Best Exercise to Relieve Low Back Pain: Marching Bridge

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The Marching Bridge Core Stability Physical Therapy Exercise Described By Toronto Physical Therapist Dev Chengkalath:

An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.

The marching bridge is an excellent exercise that accomplishes both the above goals while being a bit tougher than the basic bridge.

Start by lying on your back, both knees bent and your hands by your sides.

From this position, brace your abdominal muscles (core) 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 moving 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.

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.

Once you've completed your desired number of reps, return to the starting position.

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 marching bridge, alternate lifting your bent knees
-breathe normally throughout the exercise

Category:

Howto & Style

Tags:

• low back pain
• relieve low back pain
• reduce low back pain
• strengthen low back
• low back fitness
• core fitness
• core health
• Core Stability
• Physical Therapist
• Toronto

[ssull59]

extremely good exercise. i've had pretty bad lower back spasms and pain for 5 months now and the best thing i've done was stop playing hockey/ basketball and just focus on exercises like this. lower back relief is not about laying down and crying, its about tough exercises like this

[jusexploiter]

i guess this is a good exercise ... i hav seen this exercise at alot other places ... but i dont know if this works on weak back .. coz i hav a very weak back ... when i sit down on floor for a short while my WHOLE back gets filled up with pain ... i cant sit on a chair for long time ... this to gets pain in my back ....i hav a very weak back ... can uploader of this video or any other person help me put PLEASE ..!!