7 Simple Core Exercises That PREVENT Low Back Pain

7 Simple Core Exercises That PREVENT Low Back Pain

Bob and Brad demonstrate core exercises that can prevent low back pain.

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[silverblooming]

The exercises:
3:41 1. Hook-line Rotation (Back flat on floor, knees together, hips rotate side to side)
4:47 2. Double Knees to Chest
5:42 3. Spinal Extension (Belly down, arms push the upper body up) - Not for everyone
7:45 4. Flat back Knees to Chest (Hands under belt area, lift legs without arching your back)
8:12 5. Bicycles (Back neutral on floor, cycle legs) - Needs more core strength
8:58 6. Superman (Belly down, can do single arm + leg for alternate version)
10:14 7. Quadruped (On hands and knees, lift one arm + 1 leg, neutral spine)

[EnligUlv]

Many years ago, I had an old guy cycling mentor (retired chiro doc) that I used to do long weekend rides with. He taught me a series of eight moves — all variations of these. At that time, I was attempting to comfortably reach the double century (200 miler) distance, but my body (neck, shoulders, back, core) would all fail me around the 120 mile mark. After about a month of doing this daily routine, my core strengthened considerably, and I got to the point where I was able to ride a 200 mile event every month, sometimes two per month always finishing strong and ache-free. Cycling does nothing for the core, so these “floor moves” really make up the difference between, finishing slow and weak vs fast and strong. I start every day with my “8 point routine”, and have never had a back ache.

[lanaofficiel]

I have the deepest empathy for anyone who is living with chronic lower back pain. This is a club that you NEVER want to join. I live with low back pain every single day of my life and there's been days when I have wished for death. My gratitude to everyone who wants to help people with back ailments. Thank you Bob and Brad.

[mehfil]

I did some of these stretches, and I can already feel a difference in my back pain. You guys are AWESOME. Thank you very much:)

[michaelquilty]

Your theme song rocks. Billboard Top 100.

[laughteriskey]

I've had back surgery. I herniated a disc 10yrs ago(L7 S1)
The only time I think about doing stretches is when I'm in pain.
I'm going to take a screen shot of Bob and Brad for the wallpaper on my phone to remind myself to do these stretches everyday.

[shivanayoga]

You both are just so great. Thank you!!!

[babettebrewer]

Just want to thank you for all you do. I am 58 and after suffering debilitating hip pain I tried some of the exercises and it is like a miracle I have mild pain and tremendous increase in my mobility You guys are my Angels.

[duygu]

Thank you from a German student with lower back pain due to intensive study !!!

[beereal]

You two guys have improved my life, I am very grateful !

[Superherokarthik]

Thank you Bob and Brad you both saved my back. I was diagnosed with cysticercosis at right spine and slip disc trust me I have gone through hell sleeping with that pain all day, these exercises helped me a lot, I did this continuously for two weeks & i got results. From my bottom of my heart to Bob and Brad Thank you so much.

[Maberteek]

🎵🎶 Bob and Brad
the two most famous
physical therapists
on the Internet 🎵🎶

[ItzamnaCuicatl]

i love your song!
Bob and Brad
the two most famous
physical therapists
on the Internet!!!

[JMaxima]

I’ve been doing the P90x abs workout for years and still would have low and mid back pain. I tried all of these exercises and they were all pretty easy for me except for the Superman. As soon as I had some difficulty with that I knew that the Superman was the missing stretch I needed and after doing it twice my back feels Strong Like Bull and I’m very Thankful on Turkey Day for that!

[ajaincv]

Many thanks for your expert advise. I really liked the way you both explained the exercises.

[ancientknowledge]

I'm 36 and I've had stenosis since my 20's, major in my neck, had multiple disks replaced years ago in the cervical spine. I haven't been in any accidents, doctors don't understand. I also have minor mid back and moderate to severe low back issues. I have ddd, stenosis, myleopathy, arthritis, and connective tissue disease. Now they are testing me for other stuff. PT saved me from my frozen shoulder, bursitis and TOS although I still have some pain and weakness. I've been doing entire body strengthening and PT. It is helpful. I work for hours each day, a lot of dedication.

[krissto]

You guys are great. I've been learning so much. I feel my back grinding with almost every motion but no pain. My low back, even my legs hurt when standing (especially when doing dishes). X-rays showed beginning/moderate stages of arthritis. Doctor said not to be too concerned and do back exercises, so your videos help a lot. My insurance won't pay for PT so I'm doing it myself. I have to exercise anyway. Bought some bands, some weights and also started biking almost every day. Thanks guys for sharing your knowledge! 👍

[ayoutubechannul]

You continue to read my mind!! The back is a bother for most of us at some point

[Mary.Mercedes]

Out did yourselves tonight Bob & Brad. ❤️THANK YOU for this incredibly helpful demo!

[iamragdollsally]

Can you make a postpartum exercise/stretching video. I just had a baby last week and as soon as the doctor says I'm ready I'm gonna workout.
Love your channel bob and brad
-Monique