Fitness Articles

Training to Relieve Back & Knee Pain

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Isolating the gluteus medius (a small and hard-to-train muscle located above the gluteus maximus, just below the lower back) can improve your alignment and reduce back and knee pain. According to researchers at the University of Wisconsin at Milwaukee, a weak gluteus medius can aggravate these common problem areas.

Action Sparked: According to the study's author, Jennifer Earl, Ph.D., a cable hip abduction targets this muscle.  (You can use either a cable cross machine or a low-wall/door mounted resistance band.)

Try our Low Mount Standing Abduction for the same effect.  Hold in this position for 10 seconds (work your way up to 30 seconds gradually). Complete 3-5 sets per leg.
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • SIMMORS
    Hi...what sort and strength and type of resistance band should I purchase? I am 68 and have bad knees and need to strengthen them. I have not done any exercise so this would need to be taken into consideration. I am in Australia.

    Thanks - 8/4/2014 1:24:57 AM
  • Great article. Need this for my back. - 11/2/2013 7:48:47 PM
  • Too bad I can't use exercise bands because I am allergic to latex. :( - 11/1/2013 10:21:47 AM
  • KELLYDJ51
    I Loved this article. It was just what I needed.
    - 11/1/2013 12:21:22 AM
  • This is a great artlicle, I was just wodering how to get that area just last nite. I was standing at my dresser and doing rear leg lifts with a strait leg and then I tried the lift at an angle(not strait back or to the side but between that area) and I felt more muscle movement in that one area. This is with out equipment. The band would add resistance but hey if you don't have one then make due w/out. Just keep in mind the band adds resistance and makes you work harder, if you have not worked those muscles you probably won't want a band to start with. Something to think about :) - 9/11/2012 9:17:54 AM
  • RUNESHADOW
    I sure wish I knew how to do something like this without equipment; I don't HAVE exercise-resistan
    ce bands. - 3/15/2011 1:44:03 PM
  • Thanks for the info to help me keep my knees working prperly and pain free - 11/1/2009 7:56:28 PM
  • My Knee is happier! - 10/13/2009 5:31:15 PM
  • I hope there are more articles like this for specific health issues.
    I had been taught this exercise 10 years ago by a registered PT and forgot about it.
    - 1/4/2009 1:45:26 PM
  • This is a wonderful article. I am very happy to have found it. I was hit by a car when I was younger and am concerned about my knees. - 6/10/2008 3:56:17 PM
  • This is a wonderful article. I am very happy to have found it. I was hit by a car when I was younger and am concerned about my knees. - 6/10/2008 3:56:07 PM
  • This is a wonderful article. I am very happy to have found it. I was hit by a car when I was younger and am concerned about my knees. - 6/10/2008 3:56:03 PM
  • This is a wonderful article. I am very happy to have found it. I was hit by a car when I was younger and am concerned about my knees. - 6/10/2008 3:55:45 PM
  • Great article. - 2/10/2008 3:56:13 PM
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