Single Best Exercise for Lower Back Pain

FEB 20, 2023|by ToHealthe
Single Best Exercise for Lower Back Pain

The single best exercise for lower back pain is the Glute bridge. It also helps with great posture, core strength, butt shape, and knee pain. Stretch like a Child's pose(Balasana) and a Cobra pose(Bhujangasana) before starting this exercise and after finishing this exercise to make a better result.

Glute Bridge:

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.

Glute Bridge

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.