Using modifications and variations may also help you stave off boredom, stay with the program for the long haul and move past any strength training plateau you may encounter.
That said, many people — especially those living with chronic back pain — work with the “no frills” versions of the bridge for quite some time, as well as more supportive type variations. That’s because these are great ways to start when embarking on an exercise program designed for pain relief and physical functioning improvement.
But if you’re eager to move along even though your back is still hurting, you might take your cue from beginners: Key to success with the bridge, or any therapeutic exercise for that matter, is to stay in a pain-free zone. Should symptoms arise, the best thing to do is stop and talk to your healthcare provider and/or physical therapist about your best course of action.
Below are a few of the many possible variations for the hip bridge. Some are suitable for beginners and people in pain, while others are more fitting for those in the post-rehab stage. Speak with your healthcare provider and/or physical therapist to be sure you’re choosing the variation with the right level of challenge for you.
If so, you can make the hip bridge more accessible by placing a bit of support under your sacrum bone. Located below the end of your lumbar area, the sacrum is the next to the last bone in your spine.
A yoga block makes good support, but you can also use your hands. Be sure to place whatever type of support device you’re using in the right spot, which is at the level of your hip bones in back, and below the natural low back curve.
Once in the position, take a few pain-free moments to breathe and relax; then remove the support and come down.
And a general rule to extrapolate from this is that you don’t have to start high to get good results from your bridge. In fact, it may be safer and more effective to remain low at first and make sure you can do 10 lifts without feeling pain.
Of course, your hands won’t actually reach your feet, but in the process of trying to get them there, you’ll probably release muscle tension in your shoulders and chest. You may find that your hamstring and butt muscles have to work harder to keep your hips in the air.
Start by positioning yourself in a 2-footed bridge stance. Once your hips are up, lift one leg in the air.
Be sure to keep your hips level while they’re up. This pointer is important if you want to develop balanced core muscle strength.
Once you’re in the 2-footed hip bridge stance, lift your heels up. You will likely feel this in your calves, butt, hamstrings, and core pelvic muscles. You may also feel a stretch in your quadriceps muscles in front.
Lift and lower your heels slowly 10 times. A variation on this may be to keep your heels lifted for a count of 10.
If the more advanced variations shown in this article become too easy for you, consider adding ankle weights.
Also, don’t feel you have to do all the above variations in one day. Mix and match the moves, and be sure to keep everything you do in a pain-free zone.
