Lower Back Pain? Don’t Overlook Your Hips—Here’s Why

If you’re struggling with back pain and have tried various methods without lasting relief, here’s a key fact you might have missed: the root cause of back pain may not lie in the painful area itself but could be referred pain from elsewhere.

Common Mix-Ups About Back Pain

Most folks zero in on the pain area—like the lower back—but here’s the thing: research shows the real culprit might be hiding in other muscles or joints.

Does Hip Muscles Pain Cause Lower Back Pain​?

The Tight hips pain can definitely lead to lower back pain. Many people focus solely on their lower back when experiencing pain, often overlooking the discomfort in their buttocks.

The muscles in your buttocks are closely connected to those in your lower back, so when your gluteus medius are tense or sore, they can pull on your back, causing pain.

Changes in posture, nerve compression, or referred pain can also spread discomfort from your buttocks to your back. Additionally, conditions like piriformis syndrome or sacroiliac joint dysfunction can simultaneously cause pain in both the buttocks and the back.

This is a straightforward yet important connection to understand when addressing persistent back pain.

5 Key Hip Muscles That Could Be Messing With Your Back

Let’s break it down—these muscle groups could be the real troublemakers:  
 
Glutes (Gluteus Maximus, Medius, Minimus)

• What’s causing your lower back pain? Tight spots (trigger points) in your gluteus medius might be the source of strain leading to discomfort.
• How it feels: Pain can shoot from your butt to your lower back, hips, or even down the back of your thighs.

Piriformis

• What’s up: This deep butt muscle can get cranky and pinch your sciatic nerve, giving you sciatica vibes and lower back pain.
• How it feels: Pain might start in your butt and travel down your leg, especially after sitting too long or twisting your hips. 

Iliopsoas (Psoas Major and Iliacus)

• What’s up: Tightness here can pull on your lower back and mess with your pelvis and spine alignment.
• How it feels: Pain might show up in your lower back or groin, especially after sitting for ages.

Key Joints That Could Be Causing Your Pain

Here’s the lowdown on the joints that might be acting up:

Sacroiliac Joint (SI Joint)

• What’s up: If your SI joint is out of sync, it can cause lower back pain, especially where your sacrum and pelvis meet.
• How it feels: Pain can hit hard and fast or creep up slowly, and it gets worse when you bend or twist.
• Common Triggers: Stuff like shoveling snow, getting up from a low chair, or squatting and twisting to grab something can knock your SI joint out of place.

If it’s still a hot mess after a day or 2, see a chiropractor or osteopath to get things back in line.

If you’re fed up with back pain, try shifting your focus to your hips—especially your iliacus, glutes, and piriformis. Sometimes, the fix is in a spot you’re not even thinking about. Hang in there—you’ve got this!