Relieve low back pain with these easy-to-follow at-home exercises. Plus, they don’t require any equipment.
If your back hurts right now, don’t start static stretches. That can further damage your spine, even if it feels good at the moment.
Dr. B covers the medical reasons why you shouldn’t perform static stretches and which ones to specifically avoid (even the commonly recommended ones). She also covers a few red flags that will tell you if you have a severe problem that will require a trip to the doctor.
Coach E takes you through an easy routine, a couple of which should be familiar if you have spent time trying out pain relief exercises. These will address the root cause of lower back pain. Plus, you’ll start building long-term health benefits in strengthening your core.
00:00 – Intro
02:40 – Symptoms & Red Flags
06:00 – Do You Need Surgery?
09:38 – On Painkillers
10:55 – Does bedrest help?
THE EXERCISES
13:14 – Key Technical Pointers
14:40 – Hip Bridge
16:00 – Side Bridge
21:14 – Wall March
23:28 – Reverse Lunge
OTHER RESOURCES AND LINKS MENTIONED
25:47 – Low Back Pain Assessment Tool
Take this assessment to learn more about your specific root cause of low back pain and how to manage it:
Lower Back Pain? DON’T STRETCH! (What You Should Do Instead)
Precision Movement Academy: – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Spine Control: – a science-based 3-phase course that will help you restore proper spine function so it's resilient and resistant to injury
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
As someone who’s been going through pain and injury, I’ve looked all over the internet for solutions. At some point, you become quick at telling the value of a source of information. Your channel is one of those underrated ones! Thanks for all the content. I’m committed to a complete “reset & rebuild” of my body, because I’ve decided I never want to be in unnecessary pain again!!
Btw I’ve been taking cold showers considtently since April – it’s done many great things on so many fronts. Also I’ve read studies showing how ibuprofen actually degenerate cartilage. And the RICE formula was called outdated by the very professor himself. It just makes me lose confidence in traditional therapy. Rightfully so!
Congrats! Excellent intro, best Doc/PT/trainer intro I’ve ever seen! It would be great to see all whom seek help get such a balanced summary. Even though I’m retired, I keep forwarding some of your videos to former clients because I really agree with your approach.
Mike
Thanks very much for sharing this so well explained content.
Thank you so much for sharing!
I think your videos are very profound and professional!
I also realised that too much stretching does not do me any good, because I’m already rather flexible, and my muscle tension is therefore naturally already a bit higher . Stretching makes this too worse! I’m doing just a LITTLE stretch before my exercises, I’m a little bit twisted because of real leg difference, my left thigh bone is 1.4 cm longer since childhood, so the streching does correct the muscle tension a little bit.
I’m not suffering from very bad low back pain, but I have to train my muscles for stabilisation.
My question: you said, doing the glute/hip bridge with neutral spine …
I always start doing this exercise with pressing my lower back into the floor, also when I’m doing the dead bug .
Would you be kind enough, telling me what’s the difference and why,?
I would be very thankful 🙏
Thank you so much for your time!
Many regards 🙏
Thanks for following along and we are glad that you appreciate the videos.
When you press your lower back into the floor you are doing a good job of activating your transverse abdominis, which is an important part of your inner unit core. Keep doing this.
However, it is also important to train with a neutral spine because that is the goal of how you should be trying to keep it during all of your non-exercise movements as much as you can.
I hope that makes sense and let us know if you have any more questions 🙂
– Coach Joshua, Team PM
You are welcome!
Thanks for following along and for the kind words 🙂
There is definitely a time and place for the application of cold and even ibuprofen. You are correct to state that they can be misused.
– Coach Joshua, Team PM
Much appreciated!
@Precision Movement thank you sooo much for the quick and very helpful reply!!!
I so much appreciate this!!!
Will do so, but just one more little question, sorry about that, should I do both variations at once or every other day?
🙏🙏
@Brigitte Tye either option is good. Try out both ways for one week each and decide which is better for you moving forward 🙂
– Coach Joshua, Team PM
@Precision Movement thank you very much!!!!!!
Thank you! 16 years of teaching yoga, pilates and spinning ….I have struggled with back pain for the last 4 years, all treat according g to X-rays …you are so right…stretching did nothing. I have been working on neutral spine movement and your routine did make my pain less …I will continue doing these …Physio, chiro , all suggested all the poses you want us to avoid ….
Thanks for trying it out and keep us posted on your progress! – Coach Joshua, Team PM
Coach this comment is not directly related to the above video. But dont know where else to ask.
When I work out, if I push myself even little harder (say while squatting) I end up having nausea like feeling that is accompanied by head ache. Easy solution is to stop pushing myself when working out. But sometimes it just happens and that not only messes up my workout session but also leaves me with a head ache for the next two hours which is bad especially if I work it before work. (Note that I have Gerd and suffer from frequent acid reflux irrespective of whether I work out or not). Do you have any advice for me?
I have greatly benefited from your videos especially the ones on shoulder stability and have shared it with many of my friends. Thank you so much for helping us lead a pain free life
It sounds like you could be experiencing exercise induced exertion migraines. It could also be related to your breathing and if you are straining too much. However, you should talk to your primary care physician about this.
– Coach Joshua, Team PM
The explanation is top notch, the care you give to the viewers is invaluable. I myself have benefitted from your shoulder n rotator cuff exercises. Good coach, great.
@Precision Movement thank you for taking time to respond. Appreciated.
Hello:) Side Bridge question – when keeping the knees on the floor, should they be in line with the spine or forward of it? Many Pilates versions of this exercise specifically say knees in line with spine/ hips.
Thanks for the kind words and for following along 🙂
The “knees inline with spine/hips cue” is good to follow 🙂
– Coach Joshua, Team PM
@Precision Movement thanks Joshua 😊
This is great. Thanks for posting! What is the purpose of engaging the pelvic floor during the exercises?
Glad that you think so and you are welcome!
The pelvic floor is part of the inner unit core, which also consists of the transverse abdominis, the diaphragm, and the multifidi. The inner unit provides the foundation for all other muscular activation, which can become dysfunctional without that foundation.
Calling the pelvic floor into action tends to lead to activation of the other members of the inner unit as well as members of the outer unit that are nearby (i.e. the glutes). This leads to more stability of movement. Does that make sense?
– Coach Joshua, Team PM
Best Routine ever! Helped me after 21 days to eliminate my Backpain almost completely. All the best from Austria, keep up the Great work!!!
Awesome!
I tried the first two exercises today, but my legs has been shaking and feeling like there is no life in it
Thanks for trying!
You should improve with consistent practice. Try the routine out 2 – 3 times per week and get back to us with a progress report in 4 weeks 🙂
– Coach Joshua, Team PM
Thanks for your prompt response
Love this video. Great summary of typical strategies for back pain, then a unique, simple exercise strategy for maintenance.
I am interested too in you wall ladder in background. What brand is it? I’m in market for one.
Glad that you like the video and I’ll see if I can find out the info that you want 🙂
– Coach Joshua, Team PM
My lower back has not stiffened up for a long time and you’re the first place I thought to look! Your info and stretches are life changing! Thanks Coach E!
You are so welcome!
Just recently started the spine control program and I am loving how much it has helped. Damage Control definitely lives up to it’s name. Thank you so much for sharing your knowledge and helping me overcome my chronic back pain. Looking forward to the results and will definitely put in the work. 😊
Great to hear Janelle. You got this! 💪
I replaced exercise no 5 with the forward lunge with the opposite arms raised overhead while shoulder is leaning to forward leg to target PSOAS muscle. Is that ok? I got it from a video instruction form Stuart McGill
That is ok 🙂
Great video , thanks!
You are welcome!
I have to THANK YOU!! This gave me INSTANT relief
Nice!
This gives much relief. Thanks so much! Do you exercises that target at the middle back?
You are welcome and try this out:
https://youtu.be/iLOryGxlssI
– Coach Joshua, Team PM
@Precision Movement Great explanation, very interesting – thanks!
@Mika Vilpas Glad that you think so!
I appreciate all the explanations, especially the discussion at the start
Thanks for watching!
Your very right a lot of information on the internet are very basic and not as unique and effective as coach E’s