6 Exercises To Relieve Back Pain In 9 Minutes - FOLLOW ALONG

Follow along with 6 of the most effective exercises to relieve your lower back pain! Nine-minute routine led by a physical therapist to help your back feel better fast! Includes the best back stretches and core strengthening exercises to help alleviate your pain now and keep it away later. Keep reading for more!

Lower back pain is the most common complaint that I treat as a physical therapist. In fact it is estimated that 80% of us will experience some significant bout of lower back pain in our life.

Luckily, the right stretches and exercises can significantly help to reduce lower back pain and quickly get you back to normal function.

In this video, I’ve put together six of the most effective stretches and exercises designed to help relieve your lower back pain symptoms.

These are the same exercises that I give to my patients in my clinic every single day as “homework” to do between therapy sessions. I know they are incredibly effective and can help reduce back pain considerably when performed regularly.

The key to effectively treating lower back pain with conservative exercise is to stretch out the structures that are tight and strengthen the structures that are weak.

In the lower back, this is best accomplished by stretching the hips and lower back and strengthening the core stabilizer muscles. And that is precisely what you get with this video!

6 highly effective exercises in a 9-minute routine led by a physical therapist to help you feel better. Grab your mat, and let’s go to work!

0:00 Introduction
0:35 Lumbar Rotation Stretches
2:45 Piriformis Stretch
4:45 Hamstring Stretch
6:55 Posterior Pelvic Tilt
8:25 Bridges
9:25 Bird Dogs

I hope this helps you to get some relief from your pain! Of course I would love if you LIKED the video, SUBSCRIBED to my channel, and WATCH more great videos to help you back to feel better.

Here are some other great video you may benefit from…

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.

[toneandtighten]

Did you try it and follow along with the video? What did you think? Comment your experience below, tell me what else I can help you with in the weeks ahead, and thanks so much for watching! 🙌🏼🙌🏼

[hideandseekwithouthide]

I have autoimmune disorders and chronic pain. I found you looking for pain solutions. After two days, I didn't feel any better. After a week, the same. A month later and I wondered if I would ever feel pain-free again. But my rheumatologist encouraged me to keep going. Consistency over time was the key, he assured me. "Give it 6 months." At just over 2 months of doing this video every day, I felt a change. My muscles were engaging! About 2 weeks later, my lower back pain was finally gone and I was able to move on to upper back pain, shoulders, knees, hips, and core. It's been four months now, and I have less pain, more mobility, and more energy. Thank you for these videos! The movements are so small and take so little time; it helps me get past all my reasons for why I can't. I hope this comment can be encouraging to others who don't see immediate results.

[jabah]

I really must comment here. Having had chronic lower back pain for 30 years, herniated discs, two total hip replacements 7 years ago, a new knee 2 years ago and now diagnosed with greater trocanter syndrome both sides, I can honestly say after these exercises I stood up straight, had no pain and walked head held high. I will most definitely be doing these twice daily and show my physio also. Thank you a million.

[solameefah]

You saved me! Thanks! From terrible pain to moderate pain to NO pain over a period of several days. Thank you!

[JayBirdNJ.]

As a younger man who lives with lower back pain, I find your videos really relieve my pain help me live by a more mobile life. I can't thank you enough for taking the time to make videos that help make daily life more manageable, less painful and restrictive. I like that you actually do the exercises with us, It's like being in a class. Thank you again, you have made a difference in my life and I appreciate your help.

[lilacoo]

👍A wonderful video and I know I can do this on daily basis. Understanding the back pain I know many out there suffering with it could appreciate your time into this especially with that great kind personality. Thank you & God bless you! 🙏🏽

[susannageorge]

All your videos are so helpful. I'm doing all these exercises that you suggested since last few months and all my aches and pains have gone. Falling short of words to express how grateful I am. God bless you abundantly for all your efforts in sharing these helpful videos. 💖💖

[mangafq]

Thank you for going through the exercises with us and the timings. That was a huge help.

[Addikt]

I have been in terrible pain since I had Covid, last December. Regarding my back, I have the worse of two worlds: on the one hand, my formal job is sitting at home in front of the computer sometimes for 10 hours in a row. Then, my hobby, which I take pretty seriously, as a photographer, makes me carry around backpacks often with 10kg or more, occasionally. Last week I started doing these exercises and I have improved A LOT. There are moments in which I can't even walk without pain. Love the fact that you really do all the exercises, so that we don't have to pause the video. Also, you seem like a pretty nice person, so a great experience overall. Thank you!

[eddy]

This is my go to exercise whenever my back hurts. In 2 days I’m usually back to normal. It wouldn’t hurt to do it anytime because it’s a good stretch. Thanks for helping us regain mobility. You’re amazing!

[gl]

Thank you!, I have had mini lower back spasms for the last two weeks, finally got the spasms to stop yesterday by icing my lower back, but still had pain and tightness this morning. Followed along with you through your stretches and then got up without any discomfort! Will be repeating several times a day as you recommended. Again, really appreciate you taking the time to make the video.

[codyg]

Another fantastic video! You're saving me HUNDREDS if not thousands of dollars. I'm 26yo and stretching has never been my strong suit. Recently started lifting again and you've fixed my knee pain and now back pain! I almost look forward to the next muscular/skeletal issue just to see what you've got for me! Thanks for all of the content!

[adamtaber]

That felt amazing, been dealing with this lower back pain for almost two weeks and that was the most relief I've felt

[jeannybenavides]

Thank you sharing this routine; I’ve been doing it twice a day and I have noticed the difference. On that note, I was wondering if you could share the timer you are using, app or gadget name? Will be much appreciated 🙏🏼

[tonyafordham]

At 59, I have had chronic and debilitating back pain since I was about 18. Short story, running through the exercises with this video, has brought immediate relief! This has been added to my chiropractic and therapeutic massage care, and I am very grateful!!!

[carolmoses]

Thank you for not just sharing the exercises but also doing them along with us. It definitely helped. The exercises have helped; I’ll continue doing them over the next few weeks to see how much progress I can make. Thanks again 😊

[RogerHolden]

Great to be able to follow along. When I try by myself and either forget the exercises, or get bored. I've tried several times to solve lower back pain so am going to give this a go for a week or so.

[fatherbree]

I can’t believe how helpful this was. I’ve had lower back pain off and on since giving birth and I believe doing this daily will truly help. Thank you😊

[dgarner]

I have had lower back pain non-stop lately which lead me to this video. Today is day #2 and I already feel see much better! I can feel the relief while I’m doing the stretches/exercises, it’s great - thank you!

[pakawonpui]

It's unbelievable these simple stretches can reduce my lower back pain right away! I'll add this in my routine every day. Thank you so much!