Reduce Back Pain by Strengthening Your Glutes: A Yoga Guide | Tapas Yoga HK
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Reduce Back Pain - Strengthen Your Glutes
Many daily movements - standing, climbing stairs, running and jumping - require activating our glute muscles!
- The gluteus maximus handles climbing stairs, running, and extending from a seated position (hip extension and external rotation).
- The gluteus medius handles opening the side of your hip (hip abduction).
At work - sitting. Studying - sitting. Eating - sitting. Commuting - sitting. Gaming - sitting! All that sitting flattens and weakens the glutes! This forces other muscles to compensate, typically affecting the lower back and thighs first. Strengthening your glutes can reduce back pain.
- Lie face down on your yoga mat/floor, legs straight, toes pointed, tops of feet pressing down.
- Place yoga blocks on either side of your ankles.
- Hands under forehead, face toward the mat. Chest sinks down, belly on the mat.
- Lift your right foot off the ground, slowly sweep it left to right over the yoga block, then slowly sweep it right to left back over the block.
- Keep your right foot hovering without touching the block, holding in the air, or even kick slightly toward the ceiling.
Switch to left foot, repeat steps 1-5, this time sweeping from right to left.
Tips:
- The working leg doesn't touch the ground or the block during practice!
- Focus your awareness on engaging your glutes.
- Keep chest sunk and belly on mat - don't use your lower back!
- The slower you sweep, the more your glutes will burn!
Work within your limits, practice slowly, no rush!
Want to learn more? Visit our Yuen Long or Tsuen Wan yoga studios for a class.
WhatsApp Booking & Enquiries:
Yuen Long Studio: +852 68287318
Tsuen Wan Studio: +852 54700838
Address:
- Unit 206F, Gee Tat Centre, 129 On Lok Road, Yuen Long (3 mins walk from Long Ping MTR Exit E)
- Unit 05, 19/F, 99 Plaza, 99 Tai Ho Road, Tsuen Wan
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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