Exercise 3: Bridges

Exercise: Bridges

(Called “BL Glute Bridge” in video walk-through)

Instructions: Lie on your back with knees bent. Squeeze your glutes and lift your hips until your body is in a straight line. Hold briefly, then lower slowly.

Provider Tips

• Cue glute-driven lift.

• Maintain neutral spine at top position.

Clinical Rationale

• Activation of core and posterior chain musculature: bridges target the glute max, hamstrings and lumbar stabilizers (including multifidus and transverse abdominus) which are often weak or inhibited in patients with sub acute low back pain. Strengthening of these muscles helps improve pelvic stability and reduce load on the lumbar spine during functional movements.
  

• Enhances lumbopelvic control and motor coordination: encourages coordinated movement of the hips and pelvis which supports neuromuscular education, a key component in the sub acute phase as patients regain movement confidence and function. Helps correct movement patterns such as excessive lumbar extension or poor hip engagement.
  

• Promotes safe functional movement: bridges stimulate the foundational movement of hip extension, essential for activities like standing, walking and lifting. Practicing this movement in a controlled supine position allows for safe progression toward more functional tasks.
  

• Reduces lumbar sheer and compression: in contrast to many upright strengthening exercises, bridges allow for muscle activation without high spinal compression or shear forces, making them appropriate for sub acute rehabilitation.
  

• Improves pelvic alignment and postural support: strengthening the posterior chain contributes to balanced pelvic positioning helping to offload the lumbar spine and reduce postural stress.