Lower-back pain can be debilitating but strengthening your glutes and core can help, as these major muscles provide crucial support for your spine.
Located in your backside, your glutes provide stability in your hips and pelvis, while your core muscles wrap around your mid-body and support your spine. When these muscles are weak, weight can be unevenly distributed in your body, leading to added stress on the lower back.
To strengthen them, grab a Pilates ring like this one from Gaiam and try my three-move workout below.
How to do the workout
Perform 10 repetitions of each move (or 10 per side) for four rounds.
Bear hover + Pilates ring pulse
Reps: 10
- Start on your hands and knees with your shoulders over your wrists.
- Place the Pilates ring between your thighs and squeeze to hold it in place.
- Lift your knees and hover them a few inches off the floor.
- Pulse the Pilates ring with your thighs by squeezing your thighs together—each squeeze is one repetition.
Squat hold heel raise + Pilates ring squeeze
Reps: 10
- Stand with feet hip-width apart, holding the Pilates ring in both hands. Raise your arms in front to chest height and keep them there.
- Lower into a squat, pushing your hips and butt back and lowering until your thighs are roughly parallel with the floor.
- Hold the squat and rise onto your toes while squeezing the Pilates ring with your hands, arms still fully extended.
- Lower back onto your heels and release tension in the Pilates ring. That's one repetition.
Glute bridge hold + Pilates ring pulse
Reps: 10
- Lie on your back, knees bent, feet flat on the floor, heels near your buttocks.
- Place the Pilates ring between your thighs and squeeze to hold it.
- Lift your hips until your body forms a straight line from your shoulders to your knees.
- Hold this position, then squeeze the Pilates ring between your thighs—that’s one repetition.
