HOW YOUR GLUTES CAN CAUSE LOWER BACK PAIN
The gluteus maximus is a hip extensor that originates from the ilium (pelvis bone) and inserts onto the gluteal tuberosity of the femur.
Many people have an impression that the gluteus maximus should be fully contracted during the setup of a squat as it will create more stability in the lower back and pelvis. In fact, the opposite may be true as an OVER contraction of the glutes can posteriorly tilt the pelvis backwards (butt wink) and decrease lumbar stability.
Correct Starting Position During Squats:
1️⃣ Natural lower back curvature (maximal lumbar spine stability)
2️⃣ Pelvis underneath the shoulders (ensures the load of the barbell is distributed throughout the body)
3️⃣ Chest upright and stable (keeps the barbell loaded on the shoulders)
Incorrect Starting Positioning During Squats:
1️⃣ Glutes excessively contracted and rounds the lower back (poor lumbar stability)
2️⃣ Pelvis pushed forward and in front of shoulders (further promotes lumbar instability)
3️⃣ Chest collapsed inwards with middle back rounded (weight of barbell not evenly distributed)
If you are experiencing lower back discomfort during your squat setup and/or before you even squat, focus on bringing your weight a little further back onto the front of your heels. This will promote a strong setup position and ensure that the pelvis is in optimal position for proper utilization of all the muscles of the trunk and lower extremity.