10-Minute Core Workout For Lower Back Pain Relief [NO MORE BACK PAIN!]

Strengthen your core and eliminate lower back pain in just 10 minutes a day! This simple, effective core workout routine will strengthen key muscles in your core to stabilize your back and decrease pain. Increase core strength in your abs, obliques, back, and hips to eliminate pain and feel better fast!

======================================
======================================

WHY DOES YOUR LOWER BACK HURT?
One of the main causes of lower back pain is weakness in your core.

Your lumbar vertebrae (your lower back bones) should be a very stable column when it is supported correctly by your core muscles.

When these muscles are weak the column becomes lax and unstable which often results in lower back pain.

WHY IS CORE STRENGTH IMPORTANT?
If you can strengthen the right core muscles with the right exercises, it will improve the stability in your lower back. This will allow you to perform more activities (like sitting, standing, walking and moving) without pain.

Basically having adequate core strength can alleviate (and even eliminate) lower back pain! That’s exactly what I want to share with you in this video!

BEST CORE EXERCISES FOR LOWER BACK PAIN
As a physical therapist, these are the exercises I regularly give to patients to strengthen their core and hips, improve stability in their lower back, and eliminate pain.

It only takes 10 minutes to perform and trains every major muscle that influences the lower back. This is a complete core strengthening routine and I hope you get some great benefit from performing it regularly.

10-MINUTE CORE WORKOUT ROUTINE FOR LOWER BACK PAIN

0:00 Intro
0:24 10-Minute Workout Routine
10:37 Don't Miss This!

Single Leg Bridge (Left)
Single Leg Bridge (Right)
Side Plank Hip Lift (Left)
Side Plank Hip Lift (Right)
Bird Dog
Plank
Upper Circle Crunch
Reverse Crunch
Table Top Toe Tap
Swimmer
Don't Miss This

💬 Did you try the back pain routine in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on YouTube so thanks so much for doing that!

✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.

======================================
⭐️ OTHER GREAT VIDEOS YOU MIGHT FIND HELPFUL:
======================================

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[kaylienicole]

I am 28 with degenerative disc disease, arthritis in my back, a herniated disc, and a pinched sciatic nerve. I was bedridden and in the ER five days ago, and now I’m up moving and doing mostly normal activities. The only reason I’m up is because I’ve been doing these stretches and exercises multiple times a day. This video has been a lifesaver.

[nickbenge]

I almost died of lower back pain last week. These exercises are helping me tremendously. I’m truly amazed how something so simple can help crippling pain.

[richgraham]

I have avoided core exercises for years, primarily because they would hurt my lower back. However I've been doing this one for a few weeks now and no lower back pain and I feel that my core is getting stronger. Great job, thank you for putting this together

[katieho]

I had a terrible back pain since yesterday that i had trouble to walk and i took some pain relief. My husband encouraged me to do some core exercise and i found this video. I followed the video with fear of pain, but after the routine, pain has gone without knowing, so i watch this video again (without following the routine) Amazing! I will do this every day from now on :) thank you Dr Jared!

[mandrillsass]

I've been doing these for a few weeks, total life changing

[allisonmann]

Finally getting in a good habit with this, amazing for while I'm fasting trying to reset my body and get out of the obese category. I've had back pain since i was 15 but it didn't get to where it made it hard to move until the last year (31).

[westonsignaturehomes-villa]

2 weeks in and its amazing how much more stable my chronic lower back feels. Core muscles I haven't used in years are now back stabalizing. This routine is 100% responsible for my lower back feeling better. Thanks Doc!

[dilbert]

I've had sciatic pain in my lower back and leg for the past 2 years. I was told to do some core workouts and came across your videos. Thank you for helping me change my life! I've been doing them for the past 3-4 months. Not only is the pain pretty much non existent, it's pushed me to start exercising more in general and i feel like a new human. Thanks again Dr Jared <3

[itzmenene]

I've been doing this exercise 2x a day for a week now and i feel so great! Not using lumbar support anymore.. THANK YOU SO MUCH❤

[joerodgers]

I watch this video a few times a week, thank you

[kristenbennett]

This has been so amazing during recovery after having 3 spine surgeries and constant awful back pain it's been over a year and had tried everything with no relief at all, I feel like I'm getting somewhere now, zero discomfort while I do these, I've been doing them every day and feeling better so far! 🤞🏻 Thank you so much for this

[danielatodorova]

I can't thank you enough for that video! I had a chronic lower back pain for maybe an year, have done a lot of yoga, stretching, ec.t without realizing that my core needs to be stronger. I did these exercises only once and the next day the pain was gone! I continue doing them and this is the best I've ever felt with my lower back since giving birth! Thank you!❤🙏

[Nick-mwrd]

Absolutely love this routine. Not just for back pain, which I have had sporadically in the past and have not since doing this routine, but doing this regularly has really strengthened my core and the results are noticeable. Great stuff!

[keychange]

1. Single leg bridges
2. Side plank lift
3. Bird dog
4. Plank
5. Upper circle crunch
6. Reverse crunch
7. Alternating table top toe tap
8. Swimmers

[SianaDimitrova-iv]

I rarely comment but I wanted to thank you for this video and share my experience from performing the exercises consistently for over a week. I injured myself back a few months ago while I was performing sing, e leg RDLs and this back pain just kept getting worse because most of my day was spent at work sat on a chair. Now that I have been doing these exercises almost every morning, I can already feel a major difference and I feel my core engaged in daily tasks more often than before. Thank you! I can’t believe that such a short routine can make such an impact!

[tropicalqtpie]

Hi, Army vet with service-connected sciatica, herniated discs & severe arthritis thru entire lumbar...it has been SO frustrating trying to find intensive core exercises I can do, as I have to modify a lot of typical core workouts that r the higher intensity I need, without causing lumbar flareups...I did 8 full rounds of core-strengthening PT 2015-2019, of which a lot has atrophied due to my design school demands with lots of sitting, minimal time to do my kickboxing (missing workouts for months adds up 😒🥺)
*Will give some of these a try, thx so much for the video ☺️✨️

[jamiearnold]

Dr Jared, physio student and martial artist here.

Could you please do a video on safe stretches for the hips and posterior chain? Specifically covering ones that should be avoided or replaced?

Thank you.

[AustinFitYT]

These stretches are awesome. I injured my lower back when i was deadlifting, and these stretches makes it feel better!

[skygrey]

I did these workouts yesterday after work and I didn't really feel much. Woke up this morning to feeling sore which means it worked!

[marisatan]

I'm having some lower back pain and have been hunting online for a few days for some good back-strengthening exercises. Out of the 50 or so that I've watched, this is my hands-down favourite! You present it so well and it felt like I was in an exercise class. I just got down on the floor straight away and did the exercises along with you and already feel more relaxed and comfortable in my body. Thank you so much!