Relieve Low Back Pain with 4 Simple Core Exercise Progressions
Sponsored Content: This video contains paid product placement. Thank you to Zyllion for sponsoring this video and providing Doctor Jo with a free Shiatsu Seat Massager Cushion Pad to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.
Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.
When we talk about core exercises, people usually think about the abdominal muscles in the front, but our core muscles are not only in the front,, but also in the side and back.
Starting with a pelvic tilt is the foundation to progress to a dead bug exercise. These might look simple, but when done correctly, they can be very challenging.
Next bridging to a single leg bridge is a great progression to work your glutes and hamstrings. Then, a clamshell to clamshell with feet lifted progression will work the muscles on the side of your body.
Finally, a quadruped leg extension to a bird dog is a great way to work all the muscles because you have to stabilize your body with the movements.
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are great for general back pain relief.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
