Why Training The Glutes Is Important For Your Pelvic Floor

If you have LOW BACK OR HIP PAIN… Keep reading!

Here’s an often overlooked but crucial aspect of our pelvic floor muscular health—the relationship between the deep hip rotator muscles (the obturator internus and piriformis muscles) and their impact on the pelvic floor.

Both the obturator internus and piriformis muscles play integral roles in stabilizing the pelvis and supporting its movement. Their proximity to the pelvic floor muscles creates an intimate relationship that significantly influences our pelvic health. When these muscles are overtrained or excessively tense where you are having hip muscle pain or spasming, they can have a profound impact on the pelvic floor, too.

Here’s a picture that highlights all of the intimate muscular connections of the pelvis. 

(This is a picture looking from the ground up.)

The pelvic floor, a network of muscles, ligaments, and tissues, supports organs like the bladder, bowel, and uterus. It also plays a vital role in urinary and fecal continence, sexual function, and overall pelvic stability. Disruptions in the balance and coordination between the obturator internus and piriformis, and subsequently the pelvic floor can result in pelvic floor dysfunction.

Overtraining or excessive tension in the obturator internus and piriformis can lead to:

  • Pelvic pain: Tightness or spasms in these muscles can cause pelvic pain (often mistaken for other conditions).

  • Pelvic floor dysfunction: Increased tension can disrupt the coordination between these muscles and the pelvic floor, leading to issues like incontinence, pelvic organ prolapse, or discomfort during intercourse.

  • Sciatic nerve irritation: The proximity of the piriformis muscle to the sciatic nerve means that tension or spasms in this muscle can lead to sciatic nerve irritation, causing pain, tingling, or numbness in the buttocks and legs.

To maintain optimal pelvic health, it’s crucial to balance training and stretching these muscles. Incorporating exercises that target the pelvic floor alongside gentle stretching and mobility work for the obturator internus and piriformis can help prevent imbalances and reduce the risk of pelvic floor issues.

Remember though, a tight muscle is a weak muscle so if you do have pain try to add a mixture of both strengthening and stretching into your routine.

Check out my latest IG Reel for my hip warm up routine that includes some mobility, stretching, and activation exercises.  Click Here

I also have a Facebook LIVE video over hip, low back, and SI joint pain in my facebook group that includes some exercises to do. Join here if you’d like to see the replay. The video is pinned at the top of the group.