2 Minutes Exercise to Strengthen Muscles to Reduce Pain

McKinney Chiropractic Care;

Reduce Low Back Pain!

Video by Dr. Anthony Vasile

Most, if not all of us, know someone that has or has had low back pain. One of the root causes of low back pain relates to muscle imbalances from the way people work out and of course how we sit which most of us do way too often. These muscle imbalances can be referred to as lower cross syndrome which leads to something called an anterior pelvic tilt. An anterior pelvic tilt is usually the result of certain muscles that have gradually become underworked or overworked. This anterior tilt leads to something called hyper lordosis which is an increase of the natural curve of the spine. This increased curve of the low back has been advocated as a major cause of postural pain, radiculopathy, and facet pain.

One of the exercises we teach in the office is called a glute bridge. This helps rebalance certain muscles by first doing a posterior tilt which flattens out the back, then bridging your butt up off the ground, which activates the glute muscles and abdominal muscles which tend to be weak in someone with this condition.

The purpose of the study below was to document the effect of individual strengthening exercises for posterior pelvic tilt muscles on back pain, pelvic tilt angle, and lumbar ROM of a low back pain (LBP) patient with excessive lordosis. The study suggests that individual resistance exercises are a necessary approach for the effective and fast strengthening of the pelvic posterior tilt muscles in case of LBP with excessive lordosis. The patient at the end of treatment had increased range of motion, decreased tilt angle and decreased pain. This was only a case study which is low on the level of quality research so more randomized controlled clinical trials are needed to confirm these findings.

While this study helps us realize the importance of muscle balance, it is important to note that this alone will not care of low back pain.  The chiropractic adjustment is the most effective method to eliminate low back pain according to the research.  In our office, we combine the adjustment with exercises like this one to maximize your results.  Try these bridges out after your next adjustment just like you see here in the video.


Yoo WG. Effect of the Individual Strengthening Exercises for Posterior Pelvic Tilt Muscles on Back Pain, Pelvic Angle, and Lumbar ROM of a LBP Patient with Excessive Lordosis: A Case Study. J Phys Ther Sci. 2014;26(2):319-320. doi:10.1589/jpts.26.319

Our Message

At our McKinney location, located near the corner of Eldorado Pkwy. and Ridge Rd., we are here to help you get out of pain! Our Chiropractors will relieve your pain through Chiropractic adjustments and teaching the proper form for  exercises, like Glute Bridges. We also look at nutrition to make sure you are getting the proper nutrients while helping you manage stress to give your body the best fighting chance against pain and disease! Let us show you how we can Reduce Low Back Pain!

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