Bridge Exercise

BioSpine Institute

The Bridge Workout for Spine Care from BioSpine Institute on Vimeo.

Bridge Exercise Benefits: Helps strengthen the muscles of the lower back as well as the legs, making every day tasks like getting out of bed easier.
Difficulty: Beginner
Modifications: Two

The bridge is an exercise that incorporates many of the lower extremity muscles as well as the lumbar spine muscles. This exercise can help strengthen the legs and back as well as help with bed mobility. Moving into or out of a bed is essential for daily life and may exacerbate back pain, and bridging can help strengthen the appropriate muscles.

How to Perform the Bridge Exercise

To properly perform a bridge, lay on your back with your knees bent up a little bit more than 90 degrees and feet on the floor. Lift up your butt as high as you can without pain and hold for 5-10 seconds. You should feel your thighs and gluteals working. If this is painful, try not going up as high or not holding it as long. If any movement is painful, try just initiating the muscles without moving your butt.

Bridge Exercise Starting Position


Bridge Exercise Holding Position


Hold this position for about 10 seconds.

For a modified version the bridge, do not hold but go up and down instead.

Bridge Exercise for back pain patients

The Bridge exercise is an excellent way to strengthen the muscles in the lower back, making every day tasks like getting out of bed a little easier. Many people who experience lower back roll out rather than lift up out of bed. For back pain patients who are about to undergo a minimally invasive spine surgery procedure, the bridge is a great workout. Always consult with your doctor first before starting any workout routine.

Body weight exercises like the bridge can also help patients recovering from back surgery regain their strength and condition the muscles in the back and relieve back pain. It may take a few months after surgery before your doctor says you can resume physical activity, such as an exercise routine. As always, ask your doctor which exercise routines are best for you.

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