Exercise for Lower Back Pain

Overview

An advanced side-lying clamshell performed in a supported side-plank (elbow down, hips lifted) with a band above the knees to strengthen the hip abductors and stabilizers—aimed at easing low-back pain/sciatica. Open the knees against the band with 5-second holds for about 3×15 per side; modify by using a lighter band or no band, and stop if painful.

Level

Advanced

Targets

Hips, sciatica

Step by Step Instructions

Set-up

1. Band placement: Slip the band over both legs and position it above your knees (or start without a band if this is too hard).
2. Side position: Lie on your side as you would for a regular clamshell.
3. Elbow support: Prop up on your elbow.
4. Align: Lift your hips off the ground, place your hands on your hips, and line everything up (no sagging or twisting).

Movement

5. Open: From this lifted position, perform a clamshell—open the knees against the band.
6. Hold: Hold for 5 seconds, feeling the work in the top hip and the bottom hip stabilizing your body.
7. Close/relax: Return to the start position.
8. Repeat: Continue for the set, then switch sides.

Sets & Reps

• Aim for 3 sets of 15 reps per side.
• If that’s too much, start with whatever you can and build up.

[Video Transcript]

If you have low back pain or sciatica, which is pain running down your legs, one of the best things you can do is strengthen your hips. You may have learned a clamshell exercise, which is great for the hips, but adding stability makes it even better. If you can already do the basic clamshell, this is the next step: a more advanced clamshell.

Lie on your side and use a resistance band. It doesn’t have to be a loop—you can tie a straight band into a loop—but if you have a loop, just slip your feet through and position it above your knees. Set up on your side as if you’re doing a clamshell and come up onto your elbow. Lift your hips off the ground, place your hands on your hips, and line everything up. Perform a clamshell by opening your knees against the band and hold for five seconds. You’ll feel it in your hips right away, then relax. Not only are you working the top hip, but the bottom hip is stabilizing your body, which is important for both strength and stability.

Aim for three sets of fifteen repetitions if you can. If that’s too much, start with whatever number you can manage. If any exercise causes pain, stop immediately and talk to us. If this version feels too hard, start without the band and work up to it. Bands come in different resistances; this one is heavy, but you don’t need to start there. Use a lighter band or no band—choose what works best for you and begin.

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