Lower back pain often isn't just a back problem. It can be linked to weak or tight hamstrings, hips and glutes. When the muscles around your lower back get stronger and more mobile, your back doesn't have to carry as much of the load. Here are two moves you can do at home.
1. Glute bridge
- Builds strength in all three glute muscles (maximus, medius and minimus). Strong glutes are key for lower body stability.
- Improves hip mobility through a full range of motion.
- Hold option: hold the top for 5 deep breaths, inhaling for 4 seconds and exhaling for 4 seconds.
- Reps option: 3 sets of 10, at least 3 times a week.
- Form tip: keep your lower back neutral and drive your hips up with your glutes, not your back.
2. Pigeon stretch
- Deeply stretches the hip flexors, glutes and lower back. Looser hip flexors can take tension off your lower back.
- Promotes slow, mindful breathing, which can help reduce stress.
- Reducing tightness may help prevent injuries in the hips and lower back.
- How long: hold at least 30 seconds per leg, 2 sets each. Longer is better. Focus on long, slow inhales and exhales.
Check with your doctor if…
your back pain is severe, follows a fall or injury, spreads down your leg, or comes with numbness, tingling or weakness.
Take it to the court
Do a set of glute bridges as part of your warm-up. Strong, awake glutes help you stay low at the kitchen without loading your lower back.
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