These lower back strengthening exercises are a great way to strengthen your low back and your core in general. They also help strengthen your glutes, hamstrings, and other pelvic muscles. More lower back exercises:
The first three lower back exercises are the pelvic tilt, bridging, and the dead bug. These all require you to get your low back into a posterior pelvic tilt which will help strengthen the low back muscles.
Then there is a modified plank, modified side plank, and the bird dog. These require you to get your back in a neutral position, and hold it in that position to help strength the back and core muscles.
The next low back exercise is the prone hip extension and prone swimmer. It’s important to know what your diagnosis is since these might not be appropriate for some injuries.
The last two, pelvic tilts and hip flexion, are on a Swiss ball. You don’t have to use a Swiss or therapy ball, but it will make it more challenging.
Related Videos:
Back Pain Relief Stretches & Exercises:
Lower Back Pain Exercises & Traction:
===========================================
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards:
===========================================
10 Best Lower Back Exercises to Relieve Low Back Pain:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Dr Jo you are the best you are my go-to when I have any joint discomfort from exercise-knee hip or shoulder you have helped it all!!!
Thanks! I’m glad my videos have helped 🙂
Your videos have made it possible for me to continue my spin and CX classes at the age of 71
I’m glad they helped.
Thanks so much for these videos! I had mysterious lower back pain for several weeks. I tried heating pads, creams, etc. , but nothing seemed to help. Then I watched your video on lower back stretches and starting doing those for a couple of days, and felt some improvement, so I watched this video and started doing the first six exercises. The pain is not completely gone, but it is much better and I can forget about it at times. You are doing a wonderful work!
You’re welcome, and thanks! I’m glad they are helping.
What’s so great about this video is how pertinent it is if you’re in pain from low back spasms. Uncanny. Thanks!!
Thanks, and you’re welcome!
Hi Doctor Jo! What’s the proper balance between doing the stretches and exercises? For example, alternating ever other day? As always I love the pups and love the videos!
Thanks! I like just doing about 2-3 of each (stretches and exercises), so 4-6 each day total. Change it up so your body doesn’t adjust to the stretches and exercises, and then you are getting a little of both each day and getting a variety so you don’t get bored doing the same things over and over.
AskDoctorJo Your way makes too much sense. That’s probably why I never thought of it! LOL! I was trying to do every stretch or exercise in a video, no matter what video I watch. Over doing it again! 😕
You are going to get it!! I still have faith in the future Dr. Steve 🙂
AskDoctorJo Helps to get advice from the best. Thanks. 🙂
Purchase a printable worksheet with the lower back exercises in this video here: https://www.askdoctorjo.com/purchase-lower-back-exercise-worksheet
Don’t forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*
Thank you Dr. Jo ! I am 60 years old and can’t stand for more than five minutes without pain due to weak back muscles, this seems safe enough for me.
You’re welcome! Good luck.
Thanks a lot for the video! Is it recommended to do cardio and abs exercises while having lower back pain?
You’re welcome! It depends on what is causing your back pain, so you will need to be cleared by your doctor first.
Thanks for this video. I am having some lower back discomfort, likely from hill running, and these exercises seem to help. Do you recommend doing all 10 exercises in one session? How many repetitions for each exercise?
You’re welcome. You can do them all at once if you have time, but I like breaking them up and doing several smaller sessions through out the day. As far as reps, it’s a little different for everyone depending on how long you’ve had it, what caused it, etc. This might help: https://www.askdoctorjo.com/content/repetitious-repetitions-0
Hi doctor, I’ve been having some lower back pain (mostly on the left side). I went to my doctor, and she said it’s just some muscle strain … I’m going to try these excerise. But do you recommend anything else I can do to help the pain?
Many Thnaks for your loving videos. I’m a big fan!
Thanks! Did you have something specific happen that started the pain? A specific injury, or did the pain just start? Does the pain hurt with certain movements?
@AskDoctorJo I have had urine infection and, the doctor thought it was my kidney ..she took some blood tests and said the kidney is fine. When she was checking my back .. she said the spot I felt pain at , was muscle strain. Other than that, no, I’ve not had any injury. I’ve been staying more home now (which means plenty of sitting around). Maybe that’s the prob? And yes, when moving around/bending/sitting around.. tends to hurt more. But laying down actually helps.
Many Thanks
Have stenosis if the spine and I do not want a surgery.
Dr. Jo. Your clear, simple instructions certainly make your prescribed exercises easy to follow and more effective. Thanks!
Thanks, and you’re welcome!
Hello Dr Jo ,
Can i do the pelvic floor exercises you recommrnded for ED ???
Just wanted to Thank you for your very effective lessons!
I am having a minor sciatic and lower back pain, which has been reduced hugely after I’ve done these type of exercises!
Just have question for you, would it eliminate for ever my lower back pain if I continue exercising this way and how long do I need to do this I’ll be really appreciate!
looking forward to hearing from you 🙏🙏🙏
You’re welcome! It really just depends on what your specific diagnosis is and how your body reacts to the treatment, so I don’t know that answer. If it helps, it’s probably a good idea to continue to do it.
Found myself here thro the night in so much back pain, being on your own in pain isn’t helping. Dr Jo has such a lovely smile and manner, thankyou, here we go on the exercises. 🤪
Thanks, and you’re welcome.
Remy is one of my brothers’ names & one of my TOP 2 favorite names. I do your back, shoulder & knee exercises several times/week since discovering your YouTube channel 2 weeks ago. FINALLY a doctor and exercise channel I dig!
I knew & already do 40% of the exercises in this video but these are the best lower back stretches I’ve seen in a long time and I’ve added a few new ones to the ones I do from this video. Thank you so much for your channel!
You’re welcome!
I started doing these exercises daily and felt discouraged when I didn’t feel better very quickly but stuck with it and finally after a while they seemed to help. I fell off the train and have lost some progress so feel like I am starting again. The absolute hardest exercises for me when I am rusty are the prone leg extensions and the prone swimmer. It causes burning pain in my lower back upper glutes. Hoping to get that to go away again after sticking with these.
I’ve only done these exercises a few times and I have seen a huge improvement in my lower back. Thank you. 🙂
You’re welcome.
Really a very useful excercises thank you 😊 Dr yo..
You’re welcome.
Thanks for sharing your wonderful knowledge. Been diagnosed with lower back arthritis I appreciate all your tips ,you’ve helped me so much over the years.
You’re welcome.
Thanks Dr Jo. I have been doing a few of these exercises for years, which I find help strengthen my spinal muscles. Interesting to see the names of these exercises as I often struggle to find names for some of the exercises within my Physical Therapy routine when mentioning that they help ease my symptoms of Severe Kyphosis.
You’re welcome.
кликните сюда [url=https://gamacasino.link]гама казино[/url]