NO MORE BACK PAIN! 5 Of The Best Core Exercises For Lower Back Pain

5 simple, yet highly effective exercises, to strengthen your core, stabilize your spine, and eliminate your lower back pain. Increasing your core strength is a great way to decrease your low back pain - let me show you the best exercises to do just that in this video.

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Pain in the lower back is the most-common condition that I treat in my physical therapy clinic. In fact, it’s estimated that up to 80% of us will experience at least one “major” episode of lower back pain in our lives.

Believe it or not, weakness in our core muscles is actually the most common cause of lower back pain. If the muscles that move and stabilize your spine are not strong enough to support it, the result is often pain.

Now when I start to talk about “core muscles”, everyone immediately thinks of their stomach or “six pack” muscles. While this is certainly true and the stomach muscles are an important piece of the puzzle… they don’t make up the “whole puzzle”.

Our “core” consists of our abs in the front, obliques on the sides, lower back muscles in the rear, and the hip musculature below. Many people don’t consider the hips part of the core - but their role in strength and stability for the lower back (and subsequently whether or not pain is there) is crucial.

Just like in construction you would want to build four strong walls to build a strong house, so too do we want to focus on all the sides of our trunk in order to increase core strength. That means your “core” exercise routine should consist of exercises for your abs, your obliques, and your lower back muscles as well (bonus if we can work the hips into it, also).

My purpose in creating this video was to provide you with some simple exercises you can do at home with zero equipment required to help increase your core strength and subsequently decrease your low back pain. These are my favorite core exercises for low back pain and this is a similar home program I give to my physical therapy patients on a daily basis.

Please note - while these exercises are great at increasing core strength and decreasing pain, they may not be indicated for your specific, unique condition. Please go get your back looked at by a local, trained medical professional prior to starting this or any exercise program.

The exercises presented in this video are as follows:

BRIDGES (1:50): Great exercise for the lower back, glute, and hamstring muscles. Squeeze your glutes and use your hips/lower back to push your pelvis up to the ceiling.

PELVIC TILT WITH MARCH (2:54): My favorite exercise to activate the deepest layer of your core muscles. Rock your hips backwards and use your stomach muscles to “pull your bellybutton in to your spine”.

SIDE PLANK (4:23): Great exercise to increase spine stability through the lateral stabilizers and lateral hip muscles.

FRONT PLANK (5:50): Probably my favorite exercise for the anterior (front) core muscles. While in the plank position be sure to keep your hips down and your stomach tight. This ensures proper alignment and core muscle activation.

BIRD DOGS (7:25): A great exercise for stability and strength through dynamic motions. Your spine has to stabilize while your arms and legs do the work.

There you have them! 5 of my favorite core exercises you can do right at home to improve strength and stability in your lower back and hopefully decrease your lower back pain.

As always if you found this video useful be sure to LIKE it with the THUMBS UP button above.

If you haven’t done so already be sure to subscribe to Tone and Tighten here on YouTube so you never miss a new video from me!

[vincentdobbins]

Thank you Jared! Just what I need to work on. Thank you for the great content and video demonstrations. God Bless!

[kathleenreyes]

Thank you!! Perfect timing for this & will give it a try and let you know!!

[crunchyhobgoblin]

I just typed core exercises and you posted. I am taking it as a sign to do this from now. Thank you so much.

[nosakhareobakpoler]

I can't wait to try these. Thank you

[justme]

Repetition is definitely the name of the game!!! I love how you can teach us different versions of similar exercises to keep things fun and entertaining Jared! Sometimes I'm like, "ok new chore exercise can I try now?" And then, I go back to any of your videos and I always find something new to add to the collection. Watched, liked, and suscription on point so ready for the next one! 🤩🤩🤩🤩Best wishes and heartfelt gratitude as always for you and your lovely family! Hasta luego, amigo!! 🤗🤗🤗

[bybbah]

As always thank you .i almost stop my physical therapy, but with you i m continuing and as doing yours at home.These videos tremendously help me, im not athletic but slow im doing them.the core videos help me address better my pelvis issues/ weak core which results into many other things specially a knee which is not fully extending or do inward rotation but folds i do squats but i learn a lot doing low squat, it is forbiden, i hope one day it is alright i can regain the use of my left knee. Im 48.with fibroid, herniated and tilted pelvis.Anyway your effort of freely sharing are truly beneficial. Keep up I we need you.

[c.r.hackett]

Very thankful for your helpful information..

[krishardie]

I like the stretches and exercises you have shared with us and think they might just be what i need. Thank you for your videos. I'm 66. I've had lower back and hip trouble over the years, nothing bad enough to require surgery. I doubt I would allow it anyway. I believe I can fix the problem with the right routines. I have been working out with dumbbells and walking 3 miles over 5 days of the week for a couple years now. Should I stretch and strengthen my core on alternating days(mornings) through the week to alleviate my tight and weak back and hips?

[juliagoodey]

I've been doing your low back and hip flexor exercises for a week and I'm feeling better already. Thank you so much for sharing your amazing knowledge in such a clear and understandable way.

[faridabrouwer]

thank you J for this and for anything you can share on how to keep strong abs, and body despite bulging disks pain. your work along sessions are great 👍🏻 😊 . With gratitude for what you do.

[henniealbertse]

Thanks so much for your videos! What software do you use for creating such videos?

[ann-mariemcelhinney]

So glad I found your YouTube. Thank you, thank you 😘

[fayemccaig]

Have just found your videos. Will defiantly try them. Very impressed that you take the time to reply to comments. Never seen that before.

[audreyhansen]

Awesome exercises, being a massage therapist I gave lots of clients with lower back pain and I do teach them exercises to relieve their pains.

[carlatoppins]

Awesomeness! Always the best breakdown and cuing in lay terms for us BP sufferers. 👍:)

[ghcmghh]

I was amazed by the SI pain relief I experienced from doing these exercises. Thanks Dr. Beckstrand.

[jayamala]

Thank you so much for the excellent presentation and guidance 👍👍I have severe back ache due to some spasms.. hope this helps

[chloefaure]

Thank you! This video is super helpful. I have EDS-III and other health issues that have taken me out of commission for working out for a few years and I'm just now diving back in. I'm starting with building up my core because I have such an extreme core deficit that any other exercise causes extreme back pain. This video answered a lot of questions for me and I started today integrating all of these into my daily core workout.

[hannahcrumley]

Thank you for posting this! I had chronic bursitis in both hips & terrible IT band pain for over a year (began as a running injury and left me almost unable to do anything) after a lot of physic therapy the bursitis is gone but my core has gotten in such bad shape
that my lower back feels so weak and painful. I have been looking for good core exercises that don’t require special equipment.

[danielleh]

Thank u so much I found immediate relief subscribing now