Hold your hips in the air for 10 seconds and feel for what muscles are working hard to keep you up and if this movement brings out any back pain. While lying on your back with your knees bent, straighten one leg and perform a single leg bridge. This screen looks into just that and assesses how the muscles that surround your hips (primarily your glute max) work with the low back.
For a back to remain healthy when lifting heavy, your hips must have the ability to generate the appropriate amount of force and fire at the appropriate time (called an optimal muscle recruitment pattern). Here is a test to see if you may dealing with ‘gluteal amnesia.’ The goal is to see how your body coordinates the movement of hip extension (the same movement that occurs at your hip joint when you stand up from a squat, pull a barbell from the floor or propel your body forward during a sprint). It’s not that the glutes turned off completely, but instead ‘ gluteal amnesia’ means the brain is diminishing neural drive and inhibiting the glute muscles from firing appropriately due to pain (a process called arthrogenic neuromuscular inhibition). When immediately retesting the bridge they found the activity of the glute max on the side of the painful hip to be significantly reduced. They then performed a therapeutic procedure called capsular distension arthrogram (which instantly created a ton of pain in their hip joint). 1 They started by measuring glute activity by having study participants perform glute bridge exercises. Stuart McGill and his team observed this happening in real time. Research now shows that pain can often inhibit the activation of your glutes.
Now at the time, there was little research to back up his theories as to why this occurred, but in recent years this has changed.
Have you heard of the term ‘ gluteal amnesia’? Decades ago, a renowned clinician named Vladimir Janda began to notice certain patterns in patients with back pain, specifically he noticed that these patients had signs of inhibited weak glutes.
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