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?
Essential Daily Back Exercises
Back & core mobility & strengthening exercises
Click here to read more about causes and treatments for lower back pain
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
Knee Rocks
Stretching & mobility exercise to reduce tension in back muscles
Cobra
Improve range of motion & mobility in your mid & lower back
Child’s Pose
Simple stretching exercise to reduce pain in mid & lower back
Cat-Camel
Correct exercise for stretching mid & lower back muscles
Piriformis Stretching
Improve hip and lower back muscle stretching & mobility
Low Back Crossover Stretch
Simple stretching exercise to reduce pain in mid & lower back
Knee to Chest
Correct exercise for stretching mid & lower back muscles
Frog Bridge
Improve hip and lower back muscle mobility
Dynamic Hip Stretching
Stretching & mobility exercise to reduce lower back pain
Dynamic Low Back Stretching
Stretching & mobility exercise to reduce tension in back muscles
Dynamic Quadriceps Stretching
Improve range of motion & mobility in your mid & lower back
Dynamic Gluteal Stretching
Simple stretching exercise to reduce pain in mid & lower back
Dynamic Hamstring Stretching
Correct exercise for stretching mid & lower back muscles
Lying 90/90
Improve hip and lower back muscle mobility & Strength
LOWER BACK STRENGTHENING EXERCISES
Bridges
Strengthening exercise for degenerative disc disease
Bird-Dogs
Strengthening exercise for lower back, core and relieving Sciatica
Dead Bugs
Improve core and lower back muscle strength by this exercise
Prone Back Extension
Good exercise for Sacroilliac joint & reducing tension on Sciatic nerve
Prone Press Ups
Advanced exercise for Sacroilliac joint Pain & Sciatica
Bear Stance
Strengthening exercise for mid & lower back
Hip Thrust
Strengthening for hip & Sacroilliac joint pain
Single Keg Bridge
Exercise for lower back and Gluteal muscles
Lying Knee Drops
Controlled movements strengthens lower back and hip muscles
Bridge on Rocking Platform
Advanced Back & Hip Strengthening
Supine Active Hamstring Stretch
Exercise for Back & Hip muscles
Reverse Hyper
Controlled movements strengthens lower back & Gluteal muscles
Frog Bridge
Functional exercise for mid/low back and core
Hip Abduction
Hip muscle activation & Strengthening
Bridge with Hip Adduction
Controlled movement with inner thigh muscle activation
Partial Crunch
Resistance band exercise for hip, buttocks and lower back
RB-Standing Hip Abduction
Resistance band exercise for hip, buttocks and lower back
Clamshells
Resistance band exercise for hip
Supermans
Resistance band exercise for hip, buttocks and lower back
High Plank
Resistance band exercise for hip, buttocks and lower back
Single Leg Step Up
Functional Exercise for Back & Hip & Knee muscles
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.
