Category: Poor Posture

Understanding the Connection: Tight Hamstrings and Glutes and Fake Sciatica

12/3/2026

By Rachael Bird, Myotherapist

Sciatica, characterised by pain radiating along the sciatic nerve, can be debilitating. Often, people experience symptoms akin to sciatica without an underlying spinal issue.This phenomenon, known as "pseudo-sciatica" or "piriformis syndrome," can often be traced back to tight hamstrings and glutes.
Understanding this connection can aid in effective management and prevention of these discomforts.

The Role of Hamstrings and Glutes
The hamstrings and glutes play a crucial role in lower body movement and stability. The hamstrings, located at the back of the thigh, are responsible for bending the knee and extending the hip. The glutes, comprising the gluteus maximus, medius, and minimus, are key in hip movement, stabilization, and overall posture. When these muscles become tight, they can impact the body's biomechanics significantly.

How Tight Muscles Lead to Pseudo-Sciatica
Muscle Imbalance and Overuse: Tight hamstrings and glutes can create an imbalance, leading to overuse and strain on the lower back and pelvis. This can cause pain and discomfort in the lower back, which may mimic sciatica.

Pelvic Alignment: The tightness in these muscles can affect pelvic alignment. Anterior pelvic tilt, often resulting from tight hip flexors and weak glutes, can strain the lower back and put pressure on the sciatic nerve, leading to symptoms similar to sciatica.

Nerve Compression: The sciatic nerve runs from the lower back down to the legs, passing through the buttock area. When the gluteal muscles, especially the piriformis muscle, become tight, they can compress the sciatic nerve. This compression can cause pain to radiate down the leg, mimicking true sciatica.

Referred Pain: Tight muscles can cause referred pain, where discomfort is felt in areas away from the source. For instance, tight hamstrings can cause pain in the lower back and legs, resembling sciatica.

Symptoms of Pseudo-Sciatica
The symptoms of pseudo-sciatica can closely mirror those of true sciatica, making it challenging to differentiate between the two without proper medical evaluation. Common symptoms include:
Pain in the Buttocks: A deep, aching pain in the buttocks that can radiate down the leg.

Lower Back Pain: Discomfort in the lower back, which can be exacerbated by tight hamstrings and glutes.

Numbness and Tingling: These sensations may occur along the path of the sciatic nerve due to muscle compression.

Managing and Preventing Tight Hamstrings and Glutes
Addressing tight hamstrings and glutes can alleviate pseudo-sciatica symptoms and improve overall mobility and comfort. Here are some effective strategies:

Stretching: Regular stretching routines targeting the hamstrings and glutes can enhance flexibility and reduce muscle tightness. Incorporate stretches like the hamstring stretch, seated forward bend, and pigeon pose into your daily routine.

Strengthening: Strengthening the core and lower body can help balance muscle groups and reduce strain on the back. Exercises like bridges, squats, and lunges can help build strength in the glutes and hamstrings.

Posture and Ergonomics: Maintaining proper posture and using ergonomic furniture can prevent muscle tightness and strain. Ensure that your workspace is set up to promote good posture, and avoid sitting for prolonged periods without breaks.

Treatment: Consulting a Myotherapist can provide tailored exercises and treatments to address muscle tightness and related symptoms. Techniques such as myofascial release and targeted stretches can be particularly effective.

Massage and Myofascial Release: Regular massage and myofascial release can help relieve muscle tightness and improve mobility. Foam rolling can also be beneficial for releasing tension in the hamstrings and glutes.

Do my feet affect my posture? here is some information on how your feet posture affects your body

11/9/2025

By Rachael Bird, Myotherapist

Yes, the posture of your feet can indeed affect your overall body posture. Proper foot posture is essential for maintaining good alignment and balance throughout the rest of your body.

Here's some information on how your feet's posture can impact your body:

Foundation of Support: Your feet are the foundation of your body. They provide the base of support for your entire musculoskeletal system. If your feet are not properly aligned, it can affect the alignment of your entire body.

Arch Support: The arches of your feet (the longitudinal and transverse arches) help distribute your body weight evenly. When these arches are not properly supported, it can lead to imbalances in your posture.

Ankle Stability: The alignment of your feet also affects the stability of your ankles. If your ankles are not properly aligned, it can lead to problems further up the kinetic chain, including the knees and hips.

Knee Alignment: Misalignment in the feet can affect the alignment of your knees. If your feet roll inwards (pronation) or outwards (supination) excessively, it can lead to knee problems, such as pain and overuse injuries.

Hip and Pelvic Alignment: Issues with foot posture can have a ripple effect on your hips and pelvis. If your feet are not in the right position, it can cause your hips to tilt or rotate, which can lead to low back pain and postural problems.

Spinal Alignment: Ultimately, the alignment of your feet can impact the alignment of your spine. Improper foot posture can contribute to conditions such as scoliosis or lordosis, which affect the curvature of your spine.

Balance and Gait: Correct foot posture is essential for maintaining balance and walking or running efficiently. If your feet are not aligned properly, it can lead to balance problems and increase the risk of falls and injuries.

Muscle Imbalances: When your feet are not in the correct position, it can cause certain muscles to overcompensate, leading to muscle imbalances and, eventually, pain and dysfunction in various parts of the body.

To maintain proper foot posture if there is an instability/imbalances present, it is essential to wear appropriate footwear, use orthotics if necessary, and perform exercises that strengthen the muscles of the feet and lower limbs.
If you are experiencing persistent pain or posture problems related to your feet, it's a good idea to consult your myotherapist to determine what the best course of action may be.
This may include assessment, treatment and possibly a podiatrist, or orthopedic specialist for a thorough evaluation and orthotics that will be fitted to you. This will help correct these imbalances and improve your posture by using the appropriate tools given to you

Daily Habits That Wreck Your Muscles (and How to Fix Them)

10/7/2025

By Ethan Farr, Sports Myotherapist

Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.

Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.

1. Screen time and poor posture
Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t.

How to Fix It:

Reset Your Posture: Every 30–60 minutes, take a “posture check” break. Sit tall, stack your ears over shoulders, shoulders over hips. A little trick that i like to use is put a hair tie or rubber band tight around your wrist when that starts to get irritating check your posture then swap the band to the other wrist
Elevate Screens: Raise your monitor or phone to eye level to reduce neck tilt.
Strengthen & Stretch: Add exercises like chin tucks, scapular retractions, and doorway chest stretches to your daily routine.

2. Slouching at Your Desk/Repetitive Movements at Work
If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain.

How to Fix It:

Ergonomic Setup: Adjust your chair, desk, and monitor to support a neutral spine. Your hips and knees should be at a 90-degree angle, feet flat on the floor. Also consider a height adjusting desk so you can alternate between seated and standing desk work
Microbreaks: Set a timer to stand, stretch, or walk every 30–60 minutes, even if it’s just for a minute or two.
Mobility Work: Add targeted mobility drills (like wrist circles, shoulder rolls, and seated spinal twists) to combat repetitive strain. Also try to to work with both hands not just the one hand
Early intervention: one of the most important things you can do is get on top of potential injuries quickly as soon as you feel any tension ensure to incorporate these changes to your work life or come in and see a therapist before it becomes a chronic issue

3. Bad Sleeping Positions and/or Pillow not Right For You
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine.

How to Fix It:

Side or Back Sleepers Win: Unfortunately for all you front/prone sleepers a lot of research shows a high correlation of low back pain and front sleeping when compared to other sleeping postures. Try to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to support spinal alignment.
Choose the Right Pillow: One of the most important things you can buy to aid your sleep and reduce your pains upon waking unfortunately you don’t often get to try them properly and once you buy one you’re stuck with it for better or worse. Your pillow should support the natural curve of your neck. Side sleepers typically need a thicker pillow; back sleepers do best with medium support. Something you can look for when buying a new pillow is a neutral neck position when laying down.
Morning Mobility: If you wake up stiff, incorporate gentle stretches (like cat-cows, side bends, and shoulder rolls) first thing in the morning it helps get the blood pumping and lubricates the joints for better quality movement and pain reduction.

4. Poor Walking Mechanics or Shoe Choices
Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back.

How to Fix It:

Check Your Stride: Pay attention to how you walk. Your steps should be soft, and your feet should land beneath your hips—not far out in front. Try to roll through each step from heel to toe smoothly without overextending and there should be pressure through the outside of the foot not through your arch.
Invest in Good Footwear: Choose shoes that support your arch type and provide cushioning and shock absorption. Replace athletic shoes every 400–600 kilometres, or when the soles show uneven wear. If you’re unsure about your foot mechanics, consider a gait analysis at a sports store or podiatrist’s office. You could also look at the wear pattern on the bottom of your shoe to get an idea of your general walking gait/mechanics
Go Barefoot (Sometimes): Spending short periods barefoot on safe, flat surfaces can help strengthen intrinsic foot muscles and improve natural gait mechanics. Start slowly—especially if you're used to supportive shoes—and build up gradually.
Stretch and Strengthen: Tight calves, weak glutes, and poor ankle mobility are common causes of poor walking mechanics. Incorporate calf stretches, glute bridges, ankle circles, and foot mobility drills into your routine.

Final Thoughts
Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage.
If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment.

The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul.

Understanding the Connection: Tight Hamstrings and Glutes and Fake Sciatica

Do my feet affect my posture? here is some information on how your feet posture affects your body

Daily Habits That Wreck Your Muscles (and How to Fix Them)

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