If you’re active and still dealing with low back pain, weak glutes may be one of the biggest contributors. In Austin, I see this pattern constantly in runners, lifters, tennis players, golfers, and even desk workers.
Your glutes are meant to stabilize your pelvis and assist your core.
When they’re not doing their job, your low back takes the hit.
Signs Your Glutes Are Weak
• Tight hip flexors
• Lower back fatigue after standing or walking
• Hamstrings doing too much work
• Hip shift during squats
• Pelvis tilting forward
• Pain after running or deadlifting
Why Weak Glutes Cause Back Pain
When the glutes can’t control the pelvis, your lumbar spine gets compressed and overloaded.
Your body compensates by using your QL, low-back erectors, and hamstrings—leading to chronic tightness.
Treatment Approach
My typical plan:
• Dry needling to glute med, TFL, hip flexors, and low-back muscles
• Hip/pelvis adjustments
• Soft tissue work to restore balance
• Activation drills (clam variations, bridges, step-downs)
• Strength progressions
• Gait or lifting assessment for athletes
This combination reduces pain while also fixing the underlying cause.
How to Know If You Actually Need to Strengthen Your Glutes
Try a single-leg bridge.
If your hamstring cramps instantly → glutes aren’t firing efficiently.
FAQs
Do glutes cause most low back pain?
They’re involved in a huge percentage of cases, especially for active adults.
Does stretching help?
Sometimes, but strength is usually the missing piece.
Can rehab-focused chiropractic care fix glute-related low back pain?
Absolutely — when combined with proper strength progressions.