Tag: lower back pain

Sports Massage For Lower Back Pain

Last Updated – April 2026

As a mobile sports massage therapist in York, I frequently treat clients with chronic lower back pain that hasn’t responded well to standard treatments. My approach comes from a combination of my professional qualifications and my own 30+ years of living with back pain after a serious car accident. You can read more about my story and how I successfully fixed my lower back issues here.

Having qualified in massage in 2005 and as an Advanced Personal Trainer in 2008, I now utilise sports massage and a deep understanding of strength training and movement patterns.

I never use a standard lower back pain massage.

Whether your pain stems from a tight Quadratus Lumborum (QL), a weak Gluteus Medius causing compensation, old scar tissue, or postural issues from desk work, I focus entirely on finding the real mechanical drivers behind your injury rather than just treating the symptoms.

In this article, I’ll explain the most common causes I see in my clients and how my individualised approach can help you move from constant pain management toward better function and long-term relief.

Anatomical illustration of a man with lower back pain, highlighting the lumbar spine and muscles treated by a sports and remedial massage therapist in York.

Table Of Contents

Lower Back Pain When Sitting

Many health experts have said that too much sitting is as bad for our health as smoking(1). Whether or not this is true, it’s definitely bad for your back. If your lower back pain is like an ache when you’re sitting, there’s a good chance that prolonged sitting is what caused it in the first place. This could be from driving, working at a desk, or slumped on the sofa working from home. Unless you have a very strong core that can keep your back in its correct position for several hours a day your muscles are going to be tight. And tight muscles eventually become sore and inflamed, even when you’re not sitting.

Woman sitting on a gym mat holding her lower back in pain, illustrating a weight training injury that requires assessment from a York sports massage and personal training specialist.

But Is It Just Your Lower Back?

If prolonged sitting is the reason you’re wanting a sports massage for your back pain, it will definitely help. But the area most in need might not be in your lower back, it could be the muscles of your hips and glutes. When you’re in a seated position, your hip muscles contract and become shortened. As are your gluteus medius, gluteus minimus and piriformis. This means they will tighten up, become inflamed and have reduced blood supply. And that can send pain into your lower back. The job of those muscles is to assist with hip abduction when you’re walking. When they’re tight however, your quadratus lumborum (QL) has to take over. This back muscle now has to do a job it wasn’t designed for, which further stresses something that is already a tight and weak.

Lower Back Pain When Standing

If your lower back issues are at their worst when you are standing, or straightening up after bending forward, the cause is likely to be related to your hips and glutes. As mentioned earlier, sitting for long periods can tighten up those muscles and affect your back. But so can prolonged standing. This doesn’t mean when you’re walking around or being generally active though. It means standing in pretty much the same place. Jobs such as a barrista, factory worker or chef are good examples(2).

Why Is This Bad For Your Muscles?

Woman in athletic wear holding her lower back in pain outdoors, illustrating back injury triggers from jogging or weight training addressed by a York sports massage therapist.

This position shortens your glutes and your lower back, leading to a lack of flexibility in these muscles. Specifically, your gluteus maximus and medius and your quadratus lumborum (QL). As well as your erector spinae muscles which run alongside your spine from your lower back up to your neck. And let’s not forget your hamstrings, already tight from sitting and driving, which can tighten further, adding to the discomfort.

Bending forward becomes a particular struggle when these shortened muscles tighten further, leaving your lower back feeling stiff and achy. When you do, all of these muscles have to stretch, which they no longer find easy. And because your glutes can’t do the job they’re meant for, your hamstrings and especially your lower back have to try to take over. This can turn a chronic back ache into a jolt of sudden pain. Even if it’s something as simple as putting on your socks in the morning.

Lower Back Pain In Bed

If you struggle through the day with back pain you can at least check your sitting and standing posture. You can also do some gentle stretches and mobilisation exercises to help prevent things getting worse while you have treatment. For some people, lying down takes all of the pressure off their back and allows them some relief. But for others, lying down, especially in bed, can make things even worse. And a good night’s sleep free from waking up every time you turn over a distant memory.

A woman waking up in bed with lower back pain and morning stiffness, a condition treated by a mobile sports and remedial massage specialist in York.

Getting Up Can Be Even Worse

You might also find sitting up to get out of bed in the morning just as difficult. And instead you have to wriggle on to one side so you can get your knees underneath you and then roll to the floor. This problem can be caused by issues which have been mentioned before. A tight quadratus lumborum (QL), erector spinae and tight glutes.

If you tend to sleep on your front or back this puts these muscles in a very short position. As a result they will stiffen up during the night. Sitting up to get out of bed then requires these muscles to stretch, which is what causes the pain. Side sleeping stretches one QL while shortening the other, creating a muscle imbalance that can contribute to pain. Especially if you have a soft mattress(3). Then when you try to turn over you are asking these muscles to work and for the shortened muscle to stretch. Not only can this action be very painful it can also cause injury in the form of a muscle strain.

Exercise And Lower Back Pain

There are many causes of lower back pain while exercising, whether this is group classes, lifting weights or jogging. And while the muscles involved are usually the same, the reason why you are having problems with them can differ.

Lower Back Pain From Deadlifts

If deadlifts are your issue, such as a sharp pain or stiffness during the exercise, there are two main reasons. The first is glute muscles that are too tight or weak to allow you to bend at the hip. The second is a tight QL and erector spinae muscles trying to do a job they’re not designed for. Both of these things will also prevent you from maintaining a correct S-shaped spine and instead it will be more C-shaped. If you are doing squats, these tight muscles will instead cause an excessive lumbar curve. And this will put a lot of pressure on your lower back.

Lower Back Pain When Jogging

If jogging around York is when you feel your lower back pain, a common reason is tight glute muscles. Specifically, your gluteus medius. The reason for this is when you run (or walk) it should be doing the job of hip abduction. But if it’s tight and weak your QL has to do the work instead, which puts excessive strain on your lower back. Running on hard surfaces like pavement or roads can further exacerbate the situation.

Lower Back Pain From Exercise Classes

The two previous examples can cause your lower back pain even if you’re concentrating on your technique. But doing them at speed in a group exercise class such as Body Pump can be just as bad if not worse. Countless reps involving bending, lifting and twisting with no time to think about that twinge in your back can all add up to a major problem. And a tight muscle anywhere can lead to compensation by others that shouldn’t really be involved in that movement.

Poor Posture And Lower Back Pain

Having a good posture means your body is in its optimum position for what it’s doing. Whether this is sitting, standing, picking something up, running, doing a specific exercise at the gym, DIY, gardening, using your phone or laptop or even sleeping. If your posture is good, you are less likely to get injured. This is because you are using your body as it was meant to be used. If it’s bad you could be using the muscles on one side more than the other. Or making them work in a way they’re not designed to.

Side view of a woman with forward head posture and rounded shoulders, illustrating postural imbalances treated by a York sports massage therapist and personal trainer.

It could be that many years ago you had an accident or injury that caused a small change to your posture you were unaware of. And over time this has developed into something far more significant in that area. Or it could have progressed to the point where the painful muscle is not the one you originally injured(4).

What Does This Have To Do With Lower Back Pain?

Well, if you have a poor posture it affects the way you sit, stand, move and lift. Instead of maintaining a healthy S-shaped curve, chronic poor posture can gradually flatten your lower back, setting the stage for potential discomfort. Especially if you slump in your chair.

Another common cause is picking things up by bending at your waist rather than your hips, which can lead to a strain or even a slipped disc. In turn this can lead to excessive lumbar curve and be the cause of problems in your upper back. The reason for this is your glute muscles have become tight and therefore weak. This means that your hamstrings and lower back have had to take over the role to compensate. Your erector spinae and QL also then become tighter and therefore shorter, which is what causes you to have a poor posture. And your poor posture is what can cause lower back pain.

3D anatomical diagram highlighting the erector spinae muscle group, illustrating the clinical focus of remedial massage therapy in York.

The Muscles I Target In A Sports Massage For Lower Back Pain

This article has highlighted the quadratus lumborum (QL), the erector spinae and the gluteus medius muscles as major contributors to lower back pain. But where exactly are they and how will my sports massage help your lower back pain?

The Quadratus Lumborum (QL) And Erector Spinae

The QL is a deep muscle in your lower back. It runs from the iliac crest of your pelvis and connects to your lumbar vertebrae and lowest rib. If just one side contracts you will bend to that side at the waist. If you are already bending forward and both sides contract they will straighten you up to an upright position.

The erector spinae is a group of 3 muscles alongside your spine. They run from the iliac crest of your pelvis all the way up to your head. Like the QL, if one side contracts you will bend to that side, if both sides contract you will straighten. The difference is that the erector spinae affect the length of the back, therefore keeping it straight during a deadlift type movement.

Tightness in the erector spinae or QL will contribute to an excessive lumbar curve. And it is tightness, overuse or incorrect use of these muscles that is most often responsible for lower back pain.

Anatomical diagram of the Quadratus Lumborum (QL) muscle, a key area for lower back pain relief through sports and remedial massage in York.

The Gluteus Medius

Although you are less likely to feel pain in your gluteus medius, issues here are often the initial cause of your lower back pain. It is hidden deep under your gluteus maximus (buttock) and connect your femur (thigh) to your pelvis. When contracted it abducts your hip, meaning it moves one leg away from the other. It also stabilises your pelvis when you walk or run. Problems arise when you do something that involves bending at the waist, especially with a heavy weight or when twisted. It is tightness or weakness here that contributes to incorrect use of the QL.

Anatomical 3D diagram highlighting the gluteus medius muscle, illustrating its role in pelvic stability and lower back pain relief through remedial massage in York.

How My Sports Massages Help You

When treating lower back pain, I don’t just focus on the lower back itself. I start by working on the QL (quadratus lumborum) and erector spinae muscles that run along either side of your spine. This helps reduce discomfort, break down any built-up scar tissue, improve blood flow to the area, and restore better flexibility so your pelvis can move more freely.

However, in my experience, lower back pain is very often just a symptom of a deeper issue. Usually tightness or weakness in the gluteus medius and other glute muscles. When the glutes aren’t doing their job properly, the lower back has to overwork to compensate. That’s why simply treating the back alone often leads to the pain returning.

Because of this I also give proper attention to the glutes (especially the gluteus medius) during the session. By releasing tension there and helping restore proper glute function, I’m able to provide much more effective and longer-lasting relief than a standard lower back sports massage.

Side view of a woman with correct neutral spine alignment and good posture, following remedial massage and postural correction in York.

Frequently Asked Questions

What’s the difference between your sports massage and a standard back massage?

I don’t do standard back massages. I assess movement patterns and compensation (weak glute medius making the lower back overwork, or tight hips from sitting/driving) and treat the real causes of your pain, not just where it hurts. After curing my own 30+ years of chronic lower back issues, I learned that the pain is usually the symptom, not the cause. I combine clinical massage to release the tight areas with knowledge from my personal training background to address why those muscles became tight in the first place. This is why many clients get longer-lasting results.

How many sessions will I need for lower back pain?

It really depends on how long the issue has been there and what the underlying causes are. For recent or mild cases, many clients notice a meaningful difference after 2–3 sessions. For chronic or recurring pain that has built up over years (which is very common), I usually recommend an initial course of 4–6 sessions spaced 1 week apart. The early sessions focus on releasing tight muscles and improving mobility, while later ones strengthen weak areas and lock in better movement patterns so the pain doesn’t keep returning.

Do you treat lower back pain caused by desk work or long driving commutes?

Yes, this is one of the most common patterns I see. Prolonged sitting shortens hip flexors and glutes while weakening the deep stabilisers. I target the QL, erector spinae, glutes, and hip flexors specifically, then show you simple resets you can do during the day (e.g., standing breaks, glute activation, hip flexor stretches). Many office workers and drivers notice they can sit or drive longer without the usual aching at the end of the day after a few sessions.

Can mobile sports massage really be as effective as going to a clinic?

In my experience, it often works better for lower back pain. You’re in your own space, so you’re more relaxed. There is no drive home afterwards that can tighten everything up again. I can also show you quick follow-up techniques using things you already have at home (cushions, walls, chairs). Plus a mobile massage in your home is a lot more personal and one-to-one than the conveyor belt feeling you get from many clinics. The knowledge and experience of the therapist giving the massage is far more important than the location.

Is sports massage painful when treating lower back issues?

I always work within your comfort zone and encourage your feedback. Some areas (especially deep glute work, QL, or scar tissue) can feel intense at first because those muscles have been locked up for a long time. Most clients describe it as “good pain” or therapeutic pressure that eases as the tissue releases. I never force anything and if it’s too much, we adjust immediately. The goal is relief and improved muscle function, not to see how high your pain threshold is.

Will sports massage help with sciatica or disc-related pain?

It can help a lot with the muscular side of sciatica like tight piriformis, glute medius, or QL muscles often compress or irritate the nerve. I focus on releasing those areas and improving pelvic alignment. However, if there’s a significant disc bulge or nerve root compression, I always advise working alongside your GP or specialist. Massage is not a replacement for medical diagnosis.

How soon after a session can I return to exercise or heavy lifting?

For most people, light movement and walking the same day is fine and even helpful. For heavy lifting or intense training, I recommend listening to your body. Many clients feel noticeably better mobility within 24–48 hours as inflammation drops and range improves. If the session was releasing a chronic issue I suggest taking it easy at first to let the body adapt. A muscle that might not have been active for months or even years doesn’t suddenly want to be part of your heavy deadlift or squat routine.

What should I do between sessions to make the improvements last?

The biggest difference comes from the simple things you do consistently. I can give you targeted stretches and mobility drills that are specific to your problem areas such as, glute medius activation work, QL stretches, hip flexor release, or gentle thoracic rotations. It depends on what we find during the session. The key is quality over quantity: 10–15 minutes a day done properly is far more effective than 30 minutes done occasionally. I’ll show you exactly what to do and how to do it so you’re not guessing.

Is there anything I should avoid before or after a session?

Avoid eating a heavy meal or drinking alcohol before we meet. I also recommend avoiding painkillers immediately before the session if possible as these can mask your natural pain response. This makes it harder for us to gauge the correct pressure and ensure the treatment is both safe and effective. Following the session, I will provide you with a set of specific instructions tailored entirely to your physical presentation and the issues we addressed. I don’t give generic advice. Depending on whether we focused on acute nerve irritation or chronic postural resetting, I will direct you on exactly how to manage your activity levels, hydration, and movement for the first 24 hours to ensure the best results.

How To Book

If you would like to book a sports massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Sciatica And Lower Back Pain Relief With Massage In York

Last Updated – June 2026

As a mobile sports and therapeutic massage therapist in York, I help many clients suffering with sciatica and related lower back pain.

Sciatica can be incredibly frustrating and dibilitating. Whether it’s a sharp, burning pain, tingling, or numbness running down the leg, it can make simple things like sitting, driving, or even walking very difficult. While some cases need medical attention, many are caused (or made much worse) by tight muscles, particularly in the glutes, piriformis, lower back, and hips.

While fixing my own long-term back issues I learned that the correct targeted massage approach can provide significant relief by releasing the muscles that are compressing or irritating the sciatic nerve.

In this article, I explain the common causes I see in my York clients and how my personalised massage approach helps relieve sciatica symptoms and lower back pain. Often much faster than many people expect.

Table Of Contents

What Is Sciatica?

Sciatica is pain in your lower back and leg that is the result of pressure on your sciatic nerve, which runs from your hip down the back of each leg as far as your foot. It activates and supplies sensation to the muscles in the pelvis, legs and feet. As a slipped disc could be the underlying cause of your sciatica, a visit to your doctor as soon as possible is advisable. But it could be the result of tight muscles in your lower back, glutes or your leg. These can become inflamed and press on your sciatic nerve, which can cause chronic, long-term pain if left untreated.

Sciatica is a condition which involves pressure on your sciatic nerve, but isn’t necessarily related to general lower back pain. Tightness in your hips or lower back, or a weakness on one side of your back, could be the cause. Sciatica is typically ongoing and uncomfortable yet bearable, but it can flare up into a debilitating injury from something as simple as bending down to tie your shoelaces.

Anatomical diagram from behind showing the path of the sciatic nerve running from the pelvis down the leg, highlighting nerve compression and pain in the deep gluteal region.

Symptoms Of Sciatica

Depending on the original cause of your pain, there are a variety of symptoms you could have, or your symptoms could change. For example, it can be quite mild and have very little effect on your life, or it can be so severe you are unable to do everyday tasks. It might come on gradually and get worse over time, or it might be sudden and intense.

Also the way you might experience sciatica and lower back pain can vary considerably. It might be a dull ache that you only feel in your lower back, or it might feel more like a burning sensation that can extend to the back of your legs or even your feet. You might have muscle spasms and tightness in your lower back, upper back or hips, and you might only feel pain after prolonged sitting or prolonged standing (1).

Is It Sciatica Or Lower Back Pain

Sciatica and lower back pain are not the same, though they can have similar causes. Unlike lower back pain, sciatica uniquely transmits its characteristic pain down your leg and foot, even though both can originate in the lumbar spine. The difference is, a muscle spasm in the lower back can cause back pain, but only if the muscle presses on or impinges the sciatic nerve will it cause sciatica.

Sciatica can also result in leg tingling, numbness or weakness that can cause your leg to give way when you are standing. Plus sciatica pain usually affects one leg and is more burning or sharp compared to a dull ache or throb.

The specific location of the sciatic nerve compression determines the symptoms you experience. L4 issues usually cause problems with your thigh and you might feel weakness when straightening your leg. L5 issues can go as far as your big toe. They can also cause numbness on top of your foot, especially between your big toe and second toe. S1 issues are more likely on the outside of your foot and little toes. You might also have weakness when trying to stand on your tiptoes.

Common Causes Of Sciatica And Lower Back Pain

Sciatica and lower back pain that does not involve your sciatic nerve generally have the same causes:

Poor Posture

Whatever the cause of poor posture the result is weakened, tight muscles or muscles doing work they’re not designed for. For example, tight muscles on one side means that the other side has to do extra work. This can increase the chances of a strain on either side.

Four side-profile diagrams showing different posture types including forward head posture, anterior pelvic tilt, swayback, and rounded shoulders.

Heavy Or Awkward Lifting

Heavy lifting, or lifting in awkward ways, can put stress on areas already susceptible to injury. Bending forward at the waist and twisting to pick something up with one hand is an example of awkward lifting.

Sitting For Long Periods

If your job involves a lot of sitting, many muscles will become shortened and weak. The most affected areas are usually the hip flexors and hamstrings. In turn this prevents the hips being in their correct position which puts pressure on the lower back.

Being Overweight

The more overweight you are the more likely you are to have poor posture and the more stress there is on your back. This can cause chronic lower back pain and lead to a slipped disc or sciatica.

How My Massages Help Sciatica

As a qualified sports massage therapist, I can help relieve most causes of sciatica and lower back pain.

If the pain is coming from a slipped disc, the surrounding muscles often become inflamed and tight, which can put even more pressure on the sciatic nerve. This can cause pain close to the injury or radiate further down your back or leg.

If the cause is poor posture, whether from being overweight, awkward movements at work, or prolonged sitting, I focus on loosening the tight muscles that are pulling your body out of alignment. This allows the muscles to work more evenly on both sides, reduces imbalances, eases muscle spasms, and improves blood flow to speed up healing.

How I Treat Sciatica And Sciatic Nerve Pain

When a client comes to me with sciatica, I never just massage the painful area. True relief comes from finding and treating the muscles that are actually compressing or irritating the sciatic nerve.

My Approach

During your session at home, I start with a clear assessment. It can involve checking your posture, pelvic alignment, how you walk, and which movements trigger your sciatic pain. The most common culprits I see are:

  • A very tight piriformis muscle
  • Deep glute tightness
  • Tight quadratus lumborum (QL) and lower back muscles
  • An irritated iliopsoas or hip flexors
  • Poor pelvic stability

The Treatment

Once I understand the main causes of your sciatica, the session focuses on:

  • Releasing your piriformis and deep glute muscles that often trap the sciatic nerve
  • Careful work on your lower back and QL to reduce pressure on the nerve root
  • Addressing your hip flexors and surrounding tissues that contribute to pelvic tilt
  • Gentle neural mobilisation techniques to help the nerve glide more freely

I combine targeted sports massage with simple movement corrections. Because I also have an advanced personal training background, I show you specific glute activation and core stability exercises so the muscles that support your pelvis start working properly again. This is what helps prevent the sciatica from returning quickly.

Why My Treatment Is More Effective

Many generic massages only rub the lower back or leg. I focus on the whole pattern that is causing the nerve irritation. Because the treatment is mobile, you can relax properly afterwards in your own home instead of tensing up again on a drive home This makes a big difference with sciatica.

Most clients usually feel noticeable relief in the first 1–3 sessions, with progressive improvement as we continue to release the deep tension and improve stability.

Can massage really help sciatica?

Yes, massage can be very effective for many cases of sciatica. Especially when the pain is caused by tight muscles compressing or irritating the sciatic nerve. In my experience working with clients in York, the most common causes are a tight piriformis muscle, deep glute tension, lower back muscle spasms, or pelvic imbalances. Targeted sports massage helps release these muscles, improve nerve glide, reduce inflammation, and ease the sharp, burning, or shooting pain that runs down the leg. While it’s not a cure for every type of sciatica (some cases need medical investigation), many clients get significant relief and better long-term management through this approach.

How many sessions will I need for sciatica?

It really depends on how long you’ve had the sciatica and how severe the muscle involvement is. Some clients feel a noticeable reduction in leg pain after just 2–3 sessions. For more chronic or stubborn sciatica that has been present for months or even years, I usually recommend an initial course of 4–6 sessions, spaced 5–7 days apart. The early sessions focus on releasing the main compressing muscles, while later sessions work on preventing the problem from returning. After the main course, many clients move to maintenance sessions every 4 weeks if they have physically demanding jobs or hobbies.

Is the treatment painful?

I always work within your comfort zone and check with you regularly throughout the session. Some areas, such as the piriformis and deep glute muscles, can feel quite intense when they are extremely tight, but I never push beyond what you can tolerate. Most clients describe the sensation as “nice pain” or a discomfort that brings relief as the muscles start to release. If anything feels too strong, we adjust immediately. The goal is effective treatment, not to make you suffer through the session.

What’s the difference between your approach and a normal back massage?

A standard back massage usually just works on the lower back where the pain is felt. My approach is different. I look at the whole pattern that is irritating the sciatic nerve. This includes deep work on the piriformis, glutes, QL, hip flexors, and surrounding tissues, plus gentle neural mobilisation. Because I also have an advanced personal training background, I include specific exercises to strengthen weak stabilising muscles so the sciatica is less likely to keep coming back. This whole-body, root-cause method gives superior, longer-lasting results than generic massages.

Can you help with sciatica that radiates down the leg?

Yes, this is the most common type I treat. Whether you have pain, tingling, burning, numbness, or weakness running down the buttock, back of the thigh, calf, or even into the foot, I can help. By carefully releasing the muscles and fascia along the path of the sciatic nerve and improving pelvic alignment, we can reduce the pressure on the nerve. Many clients report that the radiating symptoms calm down significantly within the first few sessions.

Will I need to stop exercising while having treatment?

Not necessarily. I’ll give you honest, personalised advice based on your specific case. Many clients can continue with light walking, gentle stretching, or modified training. However, high-impact activities or heavy lifting may need to be reduced temporarily while we calm the nerve irritation. I’ll also show you safe exercises and movements that support recovery rather than aggravate the sciatica.

Why is mobile massage particularly good for sciatica?

After a sciatica treatment session, your muscles are often much looser and the nerve is less irritated. Getting into a car and driving (or sitting for a long journey) can quickly re-tighten everything and flare up the symptoms again. With a mobile service, you can stay in your own home, rest properly, apply heat if needed, or just have a bath straight after treatment. This relaxed environment helps the benefits of the session last much longer.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Gluteus Medius – Is It Causing Your Lower Back Pain?

Last Updated – July 2026

As a mobile sports and therapeutic massage therapist in York, I see a huge number of clients with stubborn lower back pain that just won’t go away, even after rest, stretching, or regular physio.

In many of these cases, the real problem is not the lower back itself. It’s a weak or tight gluteus medius, which is the important stabilising muscle on the side of your hip. When this muscle isn’t working properly, the lower back and pelvis have to compensate, leading to pain, tightness, and poor movement.

Having overcome my own 30+ years of chronic lower back pain, and with qualifications in sports massage and Advanced Personal Training, I’ve become very good at identifying and treating gluteus medius-related lower back issues. Many clients are surprised when I show them how much their “back problem” is actually coming from their glutes.

In this article, I explain why the gluteus medius is so often the hidden cause of lower back pain and exactly how I treat it with targeted sports massage and corrective work here in York.

Table Of Contents

What Is The Gluteus Medius

The gluteus medius is a very important muscle that sits on the side of your hip, underneath the larger gluteus maximus (your main buttock muscle). Its main jobs are to:

  • Move your leg out to the side (abduction)
  • Stabilise your pelvis when you’re walking, running, or standing on one leg

When this muscle is working properly, it keeps your pelvis level and helps your hips move smoothly. When it becomes weak, tight, or tired, it can cause your pelvis to drop or tilt, forcing your lower back muscles (especially the quadratus lumborum or QL) to overwork to compensate.

Problems can be caused by anything that involves you bending forward, especially while twisted or lifting something heavy. This could be in the gym or something like using a spade in the garden. Anything that puts more strain on one side than the other. The damage can also be done over longer periods, which is more likely if you lean or twist when sitting or jog on a road with a camber.

Anatomical diagram demonstrating a pelvic tilt and hip drop caused by weak or inhibited gluteus medius muscle function during a step, leading to compensatory lower back strain.

How Does The Gluteus Medius Cause Lower Back Pain

This is one of the most common patterns I see in clients with stubborn lower back pain in York. When your gluteus medius isn’t doing its job properly, whether from tightness, weakness, or fatigue, your body has to find another way to stabilise your pelvis with every step you take. The muscle that usually ends up doing the extra work is the quadratus lumborum (QL) in your lower back.

The QL is not designed to do this job for long periods. When it’s forced to compensate, it becomes tight, overworked, and painful. This is why many people feel their lower back pain is worse on one side, or why the pain keeps returning even after stretching or massaging the lower back.

In my experience, a huge number of lower back problems are actually incorrectly diagnosed gluteus medius issues. Treating only the lower back gives temporary relief at best. Real, lasting improvement usually comes when we properly address the gluteus medius and the surrounding muscles.

Anatomy diagram of the quadratus lumborum (QL) muscle group, showing common trigger point targets addressed during a deep tissue or sports massage.

Pain In Your Gluteus Medius

Although the gluteus medius is often the root cause of lower back pain, many people don’t actually feel pain directly in the muscle itself. This is because the lower back (particularly the quadratus lumborum or QL) ends up doing the extra work the gluteus medius should be doing. The QL is not designed for this, so it becomes tight, inflamed, and painful.

When pain is felt in the gluteus medius area, it is most commonly felt along the belt line, up into the lower spine, or just below the hip. Some clients also feel it deep in the buttock or radiating into the top of the leg, but very rarely is the pain felt directly over the tailbone(1).

Anatomical illustration mapping out referred pain patterns across the hip, beltline, and upper thigh, which are targeted and released during a sports massage therapy session.

How I Treat Lower Back Pain Caused By Your Gluteus Medius

If the gluteus medius is involved (which it very often is), I never treat just the lower back. That approach usually only gives short-term relief.Instead, I work on both areas together:

  • Deep release of the tight gluteus medius and surrounding hip muscles
  • Release of the overworked quadratus lumborum and erector spinae in the lower back
  • Gentle mobility work to restore proper pelvic movement

After the massage I show you specific gluteus medius activation exercises (many of which are simple enough to do at home) so the muscle starts working properly again. This stops the lower back from having to compensate.

Many clients who previously had lower back massages that gave only temporary improvements get longer-lasting relief once we properly address the gluteus medius. If originally caused by poor posture or prolonged sitting this should also be dealt with, along with strengthening the muscles.

Frequently Asked Questions

How do I know if my gluteus medius is causing my lower back pain?

Common signs include lower back pain that is worse on one side, pain along the belt line, pain that gets worse after standing or walking for long periods, or lower back pain that keeps returning even after stretching or massage. During your first session I can assess whether your gluteus medius is weak, tight, or underactive and is contributing to your pain.

Can a weak gluteus medius really cause lower back pain?

Absolutely. Not only is it very common but my own back pain was chronic because this issue was never addressed until I diagnosed and treated it myself. When the gluteus medius isn’t doing its job of stabilising the pelvis, the lower back muscles have to overwork to compensate. This is one of the most frequent patterns I see in clients with recurring lower back pain in York.

How long does it take to see results from treatment?

Many clients feel some relief after the first session. For noticeable and longer-lasting improvement I usually recommend 3–6 sessions, depending on how long you’ve had the issue and how active you are. We can also work on strengthening the gluteus medius so the improvements last long term.

Will the massage be painful?

I always work within your comfort level. The gluteus medius and QL can be quite tender when they’ve been overworked, so some areas may feel intense at first, but it should feel like a therapeutic “nice pain” rather than sharp or unpleasant. I check with you regularly and adjust pressure as needed.

Do I need to stop exercising while having treatment?

Usually not. I’ll give you honest advice after assessing you. Most clients can continue training with some modifications, such as temporarily reducing heavy squats, deadlifts, or running distance, while we work on releasing the tight muscles and activating the weak ones.

Why is mobile massage better for gluteus medius and lower back pain?

After treatment these muscles are looser and your pelvis is better aligned. Driving or sitting in a car straight afterwards can cause the muscles to tighten up again quickly. Having the session at home allows you to rest properly, do gentle movement, or apply heat if needed, which helps the results last longer.

Can strengthening the gluteus medius stop my lower back pain returning?

Yes, this is a big part of the long-term solution. Releasing the tight muscles gives you relief, but teaching the gluteus medius to work properly again, through targeted activation exercises, helps prevent the lower back from having to compensate. Many of my clients find their lower back pain becomes much less frequent or disappears for good once their glutes are stronger and functioning better.

Is it too late to fix this if I’ve had lower back pain for years?

It’s rarely too late. Even long-term issues often respond well once we release the tight compensatory muscles and properly activate the gluteus medius. I treated my own lower back pain after suffering for over 30 years and haven’t had any issues since.

Summary

Lower back pain is incredibly common, but in many cases the real problem is not actually in the lower back, it’s a weak, tight, or underactive gluteus medius.

When this important stabilising muscle isn’t working properly, the lower back (especially the QL) is forced to compensate, leading to tightness, pain, and recurring issues. Treating only the lower back usually brings only temporary relief.

My approach focuses on releasing the tight gluteus medius and surrounding hip muscles while also calming the overworked lower back. I then give you simple, targeted exercises to strengthen and reactivate the gluteus medius so the problem is less likely to return.

Many clients in York who had been struggling with stubborn lower back pain for months or years finally get meaningful, longer-lasting relief once we properly address the gluteus medius.

If you’re tired of recurring lower back pain and want to understand and fix the root cause, I’d be happy to help with a personalised mobile sports massage at your home.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

IT Band – Is It Causing Your Lower Back Pain

Last Updated – July 2026

As a mobile sports and therapeutic massage therapist in York, I treat a lot of clients with IT band issues that are causing knee pain, hip tightness, or stubborn lower back pain.

The iliotibial (IT) band is a thick band of fascia running down the outside of the thigh. When it becomes tight or inflamed, it can pull on the hip and knee, creating a chain reaction that often ends up stressing the lower back. Many people are surprised to learn their back or knee problem is actually coming from the IT band.

With qualifications in sports massage and Advanced Personal Training, and having overcome my own long-term chronic pain, I take a targeted approach that addresses both the IT band and the muscles that connect to it. In this article, I explain how a tight IT band can cause lower back pain and exactly how I treat it with sports massage and corrective work at your home in York.

Table Of Contents

How Does The IT Band Cause Lower Back Pain

The IT band is a thick strip of fascia that runs down the outside of the thigh from the hip to the knee. It works with the tensor fascia latae (TFL) and gluteus medius to stabilise the pelvis during walking, running, and single-leg movements. It also helps control hip rotation and knee tracking.

When the IT band becomes tight or inflamed, usually from overuse in running, cycling, sudden increases in training, or poor hip stability, it can create a chain reaction that affects the lower back. A tight IT band pulls on the TFL and alters hip mechanics. This often leads to the gluteus medius becoming weak or inhibited. When the gluteus medius isn’t doing its job of stabilising the pelvis, the lower back muscles (especially the quadratus lumborum or QL) have to compensate by working harder to keep the pelvis level with every step.

The QL is not designed to handle this extra load for long periods. Over time it becomes tight, overworked, and painful. This is why many clients feel lower back pain that is worse on one side or that returns even after they stretch or massage the lower back itself.

In my experience, a lot of lower back problems are actually driven by an IT band issue, which is why treating only the lower back gives temporary relief at best. Real improvement usually comes when we address the IT band, TFL, gluteus medius, and the lower back together.

Anatomical diagram of Iliotibial Band Syndrome (ITBS) highlighting the connection between a tight IT band, hyperactive tensor fasciae latae, and the gluteus medius at the hip.

How I Treat Lower Back Pain Caused By The IT Band

When a client comes to me with lower back pain linked to a tight or inflamed IT band, I never treat the lower back in isolation, I address the whole chain.

First, I identify the main contributing factors, whether it’s repetitive running, cycling, poor hip stability, or compensatory patterns from weak glutes. Once I understand the root causes, I create a targeted treatment plan.

During the session I use deep tissue and therpeutic massage to release the tight IT band and tensor fascia latae (TFL) along the outside of the thigh. I also work on the gluteus medius and maximus because they are often inhibited when the IT band is overactive. At the same time I release the overworked quadratus lumborum and erector spinae in the lower back to reduce the compensatory tension. The goal is to restore proper hip mechanics so the IT band isn’t constantly pulling and the lower back isn’t forced to do extra work.

After the massage I show clients specific exercises and mobility drills they can do at home or at the gym, including IT band release techniques, glute activation work, and simple stretches that actually target the right areas.

Many clients notice reduced lower back tightness and better hip mobility after the first couple of sessions. With consistent treatment and the right home exercises, most see significant long-term improvement and fewer flare-ups.

Stretching and foam rolling can help maintain progress between sessions, but they are far more effective when combined with a deep-tissue massage or sports massage as on their own, they often only provide short-term relief.

Structural diagram of the IT band running from the hip crest to the knee, illustrating the lateral thigh structure responsible for pelvic misalignment and compensatory lower back pain.

Frequently Asked Questions

Can a tight IT band really cause lower back pain?

Yes, it’s surprisingly common. When the IT band is tight or inflamed it affects hip mechanics and often weakens or inhibits the gluteus medius. This forces the lower back muscles (especially the QL) to overwork to keep the pelvis stable. Many clients have been treating their lower back for months or years without much success until they come to me and we address the IT band and glute connection.

How do I know if my IT band is causing my lower back pain?

Common signs include pain or tightness along the outside of the hip or thigh, lower back pain that is worse on one side, discomfort that increases with running, walking, or cycling, or a feeling that your hip is pulling when you move. During your first session I assess the IT band, TFL, gluteus medius, and lower back together so we can see exactly what’s contributing to your pain and create the right treatment plan.

How many sessions will I need?

Many clients feel noticeable improvement after 2–4 sessions. For long-standing IT band issues or chronic lower back pain linked to it, I usually recommend an initial block of 4–6 sessions. After that, most people move to maintenance sessions once a month. I’ll give you a clear, honest recommendation after the first assessment.

Will the massage be painful?

The IT band and TFL can be quite tender when they’re tight or inflamed. I always work within your comfort level and check in regularly. Most clients describe the pressure as intense but relieving rather than sharp or unbearable. The goal is effective release without leaving you too sore the next day.

Can I continue running or training while having treatment?

In most cases yes, but with some smart modifications. I’ll give you honest advice after assessing you, such as temporarily reducing high-mileage running, avoiding certain hills, or modifying squats and lunges. The aim is to keep you active while we release the tightness and strengthen the supporting muscles so you can return to full training without the pain coming back.

What can I do between sessions to help the IT band?

I usually show clients specific IT band release techniques, glute activation exercises (such as side-lying clams and banded walks), and foam rolling methods that actually target the right areas. Reducing the main aggravating activity for a short period, improving hip mobility, and avoiding excessive sitting with poor posture also make a big difference.

Is mobile massage better for IT band and lower back pain?

Yes, for most people it is. After deep work on the IT band, glutes, and lower back, sitting in a car or driving through York traffic can quickly re-tighten the tissues and undo some of the benefits. Having the session at home allows you to rest properly, do gentle movement, or apply heat if needed, which helps the results last much longer.

Is it too late to fix this if I’ve had the pain for years?

It’s rarely too late. Even long-term IT band issues and the lower back pain they cause often respond well once we release the tight tissues and restore proper glute and hip function. I’ve helped many clients who had been dealing with the problem for years.

Summary

A tight or inflamed IT band is a surprisingly common but often overlooked cause of lower back pain. When the IT band pulls on the hip and TFL, it can disrupt pelvic stability and force the lower back muscles (especially the QL) to overwork.

My approach is to release the tight IT band and TFL, calm the overworked lower back muscles, and activate the glutes so the pelvis stays balanced. Many clients notice reduced lower back pain and better hip mobility after a few sessions, especially when they also do the simple home exercises I give them.

If you have persistent lower back or outer hip pain that hasn’t responded well to general treatment, the IT band could be the missing piece. I’d be happy to assess and treat it with a personalised mobile sports massage at your home.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here