Your Side Butt (Gluteus Medius) - Keeping your Pelvis on the Level to Prevent Back Pain
The gluteus medius is an important but often overlooked muscle.
It is on the side of your butt under its larger brother, the gluteus maximus, which seems to hog the limelight.
When we talk about the ‘glutes’ we often are talking about the gluteus maximus.
But the gluteus medius is an important muscle that is largely responsible for lifting your leg to the side and away from your body. While this, in itself, doesn’t seem important (how often to you lift your leg out to the side these days?), the flip side of this, is that the gluteus medius holds your pelvis level when you lift one leg off the ground (walking / running etc).[i][ii]
Photo by Sam Edwards/OJO Images / Getty Images
Try standing on two feet and then lifting on leg off the ground. Now all your weight is going through one leg attached to the side of your pelvis (off centre). Your gluteus medius has to work hard to keep your pelvis level. If it can’t do this, then you may end up with back and pelvis pain.[iii][iv]
What causes tight or weak gluteus medius muscles?
Are you standing at the moment? Are you standing on one leg? Or with most of your weight on one leg? This can cause our gluteus medius to be inhibited.
And you guessed it, sitting. Lots of sitting can weaken our gluteus medius muscles.[v]
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What to if you have tight or weak gluteus medius muscles?
Firstly, if you are suffering pain, there are many medical causes, so please consult your health professional for advice. Additionally, here are some things you can do to help prevent tight or weak gluteus medius muscles.
Mobility
Side Plank with Clam Shell
Lie on your side with your elbow under your shoulder.
Leaving your bottom knee on the ground push up into a modified side plank with both legs bent.
Rotate the top knee out and in (up and down) like a clam shell opening and closing (hence the name).
Do this about 12-15 times.
If you want something more challenging, you can use a resistance band around your calves or thighs.
Side Balance Leg Circles
On your side, place your hand under your shoulder and your knee under your hip.
Lift the top leg off the ground so that it is the same height as your hip.
Create 10 circles with the top leg on in direction then reverse directions.
Repeat on the other leg.
Self-Myofascial Release / Self-Massage
Glute Foam Roll
1. Sit on top of your foam roller with your legs in front of you. To target the gluteus medius rotate your lower body to the side and upper part of your glute.
2. Slowly roll back and forth on your butt.
3. If you want to increase the pressure you can straighten one leg and lean toward it.
4. If you want to further increase the pressure, you can do the same on a trigger/massage ball and use small circles to find trigger points in your glute. When you find them, pause and hold for about 30-45 seconds.
https://www.healthline.com/health/gluteus-medius-stretch#massage
Yoga
Pigeon Pose
Start in downward facing dog.
Move one knee forward to the same wrist.
Slide the rear leg backward and untuck the toes.
Place a blanket or block if your hips are elevated.
Lower to elbows if comfortable.
Tree Pose
Start from a standing position.
Turn your left leg out to the left as far as your hip lets you while keeping your hips facing forward.
Place the sole of your left against the inside of your left ankle. If you want to challenge your balance, you can place it on the inside of the right calf or right thigh (SAFETY: Do not place it on the knee as this can cause knee injuries).
If you have the balance, you can also raise your hands into the air like branches of a tree.
Conclusion
The Gluteus Medius is often overlooked but plays the vital role in keeping our pelvis level whenever we have one foot off the ground (walking, running, standing on one leg). When this muscle is weak or tight, it can place extra strain on our hips and lower back leading to pain. Here are some exercises to strengthen and stretch this important muscles. Give them a go today
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[i] https://www.healthline.com/health/gluteus-medius-stretch#cross-legged
[ii] https://www.athletico.com/2012/06/12/glutes-and-piriformis/
[iii] https://www.physio-pedia.com/Gluteus_Medius
[iv] https://www.healthline.com/health/gluteus-medius-stretch
[v] https://www.orthocarolina.com/media/if-you-sit-at-a-desk-all-day-this-muscle-might-be-in-danger