Hip thrusts got you feeling low? here’s how to banish lower back pain

Hip thrusts are a powerful exercise that targets the glutes, hamstrings, and quads. However, if performed incorrectly, they can put strain on the lower back, leading to pain and discomfort. This blog post will provide a comprehensive guide on how to stop feeling hip thrusts in the lower back, ensuring proper technique and optimal results.

Proper Form for Hip Thrusts

1. Starting Position: Lie on a bench with your feet flat on the floor, hip-width apart. Place a barbell across your hips, just below your crease.
2. Set-up: Engage your core and press your heels into the floor to lift your hips towards the ceiling.
3. Thrust: Continue thrusting until your body forms a straight line from your shoulders to your knees.
4. Lower: Slowly lower your hips back to the starting position.

Common Causes of Lower Back Pain

1. Excessive Weight: Using too much weight can put excessive stress on the lower back.
2. Incorrect Form: Poor technique, such as arching the back or thrusting too quickly, can strain the lumbar spine.
3. Tight Hip Flexors: Tight hip flexors can pull the pelvis forward, causing an anterior pelvic tilt and lower back pain.
4. Weak Core: A weak core can make it difficult to stabilize the spine during the exercise.

How to Stop Feeling Hip Thrusts in Lower Back

1. Check Your Form

• Make sure your back is flat on the bench and your feet are planted firmly on the floor.
• Keep your core engaged throughout the movement.
• Avoid arching your back or thrusting too quickly.

2. Start with Less Weight

• If you’re experiencing lower back pain, start with a lighter weight and gradually increase it as you get stronger.
• Focus on proper form rather than lifting heavy weights.

3. Warm Up Properly

• Before performing hip thrusts, warm up your lower body with exercises like squats, lunges, and hamstring curls.
• This will help prepare your muscles and reduce the risk of injury.

4. Stretch Your Hip Flexors

• Tight hip flexors can contribute to lower back pain.
• Regularly stretch your hip flexors by holding the lunge position for 30-60 seconds on each leg.

5. Strengthen Your Core

• A strong core helps stabilize the spine and reduce stress on the lower back.
• Incorporate exercises like planks, crunches, and side bridges into your workout routine.

6. Consider a Hip Thrust Machine

• If you continue to experience lower back pain, consider using a hip thrust machine.
• These machines provide support for the lower back, reducing the risk of injury.

7. Consult a Physical Therapist

• If you have chronic lower back pain, consult a physical therapist for a professional assessment and personalized treatment plan.

Final Note

By following these tips, you can effectively minimize lower back pain while performing hip thrusts. Remember to prioritize proper form, start with a manageable weight, warm up adequately, stretch your hip flexors, strengthen your core, consider using a hip thrust machine if necessary, and seek professional guidance if needed. With consistent practice and attention to technique, you can reap the benefits of hip thrusts without compromising your lumbar health.

What People Want to Know

Q1: Why do I feel hip thrusts in my lower back?
A: Common causes include excessive weight, incorrect form, tight hip flexors, and a weak core.

Q2: How can I reduce strain on my lower back during hip thrusts?
A: Focus on proper form, start with a lighter weight, warm up adequately, stretch your hip flexors, and strengthen your core.

Q3: Is it okay to continue performing hip thrusts if I have lower back pain?
A: If you experience persistent lower back pain, it’s important to consult a physical therapist to rule out any underlying issues.