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Exercises for thighs and glutes for those with knee and/or back pain

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-12-17

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This article is universal and suitable for both men and women. I frequently receive requests to provide exercises for the hips and glutes for those who experience pain in their back or knees. I’ve had enough of sending links to individual exercises. So here’s a ready-made selection for you. Use it for your health.

However, I must warn you that this is not a panacea, as back or knee pain can vary and feel different with different exercises. By the way, when I refer to back pain, I mean pain in the thoracic, lumbar, or sacral regions of the spine (for those who didn’t understand).

1. For Pain in the Back and/or Knee

    WITHOUT EQUIPMENT
      WITH EQUIPMENT

        In other words, the exercises mentioned above are suitable for both knee pain and back pain. Below, you will find additional exercises (in addition to the ones listed above) that can be performed by those who only have back pain or only have knee pain.

        2. If You Only Have Back Pain, You Can Also Do:

          WITHOUT EQUIPMENT
            WITH EQUIPMENT

              All these exercises can generally be performed with back pain. However, it is often the case that the opposite is true, as axial load is present in them, albeit not significantly. Therefore, pay attention to your feelings.

              3. If You Only Have Knee Pain, You Can Also Do:

              WITHOUT EQUIPMENT

                I remind you that this block of exercises is in addition to block #1, but not block #2. And there can also be exceptions here. That is, you may still have knee pain. But in most cases, it does not hurt.

                Preventing Joint Pain

                There are sports nutrition products that protect our joints, reduce pain, and slow down the wear and tear of joints. If you experience pain or discomfort in various joints, it makes sense to take them. These can be individual substances:

                And there are also complex preparations:

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