Best Exercise for Low Back Pain: Basic Bridge

http://devchengkalath.com

The Basic Bridge Physical Therapy Exercise 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.

Slowly lower your buttocks back to the ground under control, with all movement taking place through the hips.

Remember to breath normally.

Key points:

-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all movement should take place at the hips
-your torso should move together as a unit
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-from the top position, slowly lower your buttocks down
-breathe normally throughout the exercise

Category:

Howto & Style

Tags:

• low back pain
• reduce low back pain
• relieve low back pain
• dev chengkalath
• physical therapy
• Toronto
• Physiotherapist
• bridge exercise

[DevChengkalath]

@shimokita2 That would be a question better answered by your own therapist or medical professional. It's always important to qualify an individual for an exercise, especially after any surgical interventions. Unfortunately, it's not possible to do that over the internet.

[dannybex]

The pretentious and LOUD music/intro made my back pain worse. Thanks...

not.

[shimokita2]

can these exercises be done after a L5, S1 discectomy as part of rehabilitation or physiotherapy?

Thanks.

[morry27]

lol