Reduce Back Pain: 5 quick and easy exercises to reduce back pain

Exercise for Back Pain: Glute Bridge

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Chris Dounis

Chris is an accredited exercise physiologist with over 15 years professional experience working with a wide range of clients.
Learn more about Chris here.

This article is part of our 6 part series on back pain. Download the complete eBook for FREE here.

The Hip/Glute Bridge is a beginner-friendly exercise that targets the glutes and lower back muscles, offering back pain relief through improved core stability and hip strength.

Benefits of the Glute Bridge

  • The Hip/Glute Bridge strengthens the glutes and lower back muscles, which can provide better support to the spine and alleviate back pain.
  • It helps improve posture and reduce strain on the lower back by promoting proper alignment and greater glute awareness.

How to perform the Glute Bridge – Instructions:

Step 1: Starting Position

  • Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
  • Place your arms by your sides, palms facing down.
  • Keep your head and upper back on the ground.

How to perform the Glute Bridge for reducing back pain - step 1

Step 2: Engage Your Core

  • Gently press your lower back into the floor, engaging your core muscles.

Step 3: Perform the Exercise

  • Exhale as you lift your hips off the ground by pushing through your heels.
  • Your body should form a straight line from your shoulders to your knees at the top of the movement.
  • Squeeze your glutes at the top.
  • Inhale as you lower your hips back to the starting position.

How to perform the Glute Bridge for reducing back pain - step 1

Glute Bridge Sets & Reps

  • For beginners, start with 2 sets of 10-12 repetitions.
  • Gradually increase the number of sets and repetitions as you become more comfortable with the exercise.

Tips & Form

  • Maintain a neutral spine throughout the exercise; avoid arching your lower back.
  • Focus on using your glutes to lift your hips and avoid pushing with your lower back.
  • Breathe consistently during the movement to maintain control and stability.

The Hip/Glute Bridge is an excellent exercise for building lower body strength and promoting a healthy, pain-free back. As you advance in your fitness journey, you can explore variations and progressions of this exercise to continue challenging and strengthening your glutes and lower back muscles.

Disclaimer

This series does not serve as specific medical advice, and should be viewed as educational ONLY. Chronic pain is an individual and complex experience, and as such, any treatment needs to be tailored to the individual. Always seek advice from a relevant medical professional before undertaking any treatment or exercise program.

 

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