Welcome friends.

Above all, it’s essential to seek professional guidance to better understand what could be happening beneath the surface.

Several factors within the body could be contributing to your back pain.

  • A weak core and weak leg muscles do not support the back.
  • Tight hamstrings might be pulling on the pelvis and causing a posterior tilt. 
  • Tight quadriceps and hip flexors might be causing anterior tilt of the pelvis.
  • Weak and tight lower back muscles. 
  • Daily stress and tension manifest themselves as tension in the lower back muscles. 

The bridge pose helps to strengthen the hamstrings and lower back muscles.

It strengthens the core and abdominal muscles, tones the buttocks, and stretches the tops of the thighs and hip flexors.

Instructions: 

Keep your feet rooted into the ground, exhale narrow in and up at your core, hold the abdominal in on the exhale…press your feet into the ground, reach your knees forward and up..and lift the pelvis all the way up off the floor, as you feel the hamstrings, the muscle right under the gluteal fold push into the bone, the buttocks working firmly as the lower back comes up for a nice easy ride… feel the top of your legs and hips open up for a nice easy stretch. Be careful not to stress the lower back. 

If the abdominal muscles, the back of your legs, and your buttocks are engaged, your lower back should feel supported and work minimally, like riding in the back seat.

Also, be mindful to keep your shoulders, neck, and head relaxed,

To lower the bridge, keep your feet grounded on the floor and your core engaged as you descend. As you descend, consider reaching the tailbone towards your heels while keeping the spine and pelvis neutral.

1 set– 10-15 reps on the first set.

2 sets– 10 reps…. might vary with each individual’s fitness level.

When you’re done, bring your knees to your chest, wrap your arms around your lower legs, and stretch your knees to your chest. Feel the stretch in your lower back.

Visit nycfitliving.com to begin your journey toward a deeper understanding and cultivate a life of genuine happiness and well-being through fitness, mindfulness, and stress management