Everyday Moves: 25 Gentle Exercises for Back Pain Relief

21. Clamshells (Side-Lying Hip Stabilizer)

The Clamshell is a powerhouse move for strengthening the gluteus medius, a small muscle on the side of your hip crucial for preventing pelvic drop when you walk. Lie on your side with knees bent and feet together. Keep your feet touching and slowly lift your top knee toward the ceiling, creating a clamshell shape. Focus on engaging the side of your hip, not your lower back. Perform 10-15 slow, controlled reps on each side. Strengthening this muscle provides rock-solid stability and prevents the lateral sway that often transfers stress to the lower spine.

22. Quadruped Hip Extension (Glute Firing)

This exercise focuses purely on strengthening the glutes (buttocks) without straining the lower back, providing vital support for your spine. Start on your hands and knees (quadruped position). Keep your knee bent at 90 degrees and slowly lift one foot toward the ceiling, squeezing the glute at the top. Ensure your lower back does not arch. Only lift as high as you can maintain a flat back. This controlled movement effectively targets the primary back support muscles, helping to retrain them to fire correctly during movements like walking and lifting.