10-Minute Core Workout For Lower Back Pain Relief [NO MORE BACK PAIN!]
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- Опубліковано 6 чер 2024
- Strengthen your core and eliminate lower back pain in just 10 minutes a day! This simple, effective core workout routine will strengthen key muscles in your core to stabilize your back and decrease pain. Increase core strength in your abs, obliques, back, and hips to eliminate pain and feel better fast!
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LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHY DOES YOUR LOWER BACK HURT?
One of the main causes of lower back pain is weakness in your core.
Your lumbar vertebrae (your lower back bones) should be a very stable column when it is supported correctly by your core muscles.
When these muscles are weak the column becomes lax and unstable which often results in lower back pain.
WHY IS CORE STRENGTH IMPORTANT?
If you can strengthen the right core muscles with the right exercises, it will improve the stability in your lower back. This will allow you to perform more activities (like sitting, standing, walking and moving) without pain.
Basically having adequate core strength can alleviate (and even eliminate) lower back pain! That’s exactly what I want to share with you in this video!
BEST CORE EXERCISES FOR LOWER BACK PAIN
As a physical therapist, these are the exercises I regularly give to patients to strengthen their core and hips, improve stability in their lower back, and eliminate pain.
It only takes 10 minutes to perform and trains every major muscle that influences the lower back. This is a complete core strengthening routine and I hope you get some great benefit from performing it regularly.
10-MINUTE CORE WORKOUT ROUTINE FOR LOWER BACK PAIN
0:00 Intro
0:24 10-Minute Workout Routine
10:37 Don't Miss This!
Single Leg Bridge (Left)
Single Leg Bridge (Right)
Side Plank Hip Lift (Left)
Side Plank Hip Lift (Right)
Bird Dog
Plank
Upper Circle Crunch
Reverse Crunch
Table Top Toe Tap
Swimmer
Don't Miss This
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⭐️ OTHER GREAT VIDEOS YOU MIGHT FIND HELPFUL:
➡️ STRETCHING ROUTINE FOR LOWER BACK AND HIPS: • 6 Minute Stretching Ro...
➡️ MY TOP THREE CORE EXERCISES: • The Only Core Exercise...
➡️ ELIMINATE BACK PAIN AT WORK: • STOP Neck, Back, & Hea...
➡️ HOW TO SLEEP WITH LOWER BACK PAIN: • How To Sleep With Low ...
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Here's a 5 Minute Core Workout To Do Everyday: • 5 Minute Core Workout ...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try this routine? What did you think? COMMENT your experience below and be sure to follow it up with my favorite stretching routine for your hips and lower back: ua-cam.com/video/nm-fxV-bwWg/v-deo.html Hope it helps you to improve and feel better 🙏🏼
I have avoided core exercises for years, primarily because they would hurt my lower back. However I've been doing this one for a few weeks now and no lower back pain and I feel that my core is getting stronger. Great job, thank you for putting this together
Thanks for sharing!
I almost died of lower back pain last week. These exercises are helping me tremendously. I’m truly amazed how something so simple can help crippling pain.
So glad these helped and thanks for sharing!
I had a terrible back pain since yesterday that i had trouble to walk and i took some pain relief. My husband encouraged me to do some core exercise and i found this video. I followed the video with fear of pain, but after the routine, pain has gone without knowing, so i watch this video again (without following the routine) Amazing! I will do this every day from now on :) thank you Dr Jared!
Thanks for sharing!!
Nice one madam ji
This workout is so good! Thank you for sharing this. Found this 3 months ago when I was waking up with lower back pain. I still do it, but swap in longer planks w/ variations.
Your videos are great and help a lot as there will be more people and doctors like you who want to help the world
I appreciate your comment and support!
I love this video!
Core workouts used to be boring for me (as in past it was just lots of crunches and 6pack workouts). Those whole core exercises are more fun and very effective. Thank for your video content... it's always great!
Oh you're so kind, @ludmilaruzickova742! I agree - those "core" workouts that only work your abs are incomplete and forgetting about other critical muscles. I hope this workout helps you and thanks so much for commenting! 🙏🏼
These stretches are awesome. I injured my lower back when i was deadlifting, and these stretches makes it feel better!
I am so glad these have been helpful and thank you for sharing!
Thanks for the exercise lesson. I surely will do these workouts.
You're very welcome, @phillipwarren6050! I hope they help you! Thanks so much for commenting. 🙏🏼
Thank you im going to try this
Cant wait to do this everyday after work love your channel soooooooooo much love your exercises sooooooooooo much
Thank you so much, @Ramyapad19! I hope these things help you and you start to feel better, and thanks for commenting!
How useful video!Thank you very much!
You're very welcome, @user-ow9jy8ss8u! I hope it helps you! Thanks for commenting.
This is definitely something that I need because I've been noticing that im getting some lower back pain. Thank you
You're so welcome! I hope you find it helpful.
I can't thank you enough for that video! I had a chronic lower back pain for maybe an year, have done a lot of yoga, stretching, ec.t without realizing that my core needs to be stronger. I did these exercises only once and the next day the pain was gone! I continue doing them and this is the best I've ever felt with my lower back since giving birth! Thank you!❤🙏
You're so welcome! Happy to help!
as a teenager experiencing lower back pain from sports, doing this in combination with the stretching video has worked wonders. I use this video daily. Thank you so much!
You are so welcome! Happy to help!
Just found this channel. Love it!
Welcome aboard!
Love your videos!!!
Thank you so much, @melissarobles8238! I hope these things help you, and thanks for commenting!
Thanks for the help!
No problem!
Thank you for your this video!
My pleasure!
Super great
Thank you, love and respect from India❤
Thanks for sharing this video, it helps my back pain slowly removed.
You're so welcome!
THANK YOU SO SO MUCH!!
You're welcome!
Excellent vidéo did it only yesterday am doing great !Thanks teacher
Excellent!
Thanks Dr. Jared, I believe this routine with some your others are helping to strengthen my back.
Any chance of a stand up routine that I could do when I’m not home and have no desire to lay on a public floor?
I'm having some lower back pain and have been hunting online for a few days for some good back-strengthening exercises. Out of the 50 or so that I've watched, this is my hands-down favourite! You present it so well and it felt like I was in an exercise class. I just got down on the floor straight away and did the exercises along with you and already feel more relaxed and comfortable in my body. Thank you so much!
You are so welcome!
Thank you so much!❤
You bet!
Dr Jared, physio student and martial artist here.
Could you please do a video on safe stretches for the hips and posterior chain? Specifically covering ones that should be avoided or replaced?
Thank you.
I second this!!!!!
Loved the stretch …. Thank you
You're so welcome!
These were great! Thank you! I really like & motivated me doing at the same time with you. God bless you!🌺
That's wonderful, @pijime6596! I hope you come back and do them consistently and that the routine helps you! Thanks for commenting. 🙏🏼
Thanks for that I started trying it but I can see it’s gonna help me 🙏
Best of luck!
Thanks a lot. I love your exercises. God bless!
You're so welcome!
Wow I feel great after this! Definitely going to implement this into a regular routine, I wasn’t stretching like this before and was always tense
So glad you are enjoying this routine!
So good! Ty 😊
No problem 😊
Thanks for sharing this… tried it and felt relieved… will keep at it at least 3 times a week
Wonderful news! Glad it was helpful.
Thank you!!!! These work!!! My pain is gone after three days of workouts and stretches
You're so welcome!
This is amazing! I lifted my 3 year old the wrong way and have the worst lower back pain. I was afraid to try this video and wanted to stick with only stretching but I know that strength is going to help me too. I tried this and it helped so much! None of the exercises were painful at all and my pain is definitely reduced! Going to pair this with the stretching video you recommended and just praying this pain goes away soon and I remember to lift my kiddo a safer way next time. Who knew at 33 years old I would have back issues lifting my child haha
Great to hear and thanks for sharing!
Super. Just right for me. I am preparing for a pelvic surgery so trying to get my core strong before!
I hope you find it helpful!
Thanks!
No problem!
U didn't say; but using/strengthening your glutes, removes harmful stress taken up by lower back muscles, which should be taken up by the glutes. This did wonders for my lower back pain removal. Got to save thus video!
Subbed 👍
100% agree, @ByDesign333! Thanks for pointing that out! (I actually have a whole video about that topic) I hope these things help you, and thanks for commenting!
This workout is great! I have an extra disc in my lower back which is herniated and it's been killing me the past few days. These exercises provided immediate relief! I wasn't able to do the full workout as I don't have a proper knee support yet (am on the heavier side), so I need to find a solution for that, but the rest is very doable. Will keep doing this the next weeks to see if the pain fully goes away 🤞
Keep it up!
Thank you for the video,
Can I do this with ACL injury ? What hip pain exercise I can do with ACL injury?
Hi Dr. Jared,
I wonder if you have set of exercises that I can follow for my sore right shoulder& right hip.
I’m 71 yrs old and very much prone to arthritis.
Looking forward hearing from you.
Thank you!
It was really helpful. Most of the pain was released right after the exercise. Thanks for great exercises
You're so welcome!
Love ur videos but I have a question. I have learned after 10 plus years of back pain and seeing so many different people to try to help; however never a physical therapist for some reason. I now realize it’s my muscles and core strength that are my issue. Love ur videos…thank you. I have a tight band on my hips that pinches and I feel it pulling into the sides of my spine. Are there specific exercises or stretches that you would recommend for me. I have had X-rays as well as an MRI. Thank you
thank you for going through these exercises expeditiously. You are succinct and do a great job of explaining. Also, I trust you since you are a doctor and let us know if the exercise could exacerbate our condition or not. Thank you.
You're so welcome!
I had two kids in less the two years so my core strength is non existent! Most exercise I don’t even feel in my core but my lower back. I’ll be doing this everyday and hopefully over time can begin adding others as my core strengthens.
Jared - I will be trying these today. I am 31. Played college football and wrestled my whole life. I teach and coach football and wrestling. I developed stenosis in my back in college (very mild now) and have a herniated disk (not really painful to be honest). However, when I go to workout my core, I literally shake so bad. I am hoping that it's because my core is so weak and not other underlying problems. I am going to give this video a shot.
I hope you find this helpful!!
Being a gamer going into my 30's, back pain has been a huge hurdle to get around. Following along with this video every day for a week has already been incredible for relief, thank you for making these!
Glad to help!
Sir please make a video on mcl tear and LCL tear
❤ been doing for 2 nights before bed and I feel so much better.Thankyou
Great to hear! You are welcome!
your videos are so helpful me! I had to go to PT or my right IT band Months later my left is bothering me Through your therapy I no longer need to go to PT Instant relief for tightness Thank you so much!!
You are so welcome! Happy to help!
Obrigado!
Thank you so much for your kindness and generosity!
Hello! I just tried these and I notice an instant difference in my back pain. (I fell from the stairs on my back an year back but I still have hardened tissue on my left lower back and it tenses my muscles and causes me back pain) I was wondering if I should do the stretches after or before these exercises?
This video is saving my life!! For 8 months I’ve been trying different stretches all which seem to just worsen my back pain from driving too much and having a desk job. I found this video 2 months ago and I do this almost every single day, and all of my back pain has been gone!!! I was developing sciatica or something, and I was worried. But now the pain is gone!! Thank you
This is amazing news and I appreciate you sharing!
@isaacrobledo2003 Hey, do you still do the desk job?? How are feeling now?
@@vishnuvardhangoud809I still have my desk job and still drive a lot. Keeping this workout consisten 4-6 times per week, I feel good
@@vishnuvardhangoud809 I still do, and my lower back and sciatica issue are still gone thanks to being consistent with this routine
Do you have any exercises for Pelvic floor
Hi, thank you for this, I have a severe back pain and I will try the excercise 😊
But is it ok if I have Osteo Arthritis as well on my knees?
Sir, I had already had two times slipped disc operation so can I do these exercises?
As ever, great advice.. epecially the keep it short to get more done. Are these good exercises for addressing male diastasis recti?
I would avoid these exercises if you have a diastasis recti. These workouts will be better! ua-cam.com/play/PLT4Yite3Tx5la-8ZatdyNVw5kmMgsuEyi.html
Had a couple of lumbagos in the last 2 years, doing this now consistently daily. Thank you!
You're so welcome!
Can you, and should you do this every day?? Or is it better to alternate with different workouts? (I'm currently with bad low back pain).
This was a kick ass 10 minutes😂 whew! My core is weakkkk. Thank u for adding this to my routine.
Way to go! Glad you enjoyed it.
Appreciate the content. Can we do this when you have back pain?
Yes, absolutey!
Is this exercise ok with a almost 2years herniated disc? Thank you
Hi. These have helped me a lot in the last two weeks, thank you! Just a question, stretches should be done before or after this workout?
After is usually better!
I was suffering with back for the last one week. I'm doing this exercise for the fourth day. Back pain is almost gone. Feeling better. Thank you.
Glad to hear you are feeling better!
my lower back and hips hurts when im doing the reverse crunches and table top toe tap, any alternative exercises that work the same muscles?
Only started yesterday but noticed instant relief. Been in agony since Jan. Do you have anything for hip mobility also?
This will be helpful!
Great video 💪🏼🙏🏼. What’s the name of the mat you’re using?
www.amazon.com/SPRI-Hanging-Exercise-Commercial-Reinforced/dp/B00CRU74OG?crid=2AHRHW0U20LEJ&keywords=spri%2Bexercise%2Bmat&qid=1637244194&sprefix=spri%2Bexer,aps,226&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzVUtETU1HRzNFQVJYJmVuY3J5cHRlZElkPUEwMjI1MTUyUFVLQ1BUWldZM0tYJmVuY3J5cHRlZEFkSWQ9QTEwNDgzMTAzN1RDR05MTEJLN0FXJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ&th=1&linkCode=sl1&tag=toneandtigh-20&linkId=5a8d3026d84cb17050af01ce9115dd62&language=en_US&ref_=as_li_ss_tl
Are these all safe for all back pathologies?
During thise exerecises i did not feel pain but one crack is it good?
I have been suffering from my back pain for 6 years now and we got MRI, ultrasound and whatnot and we got the following impressions :--
1. Straightening if the lumbar spine due to muscular spasm with endplate osteophytes along the anterosuperior corner of D12-L3 vertebral bodies.
2. Diffuse disc bulges at L4- L5 and L5-S1 disc levels abutting the ventral thecal sac at L4-L5 level without spinal canal stenosis or significant nerve compression.
3. Bones appear to be oesteopedic.
We were told that this condition can't be cured and that we might need to do operation in the future.
So i was hoping if you could suggest us alternatives.
Thank you for your help. Your videos are really helpful. Really grateful for your help and time.😊
This looks so intense, especially if you already have lower back pain
I just injured my lower back doing deadlifts bout 2 weeks ago I was getting better but injured it again doing barbell rows. I think is a little worst than the first time injuring it. I never train my core like I used to a long time ago but I think I’ll start doing these before weightlifting or maybe in the morning. Should I wait like 3 days before doing these to help me recover I just injured it last night.
I put a small cushion or towel under my abs for bird dog then it doesn’t let my back arch. This is a very good workout, Thanks!
You're so welcome! I am glad you are enjoying it!
💪
Hello sir i have dics buldge in l4 and l5 can i do these exercises
Is there some exercise some of us older people can do, we can't move like that? Especially getting on our old knees.
I'm 16 and I injured my back about 5 years ago and can't remember what a day looks like with out lower back pain but now I can go a full day without back pain thanks Dr Jared. (:
So in those 5 years you never happened to visit a doctor and this video basically fixed you?
@@lakshaykamboj6543where I live I went to a chiropractor after a wreck and he wasn’t even good at his job I’m 16 also so yes 😂
I've developed a large hernia ( at least 5cm) on my left from an operation site, side what exercises/ excersing can I do?
I used to jog and do light weights/ your mum tum vids.
1. Single leg bridges
2. Side plank lift
3. Bird dog
4. Plank
5. Upper circle crunch
6. Reverse crunch
7. Alternating table top toe tap
8. Swimmers
If I’m like playing video games for 4 or. 5 hours then I start to feel pain in my lower back , should I just do this workout or also go to a physiotherapy
I do a lot of trying to get my knee back to what it was.
I am a fast bowler in cricket and i have lower back pain can i do this?
I had lower backpain yesterday and still have it again and again every time I wake up in the morning
Dr I'm lazy girl i grab something heavy and my lower back hurts even i can't bow down and doctor told me dont grab something heavy and im usually non kinetic person and yesterday after 1 month my lower back get well but I wasnt move much to save my back, so after that i grab something heavy and now it hurts me is this video will help me?
I have degenerating disk so I wanna know if I will be able to get back active with building my core. Like I wanna play basketball and stuff again without my back tightening up on me
How often can you do this routine? How many times a week? Thanks so much for sharing this!
You can do it daily as long as you are not too sore.
Thank you so much for the quick reply! :) @@toneandtighten
مرحبا هل تستخدم لمرضى الدسك
Going to have to watch this later I got to listen to music🎉.
My disk is bulged. Can i do this exercise????
Having some pretty miserable back pain as a desk-potato artist. Starting on this routine today. Wish me luck fellow lower back slackers
Best of luck!
Send me your videos cuz I have some pain in my knees and well mainly one knee but. Back little.
Which routine do you do first, stretching or working out?
Generally, I think you're supposed to stretch after you work out, so that your muscles are already warmed up.
I usually do stretching before exercising, but the most important thing is that both get done! Do what feels best to you or what you can consistently fit into your schedule. 👊🏼
This guy is too damn cute and smart for his own good
Awwww stop! I appreciate your support, @nickl2118! 👊🏼
Is it alright to do this exercise routine daily?
Yes!
Thanks so much. I pulled a muscle in my lower back. I let it heal, and since then I've been doing your exercises daily and they've been helping so much. @@toneandtighten
Lower back
I do Athletic Bodybuilding
Works wonders
Absolutely, @Reppintimefitness! Staying strong is a crucial part of staying healthy. Thanks for commenting.
@@toneandtighten always 💯
I have disc bulge,is it ok if i try all these???
I would encourage you to try them, @surumiyoosuf4247, but if any exercise causes pain or symptoms I would skip that one during the routine. Let pain be your guide and only do what feels good. Hope it helps you and thanks for commenting!
Was going to ask same question as I have L5 bulge and left leg sciatica foot tingling. Even mcKenzies set it off 😮
@@ulricwhyte do what you can in the range you have available and you should be okay. Patience and consistency over time should help. I also have quite a few great resources here on my channel for sciatica and disc bulges that you might consider viewing. Hope you find some relief soon! Good luck! 🙏🏼
@@toneandtighten thank you so much 🙏