Any exercise can cause injury if not done properly. When learning a new exercise or exercise routine, learn proper positioning and technique to prevent muscle pulls or strains. Talk to your doctor about new exercises or routines if you've been diagnosed with any condition, or if you're just starting an exercise regime after a long period of inactivity. The bridge is an exercise that can help strength your core and back, when done properly.
The Bridge
The bridge is a core strengthening exercise that is performed lying down. Lie on your back on the floor, knees bent and heels tucked close to your buttocks, arms down by your sides. Plant your heels into the floor and lift your buttocks and hips off the floor until your thighs are at a 45-degree angle to the floor. Keep your shoulders and head pressed down into the floor.
Lower Back Strain
Your spine should remain in a straight line while you're in the bridge position. Raising your hips too high forces your back muscles to bear the pull against gravity and may result in pain or worse, a pinched nerve. Keep your stomach pulled in while performing a bridge and scoop your pelvis slightly upward, tucking it in toward your abdomen while you lift your buttocks and hips from the floor.
Shoulder Strain
Raising your hips too high can place strain on your lower back and increase the amount of pressure placed on your shoulders and neck. Start low with the bridge, slowly raising your hips, keeping your knees aligned with your hips and your feet pressed flat into the floor. Hold in your stomach and exhale while lifting. Use your arms to help support your hips if necessary, pushing down with your arms while your hips are rising.
Abdominal Strain
If you're new to exercising or are overweight, you may experience some strain in your abdominal muscles while performing this exercise. This exercise should not cause pain, but your abdominal muscles may be weak and unable to bear the weight of your torso in the beginning, according to Fitness Simplified. Plant your feet a little wider apart than hip width and press down firmly on the floor while lifting. Lift yourself only an inch or two off the floor to start, hold for several seconds and then lower your body back to its starting position. Gradually increase the lift as you strengthen your abdominal muscles until you can achieve the bridge position without undue strain.
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