Follow along with 6 of the most effective exercises to relieve your lower back pain! Nine-minute routine led by a physical therapist to help your back feel better fast! Includes the best back stretches and core strengthening exercises to help alleviate your pain now and keep it away later. Keep reading for more!
➡️ JARED’S EXERCISE MAT:
Lower back pain is the most common complaint that I treat as a physical therapist. In fact it is estimated that 80% of us will experience some significant bout of lower back pain in our life.
Luckily, the right stretches and exercises can significantly help to reduce lower back pain and quickly get you back to normal function.
In this video, I’ve put together six of the most effective stretches and exercises designed to help relieve your lower back pain symptoms.
These are the same exercises that I give to my patients in my clinic every single day as “homework” to do between therapy sessions. I know they are incredibly effective and can help reduce back pain considerably when performed regularly.
The key to effectively treating lower back pain with conservative exercise is to stretch out the structures that are tight and strengthen the structures that are weak.
In the lower back, this is best accomplished by stretching the hips and lower back and strengthening the core stabilizer muscles. And that is precisely what you get with this video!
6 highly effective exercises in a 9-minute routine led by a physical therapist to help you feel better. Grab your mat, and let’s go to work!
0:00 Introduction
0:35 Lumbar Rotation Stretches
2:45 Piriformis Stretch
4:45 Hamstring Stretch
6:55 Posterior Pelvic Tilt
8:25 Bridges
9:25 Bird Dogs
I hope this helps you to get some relief from your pain! Of course I would love if you LIKED the video, SUBSCRIBED to my channel, and WATCH more great videos to help you back to feel better.
Here are some other great video you may benefit from…
✅ LOWER BACK PAIN STRETCHES:
✅ 5 OF THE BEST CORE EXERCISES:
✅ WORST AB EXERCISES AND WHAT TO DO INSTEAD:
✅ FOLLOW-ALONG STRETCHING ROUTINE FOR BACK PAIN:
Since I have been trying your back experiences,my back pain is completely gone. Thank you so much! Bravo💖
Did you try it and follow along with the video? What did you think? Comment your experience below, tell me what else I can help you with in the weeks ahead, and thanks so much for watching! 🙌🏼🙌🏼
This is fantastic news, Sh R! I’m so glad I’ve been able to help you and thanks for your kind comment!
Lovin it💚, still doing the other 8 min lower back stretch 3 times a day. Will continue to do that in the morning.I think this one gives abit more relief in the the upper back as well so it will be my new afternoon and evening stretch. Thank you for all the great work Jared, keep it up💪👍
Nice one Jared 👍
I’m looking forward to being pain free on my lower right side.
Thanks for your help 😃
My pleasure, P PupNorth! I hope they help you! Thanks for commenting.
You’re very welcome, Gr33nz! I’m thrilled to hear of your success with the other video and I hope these help you out even more! Thanks for commenting.
Thank you very much! As a 51 year old with bad lower back pain daily this does alleviate the pain.
You are very welcome, Rich! I am glad this helped you and thanks for commenting!
Thank you for this! I appreciate how simple these routines are. No equipment needed. This is very helpful 👍🏻
You’re so welcome, Krista! I am glad this routine was helpful and thanks for sharing!
Another fantastic video! You’re saving me HUNDREDS if not thousands of dollars. I’m 26yo and stretching has never been my strong suit. Recently started lifting again and you’ve fixed my knee pain and now back pain! I almost look forward to the next muscular/skeletal issue just to see what you’ve got for me! Thanks for all of the content!
Thank you so much for such a kind comment, Cody! I am so glad my content is helping you!
Thank you sharing this routine; I’ve been doing it twice a day and I have noticed the difference. On that note, I was wondering if you could share the timer you are using, app or gadget name? Will be much appreciated 🙏🏼
Great video. For those doing these exercises who have knee issues or after knee surgery, try the bird-dog using a chair or a walker. Remember to bend the knee a little and focus on using your core muscles. It might work for others – it works for me. Also look at his hip flexor video – great tips/exercises for weak and tight psoas muscle which connects lower spin and front of hips. Usually hips are affected if you have knee issues.
My also
Thanks for the tips. I’ll look into em
Try get triggers point muscle injections
👍A wonderful video and I know I can do this on daily basis. Understanding the back pain I know many out there suffering with it could appreciate your time into this especially with that great kind personality. Thank you & God bless you! 🙏🏽
Thank you it’s very helpful no equipment needed You
I tweaked my back playing golf ( Forgot to Stretch), could barely walk, this exercise took me from a pain # 8 to a 3.
It tightened back up and I did this again, worked perfectly. I will do this every day.
Thanks
I hope you find these exercises effective, J Dennis!
All your videos are so helpful. I’m doing all these exercises that you suggested since last few months and all my aches and pains have gone. Falling short of words to express how grateful I am. God bless you abundantly for all your efforts in sharing these helpful videos. 💖💖
This comment has made my day, Susanna George! I am so glad these exercises have been so helpful and thanks for sharing.
Your exercise video for neck pain and headaches is so good. It has relieved the headaches and constant pain. Now I will work on my lower back with your help. Thank you
Thank you so much and you are welcome!
Thank you!, I have had mini lower back spasms for the last two weeks, finally got the spasms to stop yesterday by icing my lower back, but still had pain and tightness this morning. Followed along with you through your stretches and then got up without any discomfort! Will be repeating several times a day as you recommended. Again, really appreciate you taking the time to make the video.
Wonderful news! You are welcome and so glad it is helping you!
Really liked these excercises! Will be doing them daily! Thank you!
In just 3 days, my lower back is feeling so much better and less stiff! I am now doing this video before I start my Pilates workout. Thanks so much.
Wonderful news and thanks for sharing!
I love this stretches, my goodness, I couldn’t walk, but now I can. Thank you 🙏🙏🙏🥰
Great to hear and you are welcome!
Awesome video thx 💪
These are my ‘go to’ pain relief exercises.. when I need them . Thanks yet again 🙏🙏🙏🙏🙏🙏🙏
You are very welcome! So glad they are helpful.
nice video..it helped me instantly with my lower back pain.
how do you do the posterior pelvic tilt correctly?
thank you and more power!
When I first started doing this exercises my back pain was at a 9, now it’s at a 3!! Thank you!!
Hello Dr. Jared, thank you so much for this video! I was having low back pain that even pain meds wasn’t talking it away. Followed this exercises and to my surprise, the pain went away!! Today is my third day following your video, ( I want to keep pain free) so to continue to strengthen my back, will continue to do this exercises.
After this results, I will watch and do the exercises from your other videos. God bless you for helping us so much.
I have to say your amazing! I’ve been dealing with back pain for a long time and this exercise help me immediately after I finished the first time! You have no idea how much you saved me thank you so much <3
You are so welcome, Mellie! I am glad it helped!
Wow it has really really helped me
Thank you so much for this. I sprained my waist yesterday, I couldn’t walk properly. This exercise helped me, and I feel a lot better this morning, i have repeated it this now, so I am hoping for a better result.
You are welcome! I am so glad this was helpful!
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