Exercises for Low Back Pain

Low back pain is a common disorder involving the muscles, nerves, and the bones of the back. With proper exercise and stretching you can strengthen the lower back and help prevent future injury or discomfort. The following videos are a great starting point for getting your low back healthy.

NOTE: The following exercises should be properly prescribed and monitored by your healthcare provider. These in no way should replace the regular care you receive from your healthcare team.

Did you know that 85% of Americans will experience low back pain at some point in their life? That’s crazy! The key is to create muscle endurance so your back can sustain repetitive motion. These top three exercises: Curl Up, Side Plank and Bird Dog will do just that! For best results, do them DAILY!

The second greatest concern we see is hip pain. Whether it is active athletes over training or individuals who sit a lot and are not as active. We are featuring three exercises that can strengthen the muscles in your hips to help prevent and/or alleviate pain. Try these for one week and see how you feel … and then share with us your results!

Many who suffer from low back pain fear doing squats. The squat helps utilize the muscles that will help protect the low back (i.e. the hamstrings, glutes, hips, and the core muscles). It is incredibly important to perform a proper squat to train the right muscles and to prevent further injury. The chair squat is a beginner version of this movement and should be performed pain free.

This video teaches you how to properly perform the clam shell exercise. This exercise is a basic exercise to activate the gluteus medius muscle. This muscle is important in both low back and hip stability. Give it a shot!

This movement is foundational for learning how to squat properly. The broom stick will help prevent your low back from rounding which could potentially lead to injury. Practice this exercise until it becomes second-nature.

Many people experience back pain and think they have injured their back. A lot of times the cause of back pain is coming from somewhere else other than the source of pain. Dr. Jordan  demonstrates how to keep your hip flexor stretched to decrease the stress placed on your low back.

This video demonstrates a proper way of performing a “sit up” exercise that is health for your low back. Traditional sit ups place a large amount of stress on the low back from the hip flexor. Give this exercise a shot instead.

Do you suffer from low back pain? This is a great movement exercise to get gentle movement in the spine without compromising the low back. Begin with 10 in the morning and make sure they are done without pain.

Do you suffer from headaches? Neck pain? Back pain? All of the above? Dr. Jordan discusses one possible link between the three of them. Try this one exercise that may help with all three problems.

Many often forget about the hips that act as a low back “protector”. The single-leg squat is great to challenge the outside hip muscles to will ultimately provide for a more stable low back.

This glute bridge exercise is great to activate the muscles of the hip that will help stabilize the low back. This is part of the “big three” exercises that serve as crucial exercises to increase endurance and stability.