Relieve Lower Back Pain With Simple Core Exercises

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.

Related Back Pain Videos:

Back Pain Relief Exercises & Stretches:

10 Best Lower Back Stretches for Low Back Pain Relief

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

Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Ask Doctor Jo and get cool perks by becoming a YouTube Member:

More ways to support Ask Doctor Jo:

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

Relieve Low Back Pain with 4 Simple Core Exercise Progressions :

00:00 – Core Exercises to Relieve Low Back Pain
00:51 – Pelvic Tilt
02:02 – Dead Bug
02:55 – Bridging
03:45 – Single Leg Bridge
04:40 – Clamshell
06:21 – Clamshell with Feet Lifted
07:07 – Quadruped Leg Extension
07:52 – Bird Dog

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement and Amazon Affiliate links. Thank you to Zyllion for sponsoring this video and providing Doctor Jo with a free ZMA-33 Shiatsu Seat Massager Cushion Pad to use. As an Amazon Associate, Ask Doctor Jo earns a commission from qualifying purchases.

[AskDoctorJo]

Buy a worksheet with these Low Back Pain Core Exercises:
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[teal]

You’re channel is growing so well!! You deserve it all Doc👌🏽 KeepPushinG!!

[queenTikhak]

Today I found this vedio 😢it's really work I'm so happy 😅😅😅 I feel relaxed now

[goodnesscollins]

Dr. Jo. Thank you so much for this excercise. I'm I was diagnosed of lumber spondylosis. Please, I need more exercise the will help cure my pains. Thanks

[RickyRick]

I’ve been doing this since 2014, I have a Herniated Disc Failed Back Syndrome After My L5S1 Surgery . 8 Years Still In Pain . Thanks For The Inspiration To Get Back To My Physical Therapy Routines.

[bhupinderjitparmar]

Thanks Dr. Jo for these awesome exercises. I have been having low back pain for years now. I have to use back brace while doing household chores or while travelling.I think it has made my core weak. Really enjoyed doing these exercises. Stay blessed❤️

[EppingForest]

Excellent tutorial, I remember doing these core exercises in “back rehabilitation” in hospital b4 YouTube days

[Saadkhan-ihco]

at the the time when I needed this again great work dr jo

[michelenichele]

Holy moly Doctor Jo, that first one was a thoughey! 😄 Love ya!🤸🏼👏🏻🤗

[CadetRedShirt]

I honestly had no idea that your core muscles could fix lower back pain. I will be doing these from now on! Thank you :D

[YolandaTsangPTYOANDVAGINIA]

Hi Dr. JO! I love all these exercises! Simple core exercises so true! Love Sahrman, clam shells! Love it! Thank again and have a great wekeend! SEE YOU SOON! YO AND VAGINIA 🌸

[nagalakshmisripada]

Excellent gudence very easy and useful us thank u soomuch

[dianemurphy]

Thank you Dr Jo! very helpful exercises you are the best & love your doggies!! :)))

[jamierayhk]

Hi Dr. Jo, i have back pain in both mid and lower back region, sometimes I can’t rotate or breath, any movement would cause pain, as I lay down my back would get spasm…. As it progresses I am not to curl my back and pick up a dropped pen. Hope you can help me

[saheb]

Doctor can make video for mucoid degeneration of anterior cruciate ligament problem right knee. Relax exercise?

[shecastanar]

Hello new subscribers from Philippines

[lindamorristx]

Would it be preferable to do this on a yoga mat on the floor? I know a lot of people can’t get on the floor and the bed is a great option.

[ron]

I had back surgery in December and I am getting a lot of pain worst than what it was before the surgery. Is there any stretches that will help relieve some of the pain? I can’t even work out with our being in pain.

[katy]

I'm very interested with maintenance exercises with my current physio but I wonder if it is a normal practice to continue seeing physio after sciatica has been treated, just for maintenance? Or is it unnecessary since most people experience low back pain so self managing it at home is more ideal?

[silentsabbath]

hi Dr. Jo and thanks! I am hoping this will help strengthen my back so I can get better sleep and walk more without pain. I was wondering about the bird dog exercise - my wrists/forearms are very sore when on my hands and knees. Is there a modification for that?