One of the basic exercises that we use to help our patients looks a lot like a yoga position called Bridge Pose. It helps to strengthen the posterior muscles of your core which often become weak in people with back pain and joint problems.
Here’s a great video of the pose:
Bridge Pose Video
Using Bridge Pose To Build Back Endurance
The best exercises for low back pain focus on muscle endurance, not strength or power. The back muscles get tired, can’t support a healthy posture, and the stress gets shifted onto your joints.
Here’s how to build ENDURANCE:
- Hold the top of bridge pose for 8-10 seconds
- Return to the floor for 1-2 seconds (or 1 breath)
- Lift back to the top of bridge pose and hold 8-10 secs.
- Repeat up to 12 times to complete set # 1.
- After you can do 12 reps comfortably, add another set of 8 reps (set # 2) after resting for a few minutes.
- Add another set of 6 reps (set #3) after you can do 2 sets comfortably.
Extra Tips For Bridge Pose
- Most low back exercises are best done with a neutral spine, so only lift your hips as high as you need to to get your spine in a straight line from your shoulders to your knees.
- Careful with your neck. This pose bends your head forward which can be hard on your neck joints.
- Your butt should be the main mover of the hips. Use your butt cheeks to lift your hips, and keep a tight butt at the top of the pose.
- Practice abdominal bracing throughout the exercise. Tighten your guts as if someone was going to punch you in the stomach, but keep breathing!
- Back exercises are best done daily or at least 3 days a week. If you like this exercise, add it to your spinal hygiene routine!
In our experience, back exercises are just one part of a healthy back recipe. We would love to help you figure out the other ingredients. Give us a call to schedule a consultation or new patient exam! 425-775-9914