Strength Training

* PLEASE NOTE: If you have pain going all the way down your foot, problems with bowel or bladder control, or have any of the other warning signs we’ve listed on About Back Pain, these exercises are not right for you. Call your healthcare provider right away.

You will also want to work on strengthening your muscles at least twice a week. First, warm up at an easy pace for at least 3-5 minutes with an aerobic activity, like walking. Then, you can strengthen your muscles with weights or machines, resistance bands, using your own body weight (for example, push-ups or crunches), or even yoga. Be sure to work all of your major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). You can work on different muscle groups on alternate days. If you’re new to strength training, you may want to work with an MHealthy personal trainer, or other qualified fitness professional, to make sure you’re using safe and correct form.

Here are some strengthening exercises for your back and hips. If your pain gets worse or spreads while doing these exercises, stop. 

Hip Abduction (Clam) Exercise

Illustration of a man performing the Hip Abduction exercise

  • Lie on your side with your shoulders and hips perpendicular to the table/floor and your hips and knees flexed 45-60 degrees.
  • Keeping feet together, lift your top knee toward the ceiling.
  • Do not allow the pelvis to roll backwards. The illustration shows the correct position for your hips which allows movement at the hip and decreases arching of the back. You should feel the top gluteal/buttocks area working after a few repetitions.
  • Lift on a count of 2 and lower on a count of 4.
  • Perform 1-2 sets of 10-15 repetitions as tolerated.

Gluteal Squeeze

Illustration of a man sitting and performing the gluteal squeeze exercise

  • While sitting, standing, or lying on your back, squeeze the buttocks together.
  • Hold for 5 seconds and repeat 10-15 times.
  • Perform 1-2 times per day.

Hip Adduction (Inner Thigh) Exercise

Illustration of a man laying down performing the Hip Adduction Exercise

  • Lie on your back with your knees flexed at approximately 90 degrees.
  • Keeping feet in line with hips, place a ball or pillow between your knees.
  • Take a breath of air in then exhale slowly while squeezing the ball for a count of 5.
  • Perform 1-2 sets of 10 repetitions. Hold squeeze for 5 seconds.

Supine Marching

Illustration of a man performing the Supine Marching exercise

  • Lie on your back with your knees flexed at 90 degrees.
  • Begin with breathing in through your nose. Follow with an exhale as you lift the left knee up. Inhale again and lower foot as you exhale. Repeat on right side.
  • Perform 2 sets of 10–15 repetitions on each side. Increase as tolerated.

If you have osteoporosis, stenosis, or have had back surgery, you should not do these exercises without first talking to your health care provider. If your pain gets worse while doing these exercises, stop immediately. Pain getting worse means it increases and stays increased, or it spreads to somewhere that didn’t hurt before. That’s another sign to see a healthcare provider who can help you.