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Back Exercise Video Library

Back & core mobility & strengthening exercises are an essential part of any exercise program to maintain proper spine health and prevent injuries and pain. Back pain is common after an accidents and injuries. Repetitive strains and chronic conditions such as arthritis also cause back pain.  Back pain is the main cause of disability & lost time work. Our patients commonly ask us questions such as:
  • Should I work out if my lower back hurts?
  • What exercises can I do to relieve lower back pain?
  • What is the 30 second stretch that relieves back pain? 
  • How do you stretch your lower back?

5 Essential Daily Back Exercises

BACK EXERCISE VIDEOS

We have created a library of exercises that includes mobility, stretching, strengthening and functional exercises. These exercises are only a fraction of a comprehensive back exercise program and are meant as a reference for our patients to complement their in-clinic sessions.
Follow your therapist, chiropractor or kinesiologist’s instructions. Enlarge each video to read instructions. If you experience unusual discomfort, stop the exercise and contact your therapist.

LOWER BACK STRETCHING & MOBILITY EXERCISES

Knee to Chest

Stretching & mobility exercise to reduce lower back pain

Child's Pose

Simple stretching exercise to reduce pain in mid & lower back

Knee Rocks

Stretching & mobility exercise to reduce tension in back muscles

Cat-Camel

Correct exercise for stretching mid & lower back muscles

Cobra

Improve range of motion & mobility in your mid & lower back

Piriformis Stretching

Improve hip and lower back muscle mobility

LOWER BACK STRENGTHENING EXERCISES

Bridges

Strengthening exercise for degenerative disc disease

Walking Core Activation

Strengthening exercise for degenerative disc disease

Prone Back Extension

Good exercise for Sacroilliac joint & reducing tension on Sciatic nerve

RB-Bridges

Resistance band exercise for Sciatica & Sacroilliac joint pain

RB-Pallof Press

Resistance band functional exercise for mid/low back and core

RB-Lateral Band Walk

Resistance band exercise for hip, buttocks and lower back

Bird-Dogs

Strengthening exercise for lower back, core and relieving Sciatica

Seated Leg Lifts

Strengthening exercise for lower back, core and relieving Sciatica

Prone Press Ups

Advanced exercise for Sacroilliac joint Pain & Sciatica

RB-Deadbugs

Resistance band exercise for lower back and core muscles

RB-Clamshells

Resistance band exercise for hip and lower back

RB-Standing Hip Abduction

Resistance band exercise for hip, buttocks and lower back

Dead Bugs

Improve core and lower back muscle strength by this exercise

Bear Stance

Strengthening exercise for mid & lower back

Seated I's T's Y's

Strengthening exercise for mid & lower back

Lying Knee Drops

Controlled movements strengthens lower back and hip muscles

RB-Hip Hinges

Resistance band functional exercise for lower back and hip

RB-Supine Leg Press

Resistance band exercise for hip, buttocks and lower back

DISCLAIMER

All exercise videos shared on our website are intended as a reference for our patients. Please follow the instructions given by your therapist/practitioner. As with all exercise programs, when using these videos, use common sense.

By performing the exercises featured in these videos without consulting our clinical team, you are performing them at your own risk. 

 PHYSIOMOBILITY HEALTH GROUP WILL NOT BE RESPONSIBLE OR LIABLE FOR ANY INJURY, AGGRAVATION OF YOUR SYMPTOMS OR HARM YOU MAY SUSTAIN AS A RESULT OF PERFORMING THESE EXERCISES WITHOUT PROPER ASSESSMENT AND INSTRUCTIONS. CONSULT YOUR TRUSTED HEALTH PRACTITIONER PRIOR TO STARTING ANY EXERCISE PROGRAM IF YOU HAVE ANY HEALTH CONDITION. 

UPDATE

AS ESSENTIAL HEALTHCARE PROVIDERS, WE REMAIN OPEN FOR IN-CLINIC TREATMENTS DURING THE PROVINCE WIDE LOCKDOWN & STATE OF EMERGENCY

Physiomobility is open

Read our COVID-19 Health & Safety Standards and Procedures