Best Exercise to Reduce Low Back Pain: The Bridge (and variations)
http://devchengkalath.com
The Bridge and Variations described by Toronto Physiotherapist Dev Chengkalath:
An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.
The basic bridge is an excellent exercise that accomplishes both the above goals.
Start by lying on your back, both knees bent and your hands by your sides.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
Remember to breath normally.
Complete your desired number of sets and repetitions.
Marching Bridge:
Start with the same set-up as the basic bridge.
At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid.
One Leg Alternating Bridge
Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally.
One Leg Bridge:
This is the most challenging variation of the bridge discussed here.
Instead of starting with both knees bent, start with one leg extended out.
From this starting position, go through the bridging movement, keeping that leg extended.
Once you return to the starting position, alternate legs.
This variation is quite challenging and should only be attempted when you have mastered the other three variations.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the basic bridge, alternate extending your knees
-at the top of the marching bridge, alternate lifting your bent knees
-at the top of the one leg alternating bridge, extend your leg at the knee
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the exercise
Duration : 0:2:55
15 Responses to “Best Exercise to Reduce Low Back Pain: The Bridge (and variations)”
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you have helped me, …
you have helped me, a lot. thank you!
My mistake…
It’s …
My mistake…
It’s titled squat (and variations).
Hope that helps.
sorry, but i’m not …
sorry, but i’m not finding the sit to stand?
you are the nicest …
you are the nicest and very helpful.
I sure do…
They …
I sure do…
They are all posted on my youtube channel along with a few others.
Some are more basic movements, while some are more advanced.
The key is to choose the exercise that challenges you but that you’re able to do with proper form. Once you’ve mastered that one, then it’s time to increase the difficulty level.
Most people want to advance too quickly before becoming proficient in the more basic variations.
Cheers.
do you have videos …
do you have videos posted that demo these exercises? thank you, so much!
Hi nancyflo,
The …
Hi nancyflo,
The basic bridge can be a challenging movement, especially post surgery.
I would go with the clamshell, the hip hinge and the sit to stand as the starter exercises a try to get those glutes active again before moving on to the basic bridge.
As well, once you start working on the bridge, don’t worry about going through the full range of motion. Try modifying it to allow yourself to build up the strength.
Let me know if that helps.
i am too weak to do …
i am too weak to do a basic bridge, since i had a lumbar fusion. what exercises can i do to work my way back to the bridge? thanks!
Thanks!
Thanks!
Nice video
Nice video
When looking at …
When looking at mechanism of low back injury, functioning glutes have never been the problem.
Glutes that don’t work properly, coupled with excess movement (e.g. repeated flexion/extension/rotations) through the lumbar spine is often the actual problem.
By keeping the spine in neutral (which is a zone, not one position) the body can function how it was designed to function and manage the stresses.
This holds true for cases of disc herniations, sciatica, facet syndrome etc.
You see, this is …
You see, this is the problem.
These people do not understand what’s going on here “the glutes are the driving force” is the actual problem.
They talk about “neutral spine” but then activate the glutes.
You people just don’t get it do you ? Hell, even the Pilates people get it more than you clowns.
I wouldn’t say that …
I wouldn’t say that this works the lower back muscles per se…although engaging the low back as part of the greater core activation is definitely required for it!
More so, this movement teaches core bracing with movement through the hips.
Regards,
Dev Chengkalath
this works lower …
this works lower back muscles correct?
great video..thanks
great video..thanks