Did you know that weak gluteal muscles can lead to lower back pain? There’s a very good chance that right now—you and I are doing the thing that weakens this muscle group.
Sitting.
Prolonged sitting, desk work, driving, and inactivity are common lifestyle stressors here in Waukesha, and they quietly shut down the muscles that protect your spine. Over time, this can lead to low back pain, hip pain, and sacroiliac (SI) joint dysfunction.
As a chiropractor in Waukesha, I see this pattern daily.
What Are the Glute Muscles?
The glute muscles are a group of three muscles—gluteus maximus, gluteus medius, and gluteus minimus—that stabilize the hips and pelvis and support healthy spinal movement.
These muscles are essential for:
- Walking and running
- Standing on one leg
- Maintaining proper posture
- Protecting the low back from strain
When they weaken, your spine is forced to compensate.
The #1 Overlooked Muscle in Low Back Pain: Gluteus Medius
The gluteus medius is the most commonly weak and dysfunctional glute muscle—and a frequent hidden cause of low back pain.
Gluteus Medius Function
The gluteus medius stabilizes the pelvis during walking and prevents excessive hip drop and spinal strain.
This muscle:
- Connects the pelvis and sacrum to the hip
- Moves the leg outward (hip abduction)
- Controls rotation of the leg
- Supports the SI joint during movement
How Weak Glutes Cause Low Back and SI Joint Pain
When the gluteus medius becomes weak or inhibited:
- The pelvis loses stability
- The SI joint absorbs excess stress
- The low back muscles tighten to compensate
- Pain is often felt in the low back, even though the problem is in the hip
This is why many patients in Waukesha experience recurring low back pain that doesn’t respond to stretching alone.
Signs You May Have a Weak or Overactive Gluteus Medius
You may benefit from glute-focused chiropractic care if you experience:
- Low back pain on one side
- Hip pain when walking or standing
- Pain that worsens with prolonged sitting
- Tenderness on the outer hip
- Recurring SI joint discomfort
How to Test and Release the Gluteus Medius at Home
In our accompanying video, I demonstrate how to determine whether the gluteus medius is overactive or in spasm.
What You’ll Need:
- A lacrosse ball (or massage ball)
- A wall or the floor
- 1–2 minutes per side
This simple self-release technique helps calm the muscle before strengthening—an essential step many people skip. See more here: https://www.youtube.com/watch?v=M1WehPV-ObM
Best Exercise to Strengthen the Gluteus Medius
The best gluteus medius exercises are low-load, controlled movements that activate hip stability without stressing the low back.
In the video, I demonstrate a simple, effective exercise that:
- Reactivates the gluteus medius
- Improves pelvic stability
- Reduces strain on the low back and SI joint
- Can be done safely at home
Consistency matters more than intensity.
If you’d like the weightlifters take on gluteal strengthening, look here: https://learn.athleanx.com/articles/legs-for-men/glute-exercises
Chiropractic Care for Glute-Related Back Pain in Waukesha, WI
As a chiropractor serving Waukesha and the surrounding communities, my approach goes beyond symptom relief. Chiropractic care helps by:
- Improving joint motion in the spine and pelvis
- Reducing nervous system stress
- Restoring proper muscle activation patterns
- Addressing the root cause—not just the pain
When combined with targeted exercises, chiropractic care can significantly improve long-term outcomes.
Frequently Asked Questions
Can weak glutes really cause back pain?
Yes. Weak glute muscles—especially the gluteus medius—can destabilize the pelvis and increase stress on the low back and SI joint, leading to pain.
Is sitting bad for glute muscles?
Prolonged sitting inhibits glute activation, leading to weakness and poor spinal support over time.
Can a chiropractor help with weak glutes?
Yes. Chiropractors assess joint motion, muscle balance, and movement patterns, and provide care and exercises to restore proper function.
Final Thoughts From Your Waukesha Chiropractor
Modern lifestyles weren’t designed for spinal health. Sitting all day weakens the muscles meant to protect your spine—especially the glutes. The good news is that with the right chiropractic care, muscle release, and strengthening strategies, you can restore balance and reduce pain naturally.
If you’re dealing with low back or hip pain and live in Waukesha, WI, addressing your glutes may be the missing link.
– Jason Lauer, DC