Do you have weak glute muscles? Are your hip flexors tight?

They may be causing your lower back to work overtime, creating your back pain.

In this video, I cover 3 things:

✅ 3 ways your glutes and hip flexors may be causing your lower back pain

✅ How similar pain may occur from even a seemingly small fall. Potentially leading to trauma, and your lower back pain.

✅ 2 simple things that you can do to ease your lower back pain.


Rather read the blog?

Here it is…

Hi there. Have you ever had lower back pain? You know, when you can barely get out of bed, you can barely move in the morning, without being in absolute agony?


Hello, and welcome. I’m Sarah gowans from BlossomingMe. Here were a sanctuary where you can come, to tap in to and to nurture your journey to health well-being, and a positive mindset. To clear the stresses stopping you from living your most fulfilling life. 


Today I’m going to share with you some tips from a conversation that I recently had with a client. This client was in distress, and serious lower back pain. She had just had a fall, and landed on her hip, on her left hip. She was lucky enough not to break any bones but the fall did cause direct trauma to various parts of her body, including her lower back. The impact of the ground left bruises, muscle strains, and ligament sprains, in the lumber spine and around her pelvis, in particular. Ss well as, of course, a great deal of shock. 


It was when I gently worked the front of her pelvis though, that surprised her the most. It made made her gasp in pain and surprise. Until she started to feel the gentle release that we were creating. So I explained to her about where her lower back pain was actually coming from. The pain resulting from the postural imbalance. 

fall injury - pain in lower back and whole body

Postural Imbalance:

The tight hip flexors that pull the pelvis forward, causing an anterior tilt to the front. This misalignment of the pelvis can lead to an increased curvature of your lower back, the lumber area. Placing strain on those muscles and ligaments. Over time, that can create chronic lower back pain. 


Restricted Movement: 

The tight hip flexes can limit the range of motion in your hips, so the ability to move. That can affect how you move. It can affect how you carry yourself, your body. The lower back muscles, they can compensate. So they can be working extra hard. Taking on more of the workload, during such activities like walking, running, lifting. Even turning, to get out of bed. And that can fatigue your muscles. Further increasing their stress, and the pain in the lower back.


Weak Glute Muscles:

Tight hip flexors can create that, by inhibiting their action, their ability to activate. Particularly the gluteus maximus. This is an important stabiliser in your pelvis and spine. See when the glutes are weak, they can inhibit your hip flexors. And that can often happen when you’re in trauma, and of course all of that can  potentially lead to a great deal of lower back pain. 


Traumatic Injury:

The traumatic injury itself, the fall, can cause a traumatic injury to various parts of the body. Including, but not only, your lower back. So the impact with the ground or with an object if that’s what’s involved, can bruise, [cause] muscles strain, sprain ligaments. It can cause fractures. In this instance it didn’t. But that can result in injuries, and pain in the lower back, as well as other are areas of the body, because we’re all connected. We’re a whole being, all interconnected. And that can cause a whiplash kind of effect. 


Whiplash Effect:

In some falls, especially those involving sudden changes in momentum, in direction of our body, it can undergo a whiplash like motion. And this can cause strains and sprains with muscles, and ligaments, and joints. And that can further lead to lower back pain, stiffness, and reduced range of motion. But it’s not just the the lower back this abrupt movement may affect. Our whole body, because it’s all interconnected. So, potentially jolting our arms, our legs, our head, and neck, our rib cage. All at the same time. It [our body] can collapse into a whole heap, and that can affect everywhere, [our whole body].

Take A Breath


2 Things You Can Do:

So remember, if you do have a fall, of course, ice is the first thing you want to do. To reduce the swelling, you want to put ice on at the time of the event.


Breathing Exercises:

But afterwards, breathing exercises can help to calm the nervous system and reduce any shock.

Simple things, like putting your hand on your belly, and your heart. Doing a simple 4-7-8 breath.

So, in for four – 1, 2, 3, 4. Hold for seven – 7, 6, 5, 4, 3, 2, 1. And gently out – 2, 3, 4, 5, 6, 7, 8. Gently in – 2, 3, 4.

As you’re doing this, feel the air expanding your lungs and into your belly. That will help bring you gently back into your body, and calm your nervous system. 


The Pelvic Tilt:

Tight hip flexes can be released through stretching and strengthening exercises, and bodywork therapies. And they can also help to release the lower back pain and prevent its reoccurrence. As well as also helping to settle your nervous system, reduce any trauma, or release any trauma stuck within it.

The pelvic tilt is one of my favorite exercises, where you have your hands on both hips and you have your knees slightly bent. And you gently move your move your butt, basically underneath you, and back out. Again back out, [tuck in] underneath you, and back out again, underneath you, and back out again. 

So you can see, when you have a fall, or any other issue, it’s not just the lower back that is affected. Of course, when you have a fall, it can be everywhere that is affected by that whiplash effect. But the front of the hips can be directly connected to the pain that you feeling the lower back. 

So remember to work that area too. Gently if you are in pain. You don’t want to exacerbate it. Remember to be gentle.

If you found value in today’s video, please like and share it. Next time join us at BlossomingMe, and The Healthy Learning Lounge, to find out more about the things that you can do, to help you be more have more, and give more.

From my heart to yours.


Sarah xx


ps. To help you even more I’ve written a series of Cheat Sheets, to help you better recognise, understand and reduce YOUR “Signs of Chronic Stress and Small-t Trauma” NOW.

Would you like a copy?