Lots of times the gluteus medius muscle is an overlooked source of trouble in people suffering from lower back pain.
Very often this muscle is too tight or contains trigger points. Thus, it disturbs the force distribution on your hip as well as on your lower back and irritates your nervous system.
The result can be pain.
It is so often involved in lower back pain that it is even called „The Lumbago Muscle“. So often, that relieving it from unnecessary tension or trigger points improves lower back pain drastically in a lot of cases.
But there are also good news. With a self-massage it won’t be too hard for you to relieve this muscle. And if applied frequently, improvement comes fast.
If you want to get started right away with your massage, click here and jump to the feel and massage part.
Still, make sure to read the rest of this page at some point, where I basically explain you where this muscle attaches, where it creates pain and why it does so.
At the beginning I mentioned that the gluteus medius muscle is also called „The Lumbago Muscle“.
You won’t have any issues to believe that if you take a look at the pain zone pictures. They display the areas that a troubling gluteus medius – too tight or afflicted with trigger points – can send pain to.
The deeper the red, the more common it is to experience pain in the respective area if this muscle is too tight or contains trigger points.
If your gluteus medius muscle is too tight or harbors trigger points, you might feel pain when walking around or sleeping on the side.
While walking, the muscle has to work – stabilize your hip –, and if it is super tight or contains trigger points, this might be painful.
When sleeping on the affected side, you compress the muscle and when sleeping on the non-affected side, the dorsal/back fibers of the muscle get stretched due to the slight inward rotation of your „upper“ hip.
Both displays mechanic stress, which can be too much for a troubled gluteus medius.
What you can do here for some relief, is to put a small pillow between your knees as this will prevent your thigh from rotating inwards too much.