8-Minute Home Exercise Routine For Back Pain – FOLLOW ALONG!
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Physical therapy stretching and strengthening routine you can do at home for your lower back pain. Quick, 8-minute routine stretches tight muscles in the hips and strengthens key core muscles to help your back to feel better fast. Keep reading for more!
Lower back pain is easily the most-common complaint that I treat in my physical therapy clinic. In fact it’s estimated that 4 out of 5 of us will experience some major episode of low back pain in our lives. Luckily there’s a lot that the right stretches and exercises can do to eliminate this pain and help you to feel better.
The key to helping your back lies in one very important principle – your hips need to be very mobile and your back needs to be very stable.
You see – your hips are designed to be very mobile. In fact they’re the 2nd-most-mobile joint in the body. Your spine, on the other hand, is designed to be very stable with relatively little motion available.
However if your hips aren’t mobile enough they start to call on your lower back for more motion during movement. If your core isn’t strong enough (i.e. your lower back isn’t stable enough) you’ll start to experience pain in your lower back.
So for most people the recommended treatment is to spend some time stretching your hips and strengthening the muscles that stabilize your core.
That’s exactly what you’re going to get in this video!
In fact, these are the same home exercises I give to my patients on a daily basis. I know they’re incredibly effective and I hope they help you out, as well.
PLEASE NOTE – if you happen to try any of these and if they cause increased pain in your lower back I would advise you to stop that activity immediately. For best results you’re encouraged to go consult with a local medical professional for individualized care unique to your situation.
This routine consists of 8 of my favorite exercises for your lower back. We’ll run through each exercise for approximately 40-60 seconds for a total of 8 minutes. I’ll lead you through the whole things so you can ensure your form is correct so please feel free to follow along!
For best results I recommend you actually run through this routine twice. Now I know that takes a little longer, but the results that will come to your lower back will certainly be well worth it.
HOME EXERCISE ROUTINE FOR BACK PAIN
0:00 Home Exercise Routine For Back Pain
0:53 Lumbar Rotation Stretch
1:53 Pirifomis Stretch
2:53 Posterior Pelvic Tilt
3:53 Bridges
4:53 Bird Dogs
5:53 Right Side Planks
6:53 Left Side Planks
7:53 Planks
OTHER VIDEOS YOU MAY FIND USEFUL
6 EXERCISES TO RELIEVE BACK PAIN IN 9 MINUTES: https://youtu.be/DxIeqiyYZkQ
CORE EXERCISES TO RELIEVE AND PREVENT LOW BACK PAIN: https://youtu.be/lqn87bWvwps
BEST STRETCHES FOR LOW BACK PAIN: https://youtu.be/0wAw1-1MHa4
BEST EXERCISES TO STRENGTHEN YOUR LOWER BACK: https://youtu.be/ZkPIuHh0eRY
WORST AB EXERCISES FOR LOW BACK PAIN: https://youtu.be/8vr2A4MBAMY
Video Rating: / 5
My top 8 exercises for sciatica and lower back pain relief, for women over 40. Great to do on daily basis, the only tools you need are a pillow and a stretch tie. Help ease your lower back pain with these 8 exercises.
Remember, however, you should seek the advice of a physiotherapist (or your doctor) if you have low back pain.
Never use the information and exercises found on YouTube or the internet as a treatment plan until you’ve consulted, in person, with a healthcare professional.
Deal? Deal!
Tools: a mat, pillow and stretch tie (a bathrobe tie, or old necktie work)
Standing low back extensions x10
Prone low back extension
Single arm press up x10
Press ups x10
Sciatic nerve glides x10
Figure 4
Piriformis with spinal twist
3 way hamstring stretch
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