorrecttheunderlyingmovementpatternscanbeagamechanger.Ialwaysaimforthegoldstandardintreatmentandfocusonlongterm relief,improvedfunction,andsustainablerecovery.
Structured Rehab: From Pain Relief to Power
Someclientsfindshorttermmassagetreatmenthelpful,butthisisnot alwaysenoughonitsown.Truetransformationandlastingresultsare onlypossiblewhentherootoftheproblemistreatedeffectivelywith progressiverehabilitation. Whilestretchesforlowerbackpaincaneasetightmuscles,trigger pointtherapypokesatpainfulspotsandgivesalmostinstantrelief.
Youneedtorestoresymmetry,mobility,andstrength.Thismeans:
• Releasingoveractivetissuesandtightmuscles
• Activatingunderusedmuscles(hello,glutes!)
• Improvingjointrangeandmobility
• Retrainingmovementpatterns,restoringcontrol
How I Cured My Lower Back Pain
Youmightbesurprisedtolearnthat myjourneytobecomeaClinicalMassagetherapist beganwithapersonal strugglefollowingasportsinjurythatleftmewithabulgeddiscand severebackpain,soIunderstandhowfrustratinganddebilitatingthis conditionis.Myownexperienceignitedapassionforhelpingothers throughdifficultieswithchronicpain.
5 Proven Techniques You Can Use
Today To Relieve Your Lower Back Pain
ThegoodnewsisthatyoucangetstartedtodaybydownloadingmyFREE P.A.I.NReliefBlueprint,acomprehensiveguidethatispackedwith -knowledgebombs,easytofollowlowerbackpainexercises,and strategiesforhelpingyourself.
