The bridge is a strength exercise for low back pain. Lying on your back with knees bent and feet flat, you squeeze your buttocks and raise your hips until your body forms a straight line from shoulders to knees. You hold for five seconds, lower slowly, and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the bridge?
- Get set: Lie on your back. Bend your knees and put your feet flat, about hip-width apart.
- Move: Tighten your buttocks, then raise your hips until your shoulders, hips and knees form one line. Lower yourself slowly.
- Repeat: Hold for five seconds at the top. Repeat ten times.
Why does the bridge help low back pain?
Your buttock and hip muscles carry much of your body weight when you stand, walk and lift. When they are weak, the low back takes that load instead. The bridge builds those muscles so they can share the work and protect the spine.
How does it fit with your pain procedures?
After a back procedure, such as an epidural steroid injection, a facet or sacroiliac injection, or radiofrequency ablation, your physician tells you when to restart. The weeks of lower pain that follow are the best time to build strength, so the relief has support underneath it.
What mistakes should you avoid?
- Pushing the hips too high so the back arches.
- Driving up with your neck and head.
- Letting your knees drop in or fall out.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Squeeze first, then lift.
- Straight line, not an arch.
- Knees stay pointed at the ceiling.
Show us you have it: Show your technician one bridge and hold it for a count of five. If any part is unclear, ask, and we will walk through it again at your next visit.
Other low back exercises in the program
- Pelvic Tilt Exercise for Low Back Pain
- Knee to Chest Stretch for Low Back Pain
- Cat-Cow Stretch for Low Back Pain
Related reading: back pain we treat, what exercise does for back pain that keeps coming back, walking with spinal stenosis.