Best Exercise for Low Back Pain: Alternate One Leg Bridge
The Alternating One Leg Bridge
An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.
The alternating one leg bridge is an excellent exercise that accomplishes both the above goals in a more challenging manner than the basic bridge.
Start by lying on your back, both knees bent and your hands by your sides.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
At the top position of the basic bridge, alternate extending your legs out while keeping everything braced.
Remember to breath normally.
Complete your desired number of sets and repetitions.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the basic bridge, alternate extending your knees
-return to the starting position
-breathe normally throughout the exercise
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