It’s one of the most common complaints in physical therapy clinics: recurring back pain that just won’t quit. But according to our very own Dr. Devin Trachman, PT, DPT, OCS, the root cause might not be your spine at all—it could be your glutes.
Recently featured in Fit&Well, Devin breaks down the surprising connection between weak glutes and chronic lower back and knee pain—and why many people don’t even realize their glutes aren’t pulling their weight.
“Glutes are key for performance, injury prevention, and moving well through life,” says Devin. “Whether you’re lifting, running, or just climbing stairs, strong glutes help you move with power, control, and better alignment.”
The Hidden Role of Glutes in Pain and Performance
Your glutes—the trio of muscles that make up your backside—are among the most powerful in your body. But if they’re not properly activated or strong enough, other muscles like your lower back, quads, or hamstrings start picking up the slack. Over time, that compensation can lead to strain, misalignment, and eventually injury.
“The glutes are major stabilizers for your pelvis and spine,” Devin explains. “So, if they aren’t doing their job, pain and dysfunction can follow—especially in your lower back or knees.”
Glute Workouts That Actually Work
Even if you’re an active person who runs or lifts weights, it’s possible your glutes aren’t being properly targeted. In the Fit&Well feature, Devin recommends four simple but highly effective exercises to wake up and strengthen the glutes:
- Clamshells – Activate the gluteus medius to help stabilize your hips.
- Fire Hydrants – Improve lateral strength and hip control.
- Single-Leg Glute Bridges – Build unilateral strength and balance.
- Hip Thrusts – Target the gluteus maximus for powerful hip extension.
These moves help improve hip control, protect the spine by reducing overuse of the lower back muscles, and promote better knee alignment during high-impact movements like jumping or squatting.
Need support building a stronger foundation? Find a Physical Therapy Central clinic near you to get started.
