Glute Med Exercises to Help Decrease Low Back Pain

Level

Beginner

Targets

Glutes, lower back

Step by Step Instructions

  • Lie on your side with your head supported by your hand; bend the bottom knee and keep hips stacked (don’t roll forward or back).
  • Find your glute medius on the top hip (just lateral to the bony points of the sacrum) and place your thumb there to feel it activate.
  • Straighten the top leg and lift it slightly, keeping your torso still.
  • Sweep the top leg slightly backward without letting your hip rock; feel the glute medius working under your thumb.
  • Bend the top knee and place the foot lightly on the floor in front of you.
  • Lift again: straighten and lift the top leg, sweep it back, then lower—move slow and controlled (this sequence = 1 rep).
  • Repeat for 10 reps, working up to 15 as able.
  • After the final rep, hold the leg up and back for 10 seconds, then lower and rest.
  • Complete 3 sets; if 10–15 reps are too hard, start with 5 and build up.
  • Switch sides and repeat (if pain is on one side, perform the exercise with the painful side up).

Glute Med Exercises
[Video Transcript]

If you’re experiencing low back pain, one contributing cause may be weak glute muscles. Today I’ll show you how to strengthen the gluteus medius, the muscle you’d feel if you put your hand in your back pocket. To locate it, feel the two small bony points of your sacrum; move just to the outside of either point and you’ll be on the glute medius.

Lie on your side with your head supported by your hand and your bottom knee bent. Keep your hips stacked so they don’t roll forward or backward. Straighten your top leg and lift it. Press your thumb gently into the glute medius to feel it activate. Bring the lifted leg slightly backward without rocking your hip, then bend the knee and place the foot lightly on the floor in front of you. Lift again, sweep the leg back, lower, and repeat. You should feel the muscle working as you lift and move the leg back.

Do 10 repetitions and work up to 15. After your set, hold the leg up and back for 10 seconds, then rest. Complete three sets. If 10 reps are too difficult, start with five and build up. If your leg or low back pain is on the left side, perform the exercise with the left (painful) side up; if it’s on the right, perform it with the right side up. This is an excellent exercise to strengthen the glute medius and support your lower back.

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