Glute Exercises for Low Back Pain

Side Lying Bridge (McGill Side Plank)

An excellent exercise for combining stability in both the upper and lower body.

• Begin in a side-plank position with your elbow on the ground, ensuring your hand is aligned with your shoulder and elbow directly under the shoulder.
• Position your knees approximately 45 degrees in front of you, with your heels roughly aligned with your hips and shoulders.
• You can either place your top hand on your hip or focus on engaging your core.
• Press down through the outside leg, knees, and feet as you extend your hips forward and upward at the top.
• While performing this movement, avoid rotating your torso and be mindful not to over-arch your lower back as you push your hips forward.
• Maintain good core control throughout the exercise. Hinge from the hips to lower down with a neutral spine and then hinge from the hips to press back up while maintaining a neutral spine.
• This exercise stabilizes and stretches the glute medius, the muscle located in the back pocket area, while also promoting shoulder stability.

Classic Glute Clamshell

Remember to perform these exercises mindfully and listen to your body. Adjust the range of motion and support as needed to avoid any discomfort or strain.

• Choose your preferred position: Either prop yourself up on your forearm or lie down on one side.
• Use your arm or a regular pillow for added support, ensuring comfort during the exercise.
• Position your top hand either in front of your chest to stabilize your body or place it on your hip to help you feel your hip’s position.
• Focus on maintaining abdominal stability to keep your back still throughout the exercise.
• Start by keeping your lower leg pressed down and lift your top knee up while opening your hips outward.
• An alternative variation is to keep your feet together and lift them a few inches off the ground, performing the same clamshell motion.

Side-Lying Leg Raises

From the same position as the clamshell exercise, a third option to target this muscle is to straighten out the top leg.

• Turn the toes slightly down towards the ground and lift the leg straight up.
• Perform simple up and down movements with the leg.
• For a more challenging exercise, spell the alphabet or your name with your foot while it’s in the air.
• These controlled movements with the leg elevated are excellent for activating the back pocket region and engaging the stabilizing muscles in your pelvis during leg movements.
• Remember to maintain control and avoid any sudden or jerky movements to ensure a safe and effective exercise routine.