“Natural wear and tear affect the spine, including the intervertebral discs and spinal joints,” Bach said. “Additionally, we lose muscle mass as we age, including the muscles that support the spine. This combination of changes makes the spine more vulnerable to strain and injury.”

Bach told Parade that while back pain is very common and often increases at 50, regularly doing glute bridges to build strength can help prevent the pain from becoming severe.

“Glute bridges are a bodyweight exercise that can be used to strengthen the gluteal muscles, which play an important role in stabilizing and supporting the spine,” Bach said. “Stronger glutes can help reduce stress on the lower back and improve posture.”

While Bach and other experts agree that glute bridges help reduce the risk of back pain as people age, he wants patients to be sure to listen to their bodies.

“A general rule is: if it hurts, don’t do it,” Bach told Parade. 

If glute bridges cause pain or discomfort, Bach recommends avoiding prolonged periods of bed rest and focusing on other low-impact activities like walking. He also advises using ice—rather than heat—for treating acute back pain.

“Try applying an ice pack for 20 minutes on, 20 minutes off, repeating as tolerated,” Bach said. “If the pain lingers or worsens, consult with your doctor.”

Read the complete article from Parade.