Introduction
Do you suffer from lower back pain?
You're not alone!
Millions of people experience discomfort in their lower back, limiting their daily activities and affecting their quality of life.
But did you know that strengthening your legs and glutes could help relieve your lower back pain for good?
In this blog post, we'll dive into the connection between leg and glute strength and lower back pain and provide some tips and exercises to help you strengthen these muscles and reduce your pain.
Why Strengthening Your Legs and Glutes is Important for Lower Back Pain
Your legs and glutes (bum muscles) are some of the largest and strongest muscles in your body, and they play a crucial role in supporting and stabilising your lower back.
When these muscles are weak, your lower back has to compensate, which can lead to injury and pain.
On the other hand, strong legs and glutes can help distribute weight evenly and prevent strain on your lower back.
The connection between weak legs and glutes and lower back pain is particularly evident in people who spend long hours sitting.
When you sit for extended periods, your leg and glute muscles become weak and inactive, leading to poor posture and strain on your lower back.
This is why it's essential to incorporate exercises that target your legs and glutes into your fitness routine.
Exercises for Strengthening Your Legs and Glutes to Help Prevent Lower Back Pain
Many exercises strengthen your legs and glutes and help prevent lower back pain.
Here are some of the best exercises to include in your fitness routine:
Squats
Squats are an excellent exercise for strengthening the legs and glutes and improving posture.
To perform a squat:
Stand with your feet shoulder-width apart, with your toes pointing forward.
Lower your body as if sitting back in a chair, keeping your weight in your heels. Your knees should bend to about 90 degrees or as low as you can while keeping your heels on the ground.
Push back up through your heels to the starting position, straightening your legs completely. Repeat the movement for the desired number of repetitions.
You can add weights to make the exercise more challenging.
Deadlifts
Deadlifts are highly effective for targeting the legs, glutes, back, core, and arms.
To perform a deadlift:
Stand with your feet hip-width apart and hold a weight in front of your thighs.
Hinge at the hips to lower the weight towards the floor, keeping your back straight, and your knees slightly bent.
Push through your heels to stand back up, and repeat for 10-12 repetitions.
Lunges
Lunges are another excellent exercise for strengthening the legs and glutes and improving balance and stability.
To perform a lunge:
Step forward with one foot, keeping your back straight and your core engaged.
Lower your body down until your back knee hovers just above the ground, then push back up to the starting position.
Repeat for 10-12 repetitions on each side.
Step-Ups
Step-ups are a simple yet effective exercise that works the legs and glutes and helps improve balance and stability.
To perform a step-up:
Start with a sturdy step, bench, or platform about knee height.
Stand in front of the step with your feet hip-width apart. Place your right foot on the step and use it to push your body up, straightening your right leg.
Lower your left foot back down to the ground, and then repeat the movement with your left foot on the step. Continue alternating legs for the desired number of repetitions.
Clamshells
Clamshells are a great exercise for targeting the glutes and can help improve posture and alleviate lower back pain.
To perform a clamshell:
Lie on your side with your legs bent at a 90-degree angle and your feet together.
Keeping your feet touching, lift your top knee up towards the ceiling as far as you can, keeping your heels together.
Lower your knee back down to the starting position, then repeat the movement for the desired number of repetitions. Be sure to perform the exercise on both sides for balanced development.
Planks
Planks are an effective exercise for strengthening the core, legs, and glutes and can help improve posture and prevent lower back pain.
To perform a plank:
Start in a push-up position with your elbows bent and your forearms flat on the ground.
Keep your body straight, with your hips lifted and your core engaged.
Hold the position for 10-30 seconds, then release. Repeat for the desired number of repetitions.
Side Planks
Side planks are similar to regular planks, but they target the obliques and glutes and can help improve posture and stability.
To perform a side plank:
Lie on your side with your legs straight and your bottom elbow directly under your shoulder.
Use your bottom elbow and the side of your foot to lift your hips off the ground, keeping your body straight.
Hold the position for 10-30 seconds, then release. Repeat for the desired number of repetitions on both sides for balanced development.
“It's bad news when your back goes out more than you do.”
– Anon
Rachel's Story: A Real-Life Example
Like many of us, Rachel is a hard-working office worker who spends long hours at a desk.
Despite seeing a doctor, a physio, and a chiropractor, she was still in pain every day. But that all changed when her doctor recommended she see a personal trainer to start exercising to strengthen her body.
After getting to know Rachel, we discovered that her deskbound job was the root cause of her suffering. With such a sedentary lifestyle (her step count barely registered 2000 some days), the muscles in her lower body were weak, and her back was overcompensating.
That's where I came in, and together we came up with a plan to target her legs and glutes with exercises like squats, deadlifts, lunges, planks, and clamshells.
It wasn't an overnight transformation, but over the next few months, Rachel noticed a significant improvement in her lower back pain and posture. What was initially the constant topic of our conservation was mentioned far less, and I knew we were making progress.
And, a year later, she no longer suffers from lower back pain!
She feels stronger and more confident and can easily perform her daily activities.
So, if you want to prevent lower back pain, why not try these exercises? Your body will thank you!
Conclusion
Strengthening your legs and glutes is essential for preventing and alleviating lower back pain.
The legs and glutes are large and strong muscles that play a crucial role in supporting and stabilising the lower back, and when these muscles are weak, the lower back is forced to compensate, leading to pain and injury.
Incorporating squats, deadlifts, lunges, and planks into your fitness routine can help strengthen your legs and glutes, improve your posture, and prevent lower back pain.
However, if you're experiencing lower back pain, you must consult a doctor or physical therapist to determine the best action for your needs.
And Remember ...
If you are local to Places Gym Hinckley, Leicestershire, get in touch to book personal training sessions.
I help people like you lose weight, look and feel younger, boost self-confidence, and move past the idea of 'just getting older'.