The bridge is a home exercise we teach for low back pain, both while a back is being prepared for PRP and while it recovers afterward. Lie face up, knees bent, feet flat and hip-width apart. Squeeze your seat muscles and lift your hips up until your shoulders, hips and knees make one straight line. Come down slowly. Hold 5 seconds at the top. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the bridge?
- Get set: Lie face up, knees bent, feet flat and hip-width apart.
- Move: Squeeze your seat muscles and lift your hips up until your shoulders, hips and knees make one straight line. Come down slowly.
- Dose: Hold 5 seconds at the top. Repeat 10 times.
Why does the bridge matter before and after PRP?
It builds the buttock and hip muscles that carry your body weight and shield the lower back.
Strong gluteal muscles help both a sore lower back and a sore outer hip. If you have gluteal tendon pain, your physician decides whether the bridge fits your plan and how high to lift.
Which mistakes should you watch for?
- Pushing the hips so high that the back arches.
- Pressing up through your neck.
- Letting your knees fall in or flop out.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Squeeze your seat first, then lift.
- Stop when shoulders, hips and knees line up.
- Knees stay hip-width.
Show us you have it: Lift into one bridge and hold it while we look at your knees. Anything still unclear? Ask, and we will go over it with you again.
Other low back exercises
Keep reading: PRP for outer hip and gluteal tendon pain, whether the pain is the hip or the back.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your low back and when to start them around an injection. Book an evaluation or get the free guide.
12174 Natural Bridge Rd, Suite 303
St. Louis, MO 63044