How to Glute Bridge Without Back Pain!

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🔴A is for #Alignment - keeping a nice neutral spine position
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🟧 REACH Rehab + Chiropractic Performance Center | Plymouth, MI 🟧
Pain can be complex and frustrating
We offer sports chiropractic & massage therapy services
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Do more than relieve pain, be unstoppable!

[@unknowninfinium4353]

Single best Glutes video ever. Thank you mate. I had back pain for months, didnt know why I was over extending a lot. Here you give all this advice for free for some who cannot afford a gym in these current times. More so even get into bad situations in gym lately for no reason. Thank you man. Blessings to you.

[@Reachrehabchiro]

You’re very welcome. I love hearing that someone can help themselves with some simple advice we offer. Often times it’s the little things that make the biggest differences!

[@vorsillionx]

I was really expecting I got my low back pain from my deadlifts, squats and lunges but it was really coming from my glute bridge's bad form. Thank you!

[@Reachrehabchiro]

Great find! You wouldn’t think a low level exercise like a GB would do that.

[@ildemancinilombardi6541]

my case too, glute bridges are extremely painful for my lower back

[@debi6079]

amazingly clear instruction, video angle and room colors - all make for easy viewing & understanding! My PT didn’t even give these tips to me when assigning glute bridges 🤦🏻‍♀️ Thank you!

[@Reachrehabchiro]

Thanks for the feedback! Im not surprised (and saddened) how often the small details that make the biggest difference often get overlooked…

[@shaakiraedmunds6306]

Thank you so much, I love the cheat code one.

[@Reachrehabchiro]

You’re welcome!

[@iluvmusic375]

Thanks so much for this. I'm trying to fix hamstring tendinopathy but glute bridges have always caused trouble in my sensitive lower back. After visiting multiple specialists and viewing many sources online, I finally understand thanks to you! The knee to the chest tip was particularly helpful.

[@Reachrehabchiro]

You’re very welcome - glad to hear our explanation made sense and helped you! 👏

[@VyshaliC111]

This is amazing! Thank you so much!

[@Reachrehabchiro]

🙏 youre welcome

[@victoriaeaton1774]

Thank you for this video!

[@Reachrehabchiro]

Youre welcome. Thank you for the feedback!

[@stormxs20]

Thanks for the explanation :)

[@Reachrehabchiro]

You're welcome!

[@adewumigloria1731]

Thanks so much. This means a lot

[@Reachrehabchiro]

You’re welcome. You mean a lot to us. 🥰

[@debbiew263]

Wow! Going to PT and didn't get this info on doing bridges. No wonder my back was getting worse when bridge exercise was added.

[@Reachrehabchiro]

That’s too bad Debbie. Understanding and maintaining a neutral spine is the most important part of executing a solid bridge!

[@ooolioooli9243]

Wow you saved me! Really works. No more back pain from this pose yeah

[@Reachrehabchiro]

Awesome - love to hear! Thanks for sharing and let me know what specific content you’d lime to see next.

[@pawesadzki6762]

genius excersise , htanks you for thefirst time after som many movies on youtube i feel but :)

[@Reachrehabchiro]

Awesome and glad you can feel your butt!

[@doors1708]

How long should we be holding the glute bridge for as beginners? Thanks a lot.

[@Reachrehabchiro]

At least 30 seconds. Do it with perfect form and take a break once that’s broken. Work up to 30sec and if you’re going over 1 min then you need to add more challenge to the exercise, e.g., one-legged bridge.

[@prasadkumarct]

Please Suggest the L4 L5 Disc Bulge Exercises Sir.

[@Reachrehabchiro]

This is a good exercise for stabilizing a bulge once initial symptoms are reduced. But thanks for the suggestion. Ill put out something regarding that.

[@chrissie.0864]

I have been doing Pilates & Yoga for a long time but 18mths ago I sustained a T12 vertebrae wedge fracture and now experience pain when I do bridges - as these form an integral part of my classes is there any support you could recommend whilst doing these - eg maybe something like a Pilates Ball under my back etc ?

[@Reachrehabchiro]

Sorry to hear. Can’t give specific recommendations to work around injury without an exam. How I teach neutral spine in the video would likely take pressure off your spine rather than over extending your spine.

[@zacharyshort384]

Is over-extending necessarily problematic? Would overextending build gluteus *and* lower back? I imagine the way described in this video is ideal for gluteus specifically, but what if we wanted it to work both gluteus and back? Assuming doing so does not cause discomfort/pain, would this still be problematic?

[@Reachrehabchiro]

No, it’s typically one of those things were if you tend to overextend here you probably do it with a lot of things. Then overtime the tension builds up to where you have pain and dont know why. You are working both glutes and back when you do this the way I show - the correct way. Over extending over uses the back. I don’t ever see a reason why you would do that if you know better.

[@itastain]

For close to 2 years now I have been struggling with lower back pain related to Glute bridges. This video made me realise that I was actually back bridges all along. Not ideal with DDD and a half metal pelvis

[@Reachrehabchiro]

Im glad this helped you connect the dots!

[@piotrEX1628]

With knee ar my chest i can hardly move above ground, any tips, please?

[@Reachrehabchiro]

With one knee to chest you wont go nearly as high in general. However, barely getting off the ground means you’ve got some tight hip flexors. As long as you’re slightly off the ground and contracting your glute you’re getting the benefit of the exercise.

[@piotrEX1628]

@@Reachrehabchiro Ok thank you :)

[@Fiori_di_Roma]

I over practiced bridges with bad form and got back pain even after taking break from sports for tow weeks still it hurts while walking or doing some movements how am supposed to deal with it?

[@Reachrehabchiro]

See a professional like a McKenzie certified PT/Chiro or sports chiropractor

[@Fiori_di_Roma]

@@Reachrehabchiro I really appreciate that you answered me, however am having exams (medical school student) It will take me a month to have time to see a professional what can I do during this time to prevent it from becoming worse

[@DanielSmith-fm4fs]

Can we do bridges if we have bulged disc ?

[@Reachrehabchiro]

Shouldn’t be an issue. But anything regarding injury should be pain permitting.

[@DanielSmith-fm4fs]

@@Reachrehabchiro thank u

[@diyashahani09]

Please show correct method with resistance band as well

[@Reachrehabchiro]

It’s simple: either add a loop band around the knees or a band across the hips, anchored with your hands. Then perform the same bridge.

[@pogoism1]

Why is it bad to get the back involved? I did this exercise „wrong“ and it cured my lower back pain

[@Reachrehabchiro]

It’s not “bad” per se, it’s just a common reason why people will have back pain when doing an exercise intended for strengthening their glutes. If it “cured” you it’s because you needed spinal extension, which means a spinal extension exercise like a cobra press-up would’ve worked for you and probably a better exercise.

[@user-ux8ni4xu6w]

الشرح راااااااائع كنت احسب اصلا ان هذا التمرين مصمم الإيذاء الظهر انا امزح انا طالبة في كلية العلاج الطبيعي

[@Reachrehabchiro]

🤷

[@M1jita]

Still hurts

[@Reachrehabchiro]

Sorry to hear that

[@user-dc6xh8ub6w]

😂😂😂

[@user-xf2ex6ch1y]

😂😂Hindi me karna Hindi me 🤣