Move of the week: how to support your lower back

This exercise will benefit desk-bound lower backs and hips – it’s low-impact, but you’ll feel the burn if you do it properly

A great glute-strengthening exercise that particularly benefits desk-bound lower backs; it will also improve hip mobility, which can get too tight when you’re sitting for too long. I use it at the beginning of my yoga classes to prepare the hamstrings and glutes for the yoga practice ahead: it’s low-impact, but if you’re doing it properly you will feel the burn.

a) Come to lie on your back with your feet flat on the ground and hip distance apart. Tuck in your chin and your tailbone.

b) Drive into your feet and lift your hips off the floor; only lift as high as your mobility allows without arching your lower spine (this is not a yoga bridge pose).

c) Repeat three sets for 20-30 reps.

Shona Vertue

The GuardianTramp

Related Content

Article image
Move of the week: how to do the plank, and ease lower back pain | Shona Vertue
This simple but effective forearm plank – done properly – will counteract stiffness and pain caused by sitting down all day

Shona Vertue

11, Jun, 2021 @3:00 PM

Article image
Move of the week: how to improve your posture | Shona Vertue
The hip thrust helps you work your buttocks and hamstrings, which are important postural muscles

Shona Vertue

23, Jul, 2021 @3:00 PM

Article image
Move of the week: how to strengthen your abs | Shona Vertue
The hollow body hold can be a great intense but low-impact option for putting the fire back in your belly

Shona Vertue

25, Jun, 2021 @3:00 PM

Article image
Move of the week: how to improve your arms | Shona Vertue
This tricep push-up will help you develop a more athletic physique and better defined arms

Shona Vertue

10, Sep, 2021 @3:00 PM

Article image
Move of the week: how to wake up your hips
Doing the crab walk while wearing a resistance band is a challenge – but your glutes will be the stronger for it

Shona Vertue

02, Jul, 2021 @3:00 PM

Article image
Move of the week: how to stabilise your core with the slow mountain climber | Shona Vertue
This exercise is a full-body strengthener. Doing it in a controlled manner will yield results

Shona Vertue

09, Jul, 2021 @3:00 PM

Article image
Move of the week: how to have happier hips | Shona Vertue
Pigeon pose stretches tight glutes and opens the front of the hips

Shona Vertue

17, Sep, 2021 @3:00 PM

Article image
Move of the week: how to ease bad posture | Shona Vertue
The straight leg hip lift simultaneously activates hamstrings, glutes and core

Shona Vertue

27, Aug, 2021 @3:00 PM

Article image
Move of the week: how to strengthen hips and knees | Shona Vertue
This glute abduction exercise works the hips hard and is especially helpful if you run

Shona Vertue

13, Aug, 2021 @3:00 PM

Article image
Move of the week: how to wake up a lazy butt | Shona Vertue
The side-lying hip raise really burns, but it will do wonders for your glutes, core and shoulders

Shona Vertue

16, Jul, 2021 @3:00 PM