My Physio told me I have a lazy bum, how can it be?
I have lived out this scenario so many times as a physio and my patients all have the same
response to this diagnosis, “dis-belief, followed by a myriad of explanations as to what their
daily exercise routine is.”
Lower Back Pain, ITB Friction Syndrome, Patella Mal-tracking, all these and loads more can
all be traced to this “Lazy Bum.”
For the average Joe, it is a bit hard to understand that a muscle or a group of muscles can just
stop working, especially if it was previously a normally functioning one! “Seeing it there,
does not mean it is working”, is my usual explanation and then a more detailed discussion is
ventured into. At time our work and sedentary lifestyle can be blamed, at times old niggly
lower back issue and then my favourite, blaming the parents for the poor genetic makeup!
What happens to a perfectly functioning bum? What makes it not work? As physios we are
concerned with getting them working again and getting our patients back on the road!
Question time! Why do I need strong buttocks? How does my “Lazy Bum”
make my knee hurt?
The group of gluteal muscle have many important roles.
1. They provide the drive to the legs required for activities such as running, walking and
getting up from chair. This is achieved along with other lower limb muscles.
2. The gluteus maximus muscle is located in the buttocks and is regarded as one of the strongest
muscles in the human body. It is connected to the coccyx, or tailbone, as well as other surrounding
bones. The gluteus maximus muscle is responsible for movement of the hip and thigh.
The proper sequencing of the contraction of the muscles about the hip joint is critical in
ensuring great balance and efficiency of the work of all muscles required for power activities
of the lower limb. This also results in lowered risk of injuries to the back, hip and knees.
Much ado a butt the hip?
Proper sequencing of muscle activation is needed for any body segment to function without
pain. Improper sequencing of activation as you may well be aware of now, may lead to some
biomechanical nightmares! Some muscles become tight and painful and do not work (Lazy
Bum) and others work way too hard and then give up the ghost resulting in pain too.
This laziness leads to other muscles assisting in generating the necessary movement. This is
our brains way of allowing the ones with the Lazy Bums to still move. This is where the
magic of physio comes in! We are well trained in getting the Lazy Bum back into gear and
functioning as it should. It is as simple as doing some really easy exercises to facilitate the reactivation of the Lazy Bum.
Right, so I have a Lazy Bum, what next?
Here are a few simple exercises that your physio may show you to do in order to get the Lazy
Bum working again.
1. Clams
2. Bridge
3. Hip hitches
Drop but do not touch the
ground. Do not bend the knee.
Contact your friendly physiotherapist should you require an assessment of your lazy
bum.