Many of us have heard a personal trainer tell us to "tighten the glutes" as we perform squats in a gym. What happens is most of us just squeeze and tighten the large muscles below our back pockets, the gluteus maximus. What is their structural function? They flex or extend the hips joints so you can walk, run, jump or sit in a chair. Identifying the different gluteal muscles, their function and how to keep them neutral can reduce low back pain.
Glutes to Climb Stairs, Jump, Run
Gluteus maximus is what many people focus on, as they shape the hips and are easily visible. They are large, powerful muscles that enable us to bend and straighten the hip joints. These muscles give you explosive jumping power, or the ability to climb stairs, hills and mountains.
Gluteus Maximus: Hip Flexion, Extension
If you squeeze and tighten the gluteus maximus muscles a lot, you tuck your tailbone under into what is called a posterior pelvic tilt. This can create low back discomfort. To return to a comfortable neutral posture, lift your chest and draw your frontal hip points forward until you have a natural lumbar curve. This will reduce compression of the low back and give your sacrum space.
Gluteus Medius: Sacrum Stability
Pat your back pocket and bring your hand to the side of the hip and you will be on the gluteus medius, a smaller group of muscles. These muscles provide stability to the pelvis and sacrum. If you had low back pain and trouble balancing on one foot, you might do a physical therapy exercise. Standing on one foot, lift the opposite foot and extend the leg to the side, activating gluteus medius. Remain for 30 to 60 seconds to strengthen the muscle and help improve stability. This is appropriate if you feel a "hitch" when you stand up suddenly or are "afraid" to sneeze for fear you'll hurt your low back.
Gluteus Minimus: Tilting or Tucking Pelvis
Place your hands on your hips akimbo and where your thumbs rest are the smallest glutes, called gluteus minimus. Imagine your pelvis is similar to a large salad bowl. Your "pelvic bowl" can be dialed into anterior pelvic tilt, or arching the low back, or posterior pelvic tilt, or tucking the tailbone, with the help of gluteus minimus. Lordosis occurs when we arch the low back excessively and that can become painful. Stand tall with your hands on the bony points at the front of your pelvis, and think of neither tucking or tilting to find a neutral posture that will reduce any lordosis.
