Bridge
Bridge exercise is very effective in relieving lower back pain. This workout is designed to strengthen your glutes, hamstrings, and lower back. It works the muscles in these areas to keep them in proper form. This exercise also improves stability and has similar effects as squats without stressing the lower back. Bridge can significantly improve symptoms of lumbago and boost overall physical performance.
Steps
- Lie flat on the ground, with your knees bent and heels pressed into the ground.
- Tighten your glutes and raise your hips and lower back.
- Keep a straight form and keep your upper back pressed onto the ground.
- Place your arms by your side and on the ground, with your palms facing the floor, and your fingertips facing forward.
- Hold this position for up to six seconds.
- Slowly return your hips to the floor and give yourself a ten-second resting time.
- Repeat this workout up to ten times.