Back Pain Prevention – The Glute-Ham Raise

Low back pain is a huge part of what we treat at Elite Physical Therapy and Sports Performance.  Even folks coming in for treatment with knee replacement or shoulder pain (just a couple examples), will often complain of pain and tightness in their low back as well.   Dysfunction and pain in the lower back can certainly contribute and cause problems in other areas of the body.

This is article #2 in a series of articles written by Andy Barker (SportsRehabExpert.com contributor) and myself that discuss how to spare your lower back during the performance of popular strength training exercises.  Hopefully you’ll find some good tips to keep that spine healthy all the while making great gains with your training.

Enjoy and if you have any questions feel free to email me:  joe@elitepttc.com

by Joe Heiler PT, CSCS

originally published on SportsRehabExpert.com

The glute-ham raise has always been one of my favorite exercises, but what I’ve realized is that most people are going to rely too much on their spinal erectors to complete the movement at the expense of the glutes and hamstrings. Over the past couple summers I’ve worked with numerous athletes with sore backs from performing this movement, or they just felt this movement was supposed to work their backs because this is where they feel it the most.

It’s called a glute-ham raise for a reason so finding a way to lock out the lumbar spine is critical. Performing a bit of a posterior pelvic tilt will allow the athlete to ‘lock the ribs to the pelvis’ on the front side, and then place all the emphasis on the glutes and hamstrings as in the video below.