Back pain is usually caused by a serious medical condition.

As mentioned above, back pain is rarely caused by a serious condition that will require medical intervention.

Scans are always needed to detect the cause of LBP.

Scans are only necessary in a small number of cases. In fact, scans will often pick-up things that are part of normal, age-related changes in the back that aren’t necessarily the cause of the pain.

Pain during exercise means that exercise is bad and causes more damage.

When back pain persists, that area of the spine can become more sensitive, but this does not indicate tissue damage/further injury. Regular exercise can settle this pain over time and is known to be one of the best ways to treat LBP.

Repetitive lifting and bending causes wear and tear of the structures in my back.

The back is a strong structure that is made to move and bend. Regular movement is good for the spine, as it is with other body parts. Pain related to lifting and bending are safe if they’re done gradually and regularly. Pain related to lifting is often more the result of a sudden increase in load that the body is not used to - e.g. moving house.

LBP is caused by poor posture when sitting, standing and/or lifting.

Research shows that LBP is not caused by poor posture or by a specific way we lift. When we are in pain, there may be certain postures that can exacerbate the sensitive areas but this is not a direct cause of the pain.

FEEL THE BURN: Bridge | City Baths Spinal and Sports Medicine Clinic

What is this exercise?

The bridge exercise is a common exercise used to activate your gluteals, primarily your Gluteus Maximus (GMax) and Hamstrings. In this version of the exercise we will concentrate on GMax activation.

See link to Clams, Bulgarian Lunge, Arabesque and Step up.

The video below shows 3 different ways to carry out a bridge exercise.

While doing the exercise, do not go too high and over arch as you will not feel the burn in your GMax and you may aggravate your lower back.

Lie on your back with your hands at your sides, knees bent as far up as comfortable, and feet flat on the floor under your knees.

Imagine you are trying to drag your foot back and into the floor and use this pressure to lift your hips. Lift your hips up to a position just below where you would create a straight line from your knees to shoulders.Relax your back and abdominals and use pressure on your heels with your foot flat (don’t lift your foot or toes).

Hold this position and wait to feel the burn in the back of your gluteals (Glut Max).

Once you feel the back of your gluteals ( not your back of thigh/hamstring or lower back) hold this position for 20 – 30 seconds( Isometric contraction).Then lift your hips up and down slowly and feel the burn in the back of your GMax (Isotonic contraction).

To isolate your right GMax, move your left leg forward and drag your right heel into the floor. You will feel the burn in your right GMAX more. Try not drop the opposite hip and keep the pelvis straight. The idea is to drive your right foot back and into the floor to lift your left (or opposite) hip up.Hold for 20 – 30 seconds too get a nice burn/activation in your GMax.Then lower and lift your hips keeping your pelvis square.

To increase difficulty again, you can lift one foot/leg and complete the exercise with one leg in the air. Remember to keep your pelvis straight/square.

Quick tips

Keep pelvis straight/level
Pull your heel back and into floor with foot flat

Goal hold time: 20 – 30 seconds

Repetitions: 20 – 25

Common Errors

I feel my quadriceps (top of my thighs) burning > you are probably pushing forward on your foot. Shift the weight to the back of the foot and drive your heels back and into the floor without lifting your toes.

I feel my back burning/hurting > you are probably going too high. Stop just before your hips get higher than your knees.

What muscle groups does this exercise use?

Primary Activation/BURN