Fitness Articles

Training to Relieve Back & Knee Pain

Fitness News Flash

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.)
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

  • There's so many ads, I can't even locate how to navigate to next page to view exercise. I really wanted to see this. - 2/4/2016 7:16:05 AM
    Here's something that could help patients struggling with pain: http://www.placid
    Knee-Surgery-In-Mexico/ - 11/26/2015 10:57:02 PM
    gee, there was better information in all the comments below the story. Thank you to everyone who posted helpful comments. :-) - 5/27/2015 7:03:12 PM
  • This is featured today on Top Stories, and there is ALMOST NO INFORMATION......'s something a lot of people will click on, article definitely needs edited, very poorly done. - 5/27/2015 3:35:40 PM
  • Excellent workout! Thanks coach Nicole! :D - 5/27/2015 11:37:18 AM
  • Excellent demonstration of it on YouTube.
    h?v=pvnR8CDb4BU - 5/27/2015 11:04:55 AM
  • Google "cable hip abduction". - 5/27/2015 8:55:11 AM
    This really doesn't explain anything. Weird! Almost like part of the article is missing. Sure would have liked to read it because I am always dealing with back pain. - 5/27/2015 8:38:43 AM
  • article missing? I'd love to read it. - 5/27/2015 7:36:38 AM
  • I have lower back and knee pain so am very interested in this article but I can't see any information on what the actual exercise is or how to do it. Am I missing something? Has a link been deleted from the article perhaps? - 5/27/2015 5:34:51 AM
  • I don't see the exercise being performed - just a photo of someone holding their lower back as if in pain. - 5/27/2015 4:22:50 AM
  • I found resistance bands for $2 at a thrift store. This is about the time of year people bail on their New Year's resolutions. All kinds of exercise equipment gets rehomed for cheap. :-) Going to give this exercise a try.
    - 4/6/2015 2:14:46 PM
  • I clicked on the exercise but the picture of the exercise doesn't match the description . . . . weird. - 2/9/2015 9:21:55 AM
    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

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