Work your butt to help your back

Strong glutes and flexible hamstrings play a crucial role in reducing back pain and improving overall body function, especially in Pilates practice.

Strong Glutes

Your butt muscles (glutes) are responsible for stabilising your pelvis and supporting the lower back. 

When these muscles are weak, other muscles, including those in your lower back, tend to overcompensate, leading to strain and discomfort.

Strengthening your bottom helps to – 

• Maintain proper alignment of the spine and pelvis
• Support the lower back, reducing tension and preventing injury
• Improve posture, as weak glutes often cause an anterior (forward) pelvic tilt, which puts stress on the lower back

Flexible Hamstrings

Tight hamstrings can pull the pelvis out of alignment, leading to increased pressure on the lower back. 

If your hamstrings are tight, your pelvis is more likely to tilt backward (posterior tilt), which can round the lower spine and cause pain.

Increasing hamstring flexibility helps to – 

• Improve the range of movement in your hips and pelvis, promoting better posture
• Relieve pressure on the lower back by allowing the spine to maintain its natural curve
• Enhance movement efficiency during daily activities and exercise, preventing compensation patterns that lead to pain

By focusing on both strengthening the glutes and increasing hamstring flexibility, we create a balanced system that supports the lower back, improves posture, and reduces the risk of discomfort or injury.

Sam ‘just ask me how’ Hobbs