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The lower back and glutes (buttocks) are important areas of the body that play a crucial role in various movements and activities. Strengthening and maintaining flexibility in these areas can contribute to overall health and well-being. Here are some general tips for taking care of your lower back and glutes:

Regular Exercise:

Strengthening Exercises: Engage in exercises that target the muscles in the lower back and glutes. Common exercises include squats, clam, one leg circle and shoulder bridge.

Core Workouts: A strong core will help support the lower back. Include exercises like planks, toe taps, medicine ball Russian twists and swimming.

Stretching and Flexibility

Dynamic Stretching: Before a workout, engage in dynamic stretches to warm up the muscles. Leg swings, hip circles, and torso twists are examples of dynamic stretches.

Static Stretching: After a workout or on rest days, incorporate static stretches for the lower back and glutes. Examples include the pigeon stretch, lower back C curve stretch and figure four stretch.

Proper Posture:

Sitting: If you have a desk job, make sure your chair and desk are ergonomically set up to support good posture. Take breaks to stand, stretch, and walk around. 

Lifting: When lifting objects, use proper lifting techniques. Bend at the hips and knees, not at the waist, and keep the object close to your body.

Body Mechanics

Avoid Overuse: Be mindful of activities that may strain your lower back and glutes, especially if they involve repetitive movements or prolonged periods of sitting. This is not to say you shouldn’t play golf everyday or ride your bike as much as you want, it is just thinking about adding in cross training exercises like Pilates or Yoga to help balance up the strain you put on your muscle groups.

Weight Distribution: When carrying heavy bags or backpacks, distribute the weight evenly to prevent straining one side of your body.

Here are some of the options:

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