- 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
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
Low Back Crossover Stretch
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
Knee to Chest
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
Frog Bridge
Improve hip and lower back muscle mobility
Dynamic Hip
Stretching
Stretching & mobility exercise to reduce lower back pain
Dynamic Gluteal
Stretching
Simple stretching exercise to reduce pain in mid & lower back
Dynamic Low Back Stretching
Stretching & mobility exercise to reduce tension in back muscles
Dynamic Hamstring Stretching
Correct exercise for stretching mid & lower back muscles
Dynamic Quadriceps Stretching
Improve range of motion & mobility in your mid & lower back
5 Essential Hip
Exercises
Improve hip and lower back muscle mobility & Strength
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
Hip Thrust
Strengthening for hip & Sacroilliac joint pain
Modified Side Plank & Hip Drop
Strengthening for Core muscles
Bridge on Rocking Platform
Advanced Back & Hip Strengthening
RB-Pallof Press
Resistance band functional exercise for mid/low back and core
RB-Supine Leg Press
Resistance band exercise for hip, buttocks and lower back
Partial Crunch
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
Single Keg Bridge
Exercise for lower back and Gluteal muscles
Supine Active Hamstring Stretch
Exercise for Back & Hip muscles
Resisted Hip Abduction
Hip muscle activation & Strengthening
RB-Standing Hip Abduction
Resistance band exercise for hip, buttocks and lower back
RB-Lateral Band Walk
Resistance band exercise for hip, buttocks and lower back
Supermans
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
Reverse Hyper
Controlled movements strengthens lower back & Gluteal muscles
Bridge with Hip Adduction
Controlled movement with inner thigh muscle activation
RB-Clamshells
Resistance band exercise for hip
Single Leg Step Up
Functional Exercise for Back & Hip & Knee muscles
RB-Hip Hinges
Resistance band functional exercise for lower back and hip
Modified Supermans
Resistance band functional exercise for lower back and hip
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.
