The glute bridge exercise is a great way to alleviate lower back pain by strengthening the glutes, which are important muscles for supporting the lower back.
Here's how to perform a glute bridge:
- Lie on your back on an exercise mat or floor with your knees bent and feet flat on the ground.
- Keep your arms positioned at your sides and face your palms downwards.
- Engage your core and squeeze your glutes to lift your hips toward the ceiling.
- Keep your shoulders and upper back on the floor, and avoid arching your lower back.
- Hold the position for a few seconds, then slowly lower your hips back down to the starting position.
- Repeat for 10-15 repetitions or as many as you can comfortably perform.
- As you become more comfortable with the exercise, you can add a resistance band around your thighs or hold a weight across your hips for added challenge.
Tips for proper form:
- Ensure that your feet remain firmly planted on the ground and that your knees are properly aligned with your toes.
- Avoid arching your back as you lift your hips.
- Squeeze your glutes at the top of the movement to maximize muscle activation.
- Breathe in as you lower your hips and exhale as you lift them.
- If you want to increase the difficulty, you can try doing single-leg glute bridges or placing a weight on your hips.
This Glute bridge can help by Strengthening the muscles in your hips and lower back, alleviating lower back pain, and improving your posture.