The #1 Most Important Muscle to Fix Back & SI Joint Pain

There is one muscle in the body that when weak can cause real issues in your SI joints, low back, and hips. It is rarely tested when we see a doctor. If we don't know it is weak and don't know a plan to strengthen it we can spend months or years in pain not knowing how to get lasting relief.

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Chapters:
00:00 Introduction
00:56 Anatomy of the Gluteus Medius Muscle
01:22 Actions of the Gluteus Medius
01:41 Double Support Time Measurement
03:31 Testing Gluteus Medius Strength
07:29 Exercise #1 - Standing Lateral Leg Raise
10:20 Exercise #2 - Clamshell
12:20 Exercise #3 - Standing Single Leg Wall Press
14:19 Sample Set / Rep Schedule

In this video I help you understand the gluteus medius anatomy, function, and what happens when it is weak. I share how we test this muscle strength in our office using a digital tool, but also how you can perform a self-assessment of the gluteus medius strength in your own home.

I then talk through three simple strengthening exercises that can be done at home without any equipment. These exercise are usually a good entry level point for people who have determined they have gluteus medius weakness and who are struggling with some back, SI joint, or hip pain.

The first exercise is the Standing Lateral Leg Raise. It is a great gluteus medius exercise because it works your standing leg gluteus medius isometrically while also strengthening the leg you are raising. Additionally, it is a good core exercise and helps with balance.

The second exercise is a Clamshell exercise. This exercise is fairly well known, but I give a few different variations on the clamshell and a key focus on how to get the most benefit out of this hip external rotator exercise.

The last exercise is a Standing Single Leg Wall Press. It is deceptively simple to do, but it really gets your gluteus medius working.

All of these exercise can be done at home and with no special equipment. And when the gluteus medius muscle gets strengthen people usually notice that they have better balance, feel more agile, and many times their back, hip, and/or SI joint pain decreases or goes away.

If a gluteus medius muscle is weak and we don't address that weakness then the altered biomechanics continues the person continues to put wear and tear on their SI joints, back, and hips which can lead to early degenerative changes and pain.

About Dr. Brant Pedersen, DC, CCSP

Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.

👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP

DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.

[sherilynschneider]

Oh my gosh! I wish I had had the ability to be seen by you many years ago. At 50 I began having SI pain. I saw MD’s, multiple pain docs, even surgeons for help. After 10+ years, chiropractic adjustments, injections, even a lumbar fusion still with no relief, I asked to go to PT. Turns out, it was all due to my weak Glute Medius! I can’t even describe how much less pain I am in now as I continue keeping all 3 glutes strong. If you suffer from SI joint pain, this could be the answer for you.

[vijayaanand]

I am 63 and I feel blessed to have seen this video. I started doing it today and I will share my feedback on it soon. Thank you so much. You have a very soothing voice and your presentation is very clear.

[kaleidojess]

This man seems to have such a kind soul. Could be wrong but he gives off that vibe.

[Deanriley]

I do glute exercises every night while I brush my teeth. Tie one habit to another habit that’s strong is a great way to develop the new habit.

[moeb]

I come across videos to recover pain BUT, you definitely drew me to watch fully. With your clear polite relaxing explanation step by step. 💯 professional and honest caring. THANK YOU!!!

[Alan-zit]

My pain developed after binge watching a tv series movie. There, after the pain seemed to increase over time. Can sitting too long create this condition. This exercise helped - THAN YOU.

[angelicwatkins]

Dr. Brandt, I am a dental hygienist and have struggled with my hip pain, probably about 5 years into my career. As a Dental Hygienist, we have a tendency to lean towards the right in order to access our patient's mouth and we hold that position. I would say for roughly 6 hours a day. I have been to several chiropractors which help for short periods of time but nothing that held the adjustment. I did just your standing exercises and my left leg was so weak, It was shaking by Lyft five on that side. Literally, after doing three sets of those leg lifts, I immediately felt relief through my hips. Unbelievable! You are a unicorn of a physician. I thank you and thank you and thank you again, for sharing your knowledge and expertise. I wish I could kiss you, but I can't so here's an emoji kiss. 😘 You are awesome sauce with a cherry on top! ❤

[TheAnniebannie]

I have been dealing with this for two years now. I have been to my surgeon, physical therapist and Chiropractor. You have taught me something that makes more sense than any of the three. I am so grateful I am 85 years old in excellent physical health, and nowhere near my years physically, I was a physical fitness instructor many years ago and I know I can beat this. Thank you for your videos now I can get rid of all the others I have collected. Thank you.

[Maddelin]

This saved me from SI joint pain! I actually learned this through my Navy physical therapist, so seeing this video reinforces what helped my pain go away! Amazing!

[aBEAMqueen]

I am obsessed with your teaching style and tone. How lucky are we to learn from you. Thank you for sharing with us!!! The glute med is 100% the way forward lol. Here's to us all evolving in the 2-4 with powerful, stable, reliable glutes!!

[elsae]

just did this one time in the middle of the night and woke up with out my back killing me to get out of bed. THANK YOU SO MUCH!!!!

[-clif]

Thank you sir. I’ve suffered with low back hip pain for about 6 years. I’m only 42 and in decent shape. I’m laying in bed starting this now. God bless you kind sir.

[rickzabrodski]

It has been the muscle of all of my attention post total hip replacement 3 months ago. As an old occ doc I knew this was this issue as soon as my ambulation resulted in the new onset of LBP and lateral knee pain. No device need to determine abduction weakness in my case. Progress has been slow but steady. You have done a great job describing this problem. I wish I could have referred my patients to this video 30 years ago. I really like the last exercise. Thanks for providing folks with the pdf.

[suzter]

Wowww. 10 yrs of hip and SI pain on left (ballooned into knee issues). 30 yrs of yoga and daily walks ended with my last yoga class right before Covid. SO much mobility lost in last 5 yrs. (I thought I was resting an injury…so all that rest made it WORSE!) And here you are.

First time anyone has explained it to me this well so I can wrap my head around the fix better (if I’m just told “weak glutes” after not having moved much during Covid, I didn’t have a ton of faith that they understood how to specifically target this). I was given a couple of these exercises in PT, but never told the details of how to best do them (thank you!!!).

That third exercise is new to me, and is 100% on the mark of where the pain emanates from, so I feel like that one really might make a difference.

Incredibly thankful you just randomly popped up when I opened YouTube!! (the algorithm knew I’ve been trying to fix this!! 😂)

Very grateful right now ❤

[shainamadai]

Good job my man. Some things are just as simple as a dormant muscle group. And you gave us in depth info, or just 🗣️ “strengthen your MEDIUS”

[DebraBauer-ym]

I am going to give these exercises a shot. I have had the SI joint injected, L4 and L5 injections, yoga and Pilates for two years now and still, back, hip and leg pain. It made sense.

[Trish-rdpb]

Thank you for these simple exercises! Now I’ve finally learned why my hips shift and the weak gluteus medius contributes to low back pain.

[NJgrandma]

Wow, just WOW! Thank you! I’ve had S I joint pain for more than 40 years —- progressively getting worse. (I’m 78 y.o.). I walk with a cane, and use an S. I. Belt. Been to chiropractors, PTs, etc. None have helped, nor have ANY of them explained any exercises as you have. If I lived near you, I’d make an appointment to visit your office today! Have a great day, doc! You’re awesome!

[wyndell]

My lower back hurt every single day for 2 months, I implemented this and within 3 days the pain has subsided down by at least 70% now thank you 😀💯

[asav]

I have been struggling with this pain for 2 months out of nowhere. I just did this after randomly finding this video and I felt instant relief. The sets are HARD if this muscle area is truly this weak, but the comfort afterwards was amazing. Now to build consistency!