Finding Relief from Back Pain
Experiencing back pain can be quite debilitating, and many of us are willing to try almost anything for relief. I recently suffered from intense lower back pain—thanks to some enthusiastic weeding—and found that using a massage gun helped ease the discomfort. However, I realize that to prevent future issues, strengthening my back and core is essential.
So, I was intrigued when I stumbled upon a personal trainer on Instagram demonstrating how a glute bridge variation could potentially “save” your back.
In a Reel, Alisa from Movement By Alisa was shown performing a glute bridge while holding a yoga block between her knees.
As someone dealing with back pain, I was hopeful that this exercise could make a significant difference. Still, I thought it best to consult an expert first. I reached out to Baltazar Villanueva, a certified personal trainer who specializes in corrective exercise and core stabilization.
Fortunately, Villanueva confirmed that this movement could indeed contribute to building the necessary strength to support the back.
“Squeezing a ball between the knees engages the adductors, which often don’t get enough attention,” he explained. “These muscles, along with the pelvic floor, work hand-in-hand with the deeper core muscles. By activating them, you enhance stability in the pelvis and lower back.”
He further noted that this added stability can minimize compensations in the lower back during movement, retraining the body to engage the glutes more effectively—both crucial for alleviating strain and pain in the lumbar area.
If you’re wondering how to incorporate this move into your routine, Villanueva recommends “two or three sets of 10 to 15 repetitions,” emphasizing the importance of slow, controlled movements and a strong glute squeeze at the top. Quality, he stressed, is more important than quantity.
He suggested exhaling while lifting into the bridge to properly engage the core and avoid overextending the back. Although it’s a simple move, it can have significant benefits, especially when combined with healthy habits like regular physical activity, staying hydrated, and minimizing prolonged sitting.
Additionally, focusing on core strength is advisable. “Think of your core as a supportive brace for your spine,” Villanueva noted. “A strong core—integrating deep stabilizing muscles like the transverse abdominis—reduces the burden on the spine.”
This kind of support can help avert poor posture and protect against repetitive stress, which often leads to chronic back pain. A good beginning would be to try these three bodyweight core exercises recommended by a physical therapist.
