THE GLUTE BRIDGE FOR LOWER BACK OR HIP PAIN

SITTING for long periods, as so many of us do, can lead to the hip and gluteal muscles in the buttocks becoming weak. This, in turn, leads to pain and stiffness in the hips and lower back.

To kick off this new series of columns that offer exercise advice focused on improving mobility and tackling postural problems that can lead to joint, back or muscle pains, I want everyone to give this ultrasimple exercise a go.

It’s the one move I wish everyone would do at least three times a week – it will help strengthen the buttocks and, in turn, it is a brilliantly effective way to prevent lower back and hip pain.

You do not need any special kit, so there is no excuse not to try it.

I promise if you have a grumbly lower back you’ll feel the benefits within a few weeks.

Let me know how you get on, and if there is a particular area you would like me to address in future columns – simply email me at the address below.

a bench Lie on the or low floor chair with or your table, heels so that on your knees are at a 90-degree angle.

Raise your body, including your buttocks, off the ground. The area from your shoulders to your knees should be straight – and your head, arms and hands should be on the floor. Squeeze your buttocks together.

Lower yourself down to the floor again, keeping your bottom about one inch off the floor. Repeat.

After a few repetitions, you should feel a burn in the buttock muscles. Make sure you are not tensing your feet or calves.

If you are new to this sort of exercise, try 15 repetitions in each set. Rest for a couple of minutes before doing another set. First aim to do three sets and then build up to five sets a day.