The Hidden Web Behind Lower Back Pain
If you suffer from lower back pain, you are not alone. According to the Versus Arthritis Report, approximately 1 in 6 adults in the UK experiences some kind of back pain. At Clinical Massage MK, chronic lower back pain is the most prevalent condition that clients seek to resolve, and it’s not surprising given that lower back pain can restrict your ability to move freely. Problems with chronic lower back pain can impact every area of your life and lead to issues in other parts of the body if left untreated.
This article is part of a bigger personal mission: to help you understand your back pain, guide you through potential causes, and ultimately help you move pain-free, without chronic pain or the constant fear of triggering it in the future.
As part of that mission, I’m excited to share insights that tie into my new lower back programme, designed to guide you through the path to relief from chronic pain, solving lower back issues from the ground up — literally.
It’s no surprise, given the prevalence of lower back pain and the uniqueness of us all, that common myths exist around the condition; that’s why I wrote about it in a recent blog post.
Common Lower Back Pain Myths Debunked
The link between your hips, glutes, and spine
According to the Journal of Orthopaedic & Sports Physical Therapy, 79% of patients with lower back pain had at least one provocative hip test.
Understanding the link between your hips, glutes, and spine is often the key to pain-free movement. Tight, overworked hip flexors and sleepy glutes are often the quiet instigators behind the chaos. Too often, people chase the symptom, believing that lower back stretches, massages, or heat packs will lead to lasting relief when the real culprits frequently lie elsewhere.
“Hip function has been proposed to be related to low back pain (LBP) because of the anatomical proximity of the hip and lumbopelvic region”
Source: PMC Research Article on Hip-Back Relationship
QUESTION: What if the key to alleviating your lower back pain lies in your hips and glutes?
ANSWER: The hips and glutes, in particular, are silent influencers. When these muscles are tight, weak, or imbalanced, they create a ripple effect, disrupting the body’s natural mechanics. This can trigger a domino effect that lands squarely in the lumbar spine.
The Postural Puzzle: What Is Lower Crossed Syndrome?
At the root of many back complaints lies a common but often under-recognised condition known as Lower Crossed Syndrome (LCS). It’s a classic postural distortion pattern where the hip flexors and lower back muscles become tight and overactive, while the glutes and abdominals grow weak and underused. This criss-cross pattern of tension and weakness alters the body’s posture and function.
How Do I Know If I Have Lower Cross Syndrome (LSC)?
LCS is common in anyone who spends most of their day seated with their hips perpetually flexed and the pelvis tipping forward, either at a desk, behind the wheel or even slouched on the sofa. It’s not about laziness; it’s muscle behaviour shaped by repetition.
Visually, it often presents as an anterior pelvic tilt, creating an exaggerated curve in the lower spine. The belly may protrude slightly, the bum sticks out, and the posture looks strained. This position compresses the lumbar spine, irritates surrounding nerves, and over time, can compress the lower spine, irritate nerve roots, and lead to chronic discomfort. It’s a slow burn, often unnoticed until pain becomes a regular companion.
Hip Flexors: The Silent Saboteurs
Here come the hip flexors, particularly the psoas major and rectus femoris. These deep, powerful muscles are designed to lift the thigh toward the torso, but when kept in a shortened position (like when sitting), they begin to stiffen and shorten.
When overly tight, the psoas acts like a rope, pulling the front of the pelvis downward, creating the anterior tilt. This forward tilt increases the curve in the lower back, ramping up pressure on spinal discs and nerves. The result? That all-too-familiar aching lower back.
Ever feel stiff or awkward when rising from a chair? Feeling a tug in your lower back? That’s your hip flexors speaking. They’ve adapted to sitting and now resist extension. These muscles may be small, but their impact on posture and pain is profound.
Studies show that “Tailored hip-focused physical therapy demonstrated greater improvements in low back pain-related disability”
Source: Science Direct – Hip-focused Physical Therapy Study
Glorious Glutes: Powerhouse Stabilisers
While tight hip flexors can impede movement, weak glutes are equally problematic. The glutes are vital for stabilising the pelvis and supporting the spine. In contrast to the overworked hip flexors, the gluteal muscles, especially the gluteus maximus, can go quiet, and that’s going to cause problems.
Glutes are powerhouse stabilisers. When functioning correctly, they anchor the pelvis, support the spine, and generate force for everything from walking to lifting, reducing the load on the lower back. But when they’re weak or inactive, the body compensates.
That’s when other muscles, such as the quadratus lumborum (QL) and lumbar erectors, try to pick up the slack. They weren’t built for constant stabilisation, so they fatigue, ache, and eventually scream for help.
Strengthening the glutes isn’t just about aesthetics. They stabilise the pelvis and spine, and you need that to maintain efficient movement. Stretching the glutes is satisfying, but stretching alone won’t revive lazy glutes. Targeted activation exercises are essential — glute bridges, monster walks, and single-leg movements will help to rebuild these powerful muscles, restoring balance and resilience.
Sciatica & Referred Pain: More Than Just the Nerve
‘Sciatica’ is a condition that is assigned by clients with lower back pain, and is not only misunderstood but frequently blamed for any shooting pain down the leg. While sciatica involves compression of the sciatic nerve, often from a disc issue, many symptoms are mimicked by muscular dysfunction. Tightness in the piriformis, for example, can compress the sciatic nerve in a condition known as piriformis syndrome.
Even more commonly, trigger points in the gluteus minimus or medius can cause pain down the leg and produce sensations like sciatic nerve pain, complicating diagnosis and treatment. Understanding the difference between nerve impingement and muscular referral is vital to determining your treatment path.
This blog post offers a more detailed Understanding of sciatica causes, symptoms, and treatments.
The Role of Trigger Points: A Game-Changer in Treatment
Trigger points are tight, irritable knots in your muscle that can refer pain to other regions of the body and are often major contributors to, or the cause of, stubborn and chronic lower back pain.
These hyper-sensitive spots can refer discomfort to different areas of the body. A trigger point in the QL may feel like a dull, nagging backache. One in the piriformis could radiate down the leg.
Trigger point therapy at Clinical Massage MK
In my clinical experience, it’s common to discover trigger points in the glutes, hip flexors, and QL, especially when lower back pain is the complaint. The good news is that when trigger points are found and treated, they can be the turning point on your road to recovery.
Combining manual therapy to release these points with structured rehab to correct the underlying movement patterns can be a game-changer. I always aim for the gold standard in treatment and focus on long-term relief, improved function, and sustainable recovery.
Structured Rehab: From Pain Relief to Power
Some clients find short-term massage treatment helpful, but this is not always enough on its own. True transformation and lasting results are only possible when the root of the problem is treated effectively with progressive rehabilitation.
While stretches for lower back pain can ease tight muscles, trigger point therapy pokes at painful spots and gives almost instant relief. You need to restore symmetry, mobility, and strength. This means:
- Releasing overactive tissues and tight muscles
- Activating underused muscles (hello, glutes!)
- Improving joint range and mobility
- Retraining movement patterns, restoring control
How I Treat Lower Back Pain Through Structured Rehab
I follow a systematic process that mobilises your joints, activates your muscle power, and builds your strength in the key areas to significantly reduce pain. The goal is to eradicate lower back pain altogether and prevent its return.
The process begins with releasing what’s tight, like the hip flexors and lumbar extensors. Then we activate what’s weak — usually the glutes and deep core. Finally, we retrain movement patterns to restore functional control and prevent relapse.
That’s why I created a tailored programme that’s accessible to all. My upcoming Lower Back Programme and the Hip Mobility Challenge are designed around this framework, providing a full-spectrum approach and giving you the tools you need to move pain-free and regain strength. The knowledge you gain will last a lifetime, and what’s more, you have access to my expertise throughout the programme.
Who Is The Lower Back Pain Programme For?
If you’re someone who…
- Has persistent lower back pain that never completely goes away
- Has tight hips that restrict your movement
- Feels stiff or sore after sitting too long
- Can’t “find” their glutes in a squat or hinge
- Has been diagnosed with sciatica, but treatments aren’t working
- Has found other treatments for lower back pain ineffective
…then this is for you.
Whether your lower back pain has recently started causing you problems or you have suffered for some time and feel like you’ve “tried everything”, this programme meets you where you are, so it is ideal for everyone.
How I Cured My Lower Back Pain
You might be surprised to learn that my journey to become a Clinical Massage therapist began with a personal struggle following a sports injury that left me with a bulged disc and severe back pain, so I understand how frustrating and debilitating this condition is. My own experience ignited a passion for helping others through difficulties with chronic pain.
5 Proven Techniques You Can Use Today To Relieve Your Lower Back Pain
The good news is that you can get started today by downloading my FREE P.A.I.N Relief Blueprint, a comprehensive guide that is packed with knowledge bombs, easy-to-follow lower back pain exercises, and strategies for helping yourself.
Say Goodbye to Lower Back Pain for Good
Change comes with one small shift, so to ease you in gently, I’m launching the Hip Mobility Challenge, a short, powerful kickstart that’ll help you feel the difference in just a few sessions. Think of it as your pain-free movement primer that will give you a taste of how I work, with easy-to-follow steps designed to restore mobility, relieve tension, and feel better fast.
And for those ready to go all in, the Lower Back Programme offers a deeper dive with step-by-step rehab, guided support, expert tips, and a clear path to freedom.
Be sure to join my waitlist for first access to these valuable resources.
Make a Move To Ease Lower Back Pain
Lower back pain is a symptom. The root often lies in the tight, the weak, and the forgotten muscles. But with the right approach and a progressive plan, most people can break free from pain and reclaim their mobility.
If the issue is found in your hips, your glutes, or the way your body has adapted to a life of sitting and stress, then try out some of the lower back pain exercises in the video library on my website.
Movement is medicine. Control is freedom.
Make a move towards understanding the connection between your hips, glutes, and lower back. Join me on this exciting journey of proactive steps toward relief and improved function.
Be sure to join my waitlist for first access to these valuable resources.
Before you go, don’t forget to sign up for information about the Hip Mobility Challenge and Lower Back Programme.
If you can’t wait for the programmes to launch, you can BOOK a session with me to fast-track your recovery.
Frequently Asked Questions
What causes lower back pain if it’s not always the back itself?
Lower back pain often stems from tight hip flexors and weak glutes. These imbalances affect posture and movement, placing strain on your lower back—even if the pain isn’t directly caused by a back injury.
What is Lower Crossed Syndrome?
It’s a common postural imbalance where tight hip flexors and lower back muscles combine with weak glutes and core muscles. This can lead to an exaggerated arch in the spine, poor posture, and chronic discomfort.
How do I know if my glutes are weak or not activating properly?
If you struggle to feel your glutes working during exercises (like squats or lunges), rely on your lower back for movement, or notice an arched lower back posture, inactive glutes could be the reason.
Does sitting for long periods really contribute to back pain?
Yes. Sitting tightens your hip flexors, weakens your glutes, and encourages poor spinal alignment—all of which can lead to ongoing lower back pain.
What are trigger points and how do they relate to my pain?
Trigger points are tight, sensitive knots in muscles that often refer pain to other areas. In the glutes and lower back, they can mimic sciatica or amplify existing back issues.
Is sciatica always caused by a trapped nerve?
Not always. Sometimes muscle tension or trigger points—especially in the glutes—can irritate or mimic sciatic pain. Accurate diagnosis is key to proper treatment.
What can I do right now at home to relieve my back pain?
Start with simple hip mobility drills, glute activation exercises, and targeted stretches. You can also download our FREE P.A.I.N Relief Blueprin to begin your recovery from home.
What’s included in your Lower Back Programme?
Our programme offers guided rehab support, expert-led mobility and strength routines, trigger point therapy, and a proven plan to target the root causes of your pain—not just the symptoms.
Is this programme right for me?
If you’ve struggled with chronic lower back pain, tight hips, glute weakness, or recurring sciatica—and haven’t found relief elsewhere—this programme is designed for you.
