How the Back Bridge Exercise Reduces Back Pain

Back is an important muscle in our body. The muscles and ligaments expand a lot and any excessive movement can cause damage to tissue and can even tear your muscles. People around the world are being so workaholic in order to accommodate everyday tasks. In order to maintain a good balance of the body posture you must take a good of your back because it is more vital than you think.

Back pain is one of the most common reasons why people seek the help of their doctor or taking a leave from work. It may be an ordinary ailment but it is the major reason of worldwide disability. Most people experience back pain at least once in a while. Fortunately, you can take measures to prevent or relieve most back pain occurrences. If prevention fails, simple home remedy (you can check this out for more info and proper body mechanics can usually help to heal your back within a few weeks and keep it functional. Surgery may be your last choice of treating back pain but it is rarely needed.

Symptoms (Over all Back Pain UPPER & LOWER)

  • Back muscle ache
  • Sharp pain
  • Pain that extends down to your leg
  • Pain that sharpens with sudden change of position (bending, lifting etc.)
  • Pain that increases especially when lied down


The lower back supports the weight of the upper body and back-ups each motion for everyday movement such as bending, stretching and twisting. Lower back are responsible for flexing and rotating the hips while walking, as well as supporting the spinal cord. Sensation and strength in the muscles in the pelvis, legs, and feet are supplied by our lower back nerves.

Range of Lower Back Pain Symptoms

Low back pain has different kinds of symptoms. It can range from mild to severe and stingy pain. Low back pain may start suddenly. It can also start slowly and in recurring period. Injuries may also result to serious damage of the muscles, ligaments, joints, or discs. Even during the healing process of the affected area, your body still responds to the pain.

Below are the symptoms of lower back pain. It may vary depending on the injury experienced.

  • Pain that is dull or achy, at the lower back
  • Sharp and burning pain that moves from the low back that extends to the backs of thighs, even to the lower legs or feet
  • Numbness or tingling around the affected area
  • Muscle contractions and tightness in the low back, pelvis, and hips
  • Pain that worsens after prolonged sitting or standing
  • Trouble standing up straight, walking, or shifting from standing to sitting


  • Strong core – doing regular exercise on your core will be a big benefit, having strong core muscles helps to provide additional support to your back. To do this you can take part in low impact cardio exercises such as walking or you can do more concentrated core exercises with a variety of sit-ups, plank, glute bridges, and superman stretches. If this seems too steep for you, begin with simply climbing the stairs a handful of times in succession or perhaps a weekly swim, cycle or yoga class.
  • Good posture – Don’t slouch. Maintain a neutral pelvic position. It is important to ensure that you keep the natural curve in your back and take a break from sitting or standing position from time to time.
  • Lifting heavy objects – Age does not matter, you can still cause injury and damage if you are not lifting heavy objects correctly. Your workplace should be able to offer you training in correct lifting and carrying techniques. Put the pressure on your legs not on your back.
  • Bed for back – Having a good mattress that provides the correct support and comfort for your back can help manage tensions. If you can have a nice and profound sleep every time your nerves and muscles will be recharged and regenerated.


Bridge Exercises for Back Pain is a lower back exercise for people struggling with low back pain problems. Bridges are exercises that will help people deal with lower back pain by strengthening the muscles that enhance and support the lower back muscle groups.

This exercise helps you strengthen your buttock muscles, essential for daily activities such as standing, walking and climbing stairs. The following steps will teach you how to strengthen the muscles responsible for the stability of your hips and lower back.

  • Lie with your knees bent.
  • Feet hip width apart and in parallel.
  • Place a flat pillow or folded towel under your head or any other cushion that is comfortable.
  • Your pelvis is level and your spine retains its natural curve.
  • As you exercise use the center as necessary to control your alignment and movements.
  • To do this gently engage your pelvic floor back to front and draw the muscles up inside
  • Breathe in wide to your lower ribcage
  • Breathe out as you lift your bottom up from the mat
  • Sending the knees away ad raising your spine in one movement to finish in a long diagonal line
  • Breathe in wide and hold the position
  • Breathe out and lower the spine in one piece
  • Repeat up to 10 times
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