How to Reduce or Eliminate Low Back Pain Series 1
In this blog series, I offer tips, techniques, and advice on how to reduce and/or eliminate low back pain. Today’s low back pain tip introduces an indispensable exercise called “The Bridge”. This is NOT the same as a yoga bridge, so please read on to find out how to perform a proper Bridge exercise; one that Holly regularly uses to help her clients with low back pain.
The Glutes
One of the most important muscle groups to strengthen in order to prevent and recover from low back pain is the glutes, better known as ‘your butt.’ Your glutes are supposed to be the largest and one of the most powerful muscles in your body. I think you know that is not the actual case for most people. Your glutes are used for maintaining good posture, standing, sitting, walking, hip and knee stability, and protecting the low back from injury.
The Common Problem
Our glutes are supposed to play a huge role in almost every movement we need to perform. However, in our society, most people sit for a large part of their day. When we sit, our glutes are inactive and become weak and the muscle atrophies. Not only that but when we sit our thigh muscles tighten and shorten. These muscles are attached to our hips so that when we finally do stand up our hips are held in place and these tight muscles prevent us from fully straightening. So, we force ourselves to straighten up and that force goes straight into the low back. And, what happens? The low back is injured. How many people do you know that have simply tried to stand up or pick something up and in the blink of an eye they injured their back? That is the result of too much sitting leading to weak glutes and tight thighs and not properly engaging core and glutes to stand up.
I need glutes. What do I do? The Bridge is the Answer!
There are many, many exercises to strengthen your glutes, but the best, basic, back safe exercise to get you started is called the Bridge. You can start this exercise even when you have chronic low back pain and safely activate and strengthen your glutes! And in addition, Bridges also strengthen your core, which includes your abdominal muscles and deeper core stabilizers along with your obliques and back erector spinal multifidus muscles. It is an excellent core builder and as long as it is performed properly, the Bridge does not put pressure on the low back; it is very safe. This is also a great exercise for people who are unable to squat due to back, hip, or knee pain. You also strengthen your thighs, hamstrings and quadriceps, your calves, and more.
Holly shows you how to properly perform a Bridge. Watch the video below and add it to your exercise program today!
I hope this information has been helpful to you.
If you’d like more personalized help with your health, I’d be happy to help you get started on the road to vibrant health. You can email me with any questions, or you can sign up for an initial free Vitality Breakthrough Strategy Session and I can help you determine your next best steps to health! If you’re ready to get started now, check out my health coaching and training services. They are available in-person local to the San Francisco Bay Area, or distance coaching and training is available for non-local clients.
With Love, Holly