1 Simple Way To Reduce Lower Back Pain
By: Dr. Milan Modi
Hi. My name is Dr. Milan Modi and I am an Upper Cervical focused Chiropractor at East Cobb Chiropractic located in Marietta, Georgia. Below, you’ll come across 1 simple solution behind reducing lower back pain.
It’s no surprise that lower back pain is one of the leading disabilities in the world. It constitutes for missed days at school and/or work. It can cause irritable behavior. Worst of all, it leaves you feeling miserable until something finally works.
Lower back pain could be due to many reasons. Some of these reasons might include: weak core muscles, improper posture, degenerative disc(s), degenerative joints, a subluxation or misalignment in the upper cervical spine causing a global imbalance, etc. There are also more sinister issues such as bone infection, tumors, and of the like. Low back pain (LBP), simply put, is difficult to treat because you cannot apply the same management methods to each person. Each person must be assessed uniquely. After all, we are all different.
The purpose of this post is to introduce 1 (of many) simple exercises almost any one can do in the confines of their home.
Introducing — the glute bridge.
Performing a glute bridge or hip bridge is easier than it may seem. Start by laying on the floor on your back. Next, bend your knees at a 45-degree angle with your feet flat on the floor. Then, with your arms relaxed and at your side, lift your hips up until the front of your body is flat — almost like a washboard. Hold this position for 2 seconds and retreat into the start position. Perform this exercise for 2 to 3 sets of 8–12 repetitions. Always make sure that with each repetition you are engaging the glutes. You do not want to perform the movement for the sake of it.
The main idea behind this exercise is to strengthen one of our largest and often under-appreciated muscle groups — the gluteus muscles. Most people often have weak or under-active gluteus muscles due to their work, sitting for too long, or poor posture. Healthy gluteus muscles are ones that you can control and activate, unknowingly, when you bend to pick something up, sit down, or squat in general. When the “butt muscles” are healthy, it’ll take stress off of the lower back. Remember: We should never be lifting with our lumbar spine. Hyper-extending the hamstrings (hips go up first) and then lifting with our lower back may result in injury — if not lead to poor habits. And habits, can be hard to fix.
Begin by doing this movement couple times per day and then maybe, every day. Slowly, you’ll begin to realize how natural this movement is. From there, you can incorporate resistance or weights. There are many variations of activating or training your behind-muscles including: squats, deadlifts, single leg deadlifts, etc.
If you begin to experience pain, please stop immediately. There may be an underlying issue that is being aggravated even though you are performing the movement correctly. At this point, I would advise you reach out to your primary healthcare provider and consult to see what is going on.
If you have any questions, please reach out to me at firstname.lastname@example.org. I’d love to speak with you.