Hip Thrust · Lower Back
Lower back pain after hip thrusts
Hip thrusts maximally load the glutes. Lower back pain usually results from hyperextending at the top of the rep. Recovr connects hip thrust injuries to targeted lower back recovery exercises — map your exact pain and get a 7-day plan.
Recovr uses hip thrust biomechanics to surface exercises for lower back and related muscles — not a one-size-fits-all list.
Full lower back recovery guide →Sensitive Area Selected
You've selected a sensitive area (neck, lower back, or knee). Injuries in these areas can be serious. Please consult a healthcare professional for proper diagnosis, even if pain is mild.
Cat-Cow Stretch
Alternate between arching and rounding your back on all fours to mobilize the thoracic spine.
Thoracic Extension over Foam Roller
Use a foam roller under your upper back to improve thoracic extension and reduce stiffness.
Bird Dog
Extend opposite arm and leg from a quadruped position to build core stability and protect the lower back.
Supine Spinal Twist
A gentle lying rotation that stretches the lower back muscles and improves spinal mobility.
Frequently asked questions
- Why does my back hurt on hip thrusts?
- Usually hyperextension at lockout instead of glute drive. Recovr prioritizes glute activation and neutral spine drills.
- Hip thrust vs glute bridge for recovery?
- Bridges with shorter ROM are gentler. Recovr scales based on your pain level.
- When to return to heavy hip thrusts?
- When lockout causes no sharp back pain — typically below 3/10. Progress load gradually.
Related lower back guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.