How to FIX low back pain – Do These 4 Moves
Too often when our lower back hurts, we ONLY focus on working our lower back more. But that may ultimately backfire and only make things worse.
If you have lower back pain, you need to address these 4 key areas of immobility and weakness (and here are 4 moves to help you out)!
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I was literally just thinking about what can I do to fix my lower back pain and this video popped up. I’m convince YouTube and Redefining Strength are conspiring to get me to feel better!
Your channel is a gold mine, for people who want to improve their movement. Love the research that always go into making each video you produce💯🙏🏿
hehe definitely conspiring to get you feeling better!
Thank you!
Great video & info Cori !!! ❤️ it . Question: will these exercises also help me to get my core better and keep it to the ground when doing ABS extending legs ? I can’t get my legs fully extended without arching my lower back, please help !!! Thank you very much for sharing and your time and knowledge , your videos are always amazing!!
Thank you for sharing this Cori. Definitely some good movements ro keep in mind 👍
Hi Cori – THANK YOU SO MUCH…..suffering on and off from back pain and started to incorporate a rigorous morning routine. (your 7 stretches you should do everyday video :-)) Should I switch out some of those stretches in order not to be counterproductive…?
Thanks for all the really great content – keep rocking!
Hi Corey, a question about the dead bug move – the arm part. Is the band located in the last position (closest to the floor)? How much weight did you have on it? Love your videos – THANK YOU! UPDATE: I don’t have use of bands at my gym, but weights. May I assume that the least amount of weight would be best (to start)? Also, I see where you’ve placed the band. THANK YOU!
Watching your video as I suffer with a lower back muscle spasm. Look forward to easing these stretches into a daily stretch routine.
This is great, and timely. I’m fused from L3-S1. I tweaked my back at the gym two weeks ago moving a half tire on a rack for cross fit that has the battle ropes attached (moved it to an area so I could use the ropes). Have moved it before, but was not careful this time and tweaked the lower left side of the back…pretty sure it’s a sprain. These exercises you show seem like they would be appropriate for therapeutic purposes in my case. Because of the fusion it’s difficult to strengthen that area, I’ll give these a try for sure.
Great content,I play full body weight lifting exercise 3 times per week which consists mainly of multi-joint exercises. in rest days I do a 20-25 minute of yoga poses.do you think yoga is enough to aid recovery and increase ROM/mobility ?
I felt lower back pain while doing dishes this morning! Now I have a fix! Still working on foundation exercises in the program.
Going to try these. Thank you so much
Thoracic Mobility 2:45
Hip Mobility 3:58
Glute Activation 4:58
Ab activation 5:48
Yoga’s great. But I think prehab is even about how you prep your body in your warm up before your workout not just a separate recovery day. So things like these moves in this video would even factor into that warm up.
You may find this video and article very helpful is if you are working on that posterior pelvic tilt – https://redefiningstrength.com/lower-ab-exercises-youre-doing-it-wrong/
I would recommend you integrate in the ones of those that address YOUR specific areas of tightness or immobility and add in a few foam rolling and activation moves as well! 🙂 That 3 part prehab process is oh so key!
So you need a bad or cable for the dead bug as the benefit of those tools is the fact that they pull you back toward the anchor point. That pull to rotate and the fact that you are FIGHTING the rotation is key. Just holding the weight up is a different variation. Not bad. Just not anti-rotational.
Are you foam rolling at all too Tracy? That would also be key to include and not necessarily focused on your lower back but even some of these other areas. Although a peanut is a nice tool for temporary relief – https://redefiningstrength.com/peanut-alleviate-back-pain-simple-trigger-point-tool/
@Redefining Strength Thanks Cori , I really appreciated!!!
Unfortunately all too often it is those times we don’t think about movements that we get injured 🙁 No fun! Focusing on thoracic and hip mobility so you don’t see out mobility from your back is key. And yes things to activate your abs and glutes so they carry the load and your lower back doesn’t become strained are super key. Also, anti-rotational core work on top of the dead bugs will be so beneficial! https://redefiningstrength.com/why-you-need-to-include-anti-rotational-exercises-in-your-workouts/
@Redefining Strength – I am not able to bend currently but once I am able to do that I will foam roll. I have a LaCrosse ball that I use to roll out my back, glutes, hammies and quads on while up against a wall.
@Redefining Strength this is fantastic, thanks for the link!
I’m a pro triathlete and recently stumbled across your channel. I’ve been dealing with low back issues for several years and you hit on a great number of exercises here. Only addition I would have would be some couch stretches or deep squatting to work on opening the hips a bit more. Thanks for all the good the content you put out!
Thank you soooooooooo much for these. I will do them right away. I’m a 44 year old woman and my scoliotic back ensures that I have a lower back pain most of the times. This video is God sent. Thanks once again n stay safe ❤
I went to a physical therapist(france) for my back pain/shifted vertebra and this video echoes my therapy with:
– the move you see top left corner at 1:50 was by far the main movement I did at the start, at my worst
– I have to do the Prayer Stretch (Child’s Pose), I think it has the same goal as the one showed at 2:58
– same stretch as 3:51 but on a mat, left legg flat on the ground, without movements
– ab work
– leg/knee work
Anyway now that I’m doing better your videos are so good to improve and find exercises that fit me better
There’s a shot a 1:04 with a ball to massage the sole of the feet. If there’s a video about it I’m interested since my back pain triggers nerve pain in my feet
Thanks Cory….your vids on time as usual… after all that long sittings and heavy KB swings my back was killing me
Thank you so much for this information! How should we incorporate these into our workout routine? As a warm up or finisher? Also, how many times a week should it be done? Thanks again!
Needed this after I tweaked my lower back doing deadlifts yesterday thank you so much!!!
I swear, your in depth knowledge supersedes the oesto’s and exercise physiologists I have been too. They have been good. But, no one explains it this well and no further exercises are shown to improve knee and back pain. Thank you from Australia 🙂
Thanks so much for this, Cori! 🙏♥️ You are doing a great work by sharing and helping so many people!
Wow, super interesting and great exercises! Thank you!
Thank you!
i dont mean to be offtopic but does someone know a trick to get back into an instagram account?
I somehow forgot the password. I would love any help you can offer me!
Thank you
These were my exact questions.
Thank you. I workout everyday but never really did a lot of core stuff then in the last couple of years I noticed that I suffer from lower back painfatigue very easily, and I found your core execises and have been incorperating them in my workouts and could tell the difference right away. Thank you.
My advise. Study massage therapy because if you experience sciatica nerve impingement these exercises won’t help