Intermediate Side Bridge

The third exercise of the McGill big 3 which are used to stabilise the low back is the side bridge.

Below is an intermediate level side bridge - note the top foot is placed in front of the lower foot to enable the client to rotate the hips forwards a little whilst maintaining a robust torso, ie not allowing the middle of the bridge to sink towards the floor.

Note also the positioning of the top hand on the opposite shoulder. If you wish to increase the load whilst maintaining a strong, straight bridge position, you can place the top arm along that side of the torso, or place the had on the side of the torso to feel the tension in the obliques.

If this position is too hard - it is an intermediate position - then place the knees on the floor and then maintain a strong plank position from the knees to the shoulder and start with that position.

Switch sides, maintaining a 7-8 second hold with 3 repetitions each side, if you can. If you can't use an easier position as described above, or remove the exercise if it causes any pain. Remember the aim of this exercise programme is to remove any discomfort, not to maintain or exacerbate it. This might sound odd to some, however sports people often become accustomed to training and playing through pain in order to compete. Managing low back pain is not a one of these situations.

This image has been reproduced from a photo in 'Low Back Disorders - Evidence Based Prevention an Rehabilitation', by Dr. Stuart McGill, and by using chat GPT. This book is also referenced in the Resources section of this website, should you wish to obtain a copy for yourself. This book is the central reading material for the Exercise for Low Back Pain Management course I have completed.

Please do not try exercises in the images provided or those described anywhere on this website without first completing your PAR-Q and Client Screening Questionnaire to ensure you don't have any 'red flags', we have confirmed that you are able to engage in an exercise programme and that we can ensure that any exercises are appropriate for you and your technique is correct.

We look forward to hearing from you, discussing the specific low back pain you are experiencing and designing an exercise programme that aims to alleviate your discomfort and enables you to manage your low back condition with confidence.

A better back = a better you.

Please email me at ben@lowbackpainmanagement.co.uk or call me on 07566 215510.

With thanks and kind regards,

Ben