Enhance your glute bridge exercises to alleviate back discomfort by implementing this easy modification.
Struggling with pesky back pain? Well, I've got a remedy that might just do the trick! After a recent bout of agonizing lower-back issues (courtesy of some overzealous gardening), I found relief with the help of a massage gun—but to truly nip this problem in the bud, I need to focus on strengthening my back and core.
Enter the fascinating world of glute bridge variations, as showcased by fitness lunatic Alisa on Instagram. She demonstrates a variation involving a yoga block wedged between the knees, promising a back-saving miracle. Naturally, my hopeful, back-weary self couldn't resist giving it a try. But, being a bit cautious, I consulted Baltazar Villanueva—a NASM-certified personal trainer with a penchant for corrective exercise and core stabilization — to ensure this move wasn't just my imagination running wild.
Luckily for me (and you), Villanueva agreed this movecould be the key to unlocking the strength needed to support my troublesome back. "Squeezing a ball (or in this case, a yoga block) between the knees activates the adductors (inner thighs), which are often underused," Villanueva explained. "Engaging them provides more stability through the pelvis and lower back, which can reduce compensations in the low back during the movement and help retrain the body to properly engage the glutes."
So, how can you incorporate this move into your weekly routine? Villanueva recommended 2 or 3 sets of 10-15 repetitions, focusing on slow, controlled movement and a firm squeeze at the top. And remember, quality over quantity is key here! "Exhale as you lift into the bridge to engage the core and avoid arching the back," Villanueva warned. This small but mighty move could have a big impact—but it works best in conjunction with lifestyle habits like regular movement, hydration, and minimizing long periods of sitting.
A word to the wise: if you're dealing with lower back discomfort, two to three sessions per week is a terrific starting point for your exercise regimen. To further bolster your core strength, Villanueva suggests thinking of the core as a brace for your spine. A strong core—including deep stabilizing muscles like the transverse abdominis—reduces the load and movement demands on the spine, helping prevent poor posture and chronic back pain.
Need some assistance getting started with core exercises? Fear not! Here are three bodyweight core exercises recommended by a physical therapist that'll have you strengthening your way to back pain-free living in no time.
Strengthening one's back and core is crucial for alleviating back pain, and a glute bridge variation involving a yoga block can offer significant relief. According to NASM-certified personal trainer Baltazar Villanueva, this move can activate the underused adductors, providing stability to the pelvis and lower back, potentially reducing compensations in the lower back during movement and helping retrain the body to properly engage the glutes. To reap the benefits, Villanueva recommends performing 2 or 3 sets of 10-15 repetitions, focusing on slow, controlled movement and a firm squeeze at the top. A strong core, especially deep stabilizing muscles like the transverse abdominis, can reduce the load and movement demands on the spine, helping prevent poor posture and chronic back pain. To further strengthen the core, bodyweight exercises such as planks, bicycle crunches, and Russian twists are excellent choices.
