The gluteus medius is an often overlooked troublemaker in people suffering from low back pain.
When it is too tight or contains trigger points, it disturbs the force distribution on your hip as well as on your lower back and irritates your nervous system.
Pain can be the result.
Because so often it is involved in low back pain, the gluteus medius is called „The Lumbago Muscle“. Relieving it from tensions and trigger points improves low back pain drastically in a lot of cases.
The good news is: With a self-massage it will be easy for you to relieve this muscle and the pains it initiates. If applied frequently, improvement comes fast.
I mentioned that the gluteus medius muscle is called „The Lumbago Muscle“.
You will see that immediately by taking a look at the pain zone pictures. They display areas the gluteus medius, if 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 the gluteus medius is too tight or harbors trigger points, you might feel pain when walking or sleeping on the side.
While walking, it works to stabilize your hip, and if it is too tense 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 scenarios display mechanic stress, which can be too much for an already burdened gluteus medius.
To get some relief, put a small pillow between your knees as this will prevent your thigh from rotating inwards too much.