The Best Exercises To Strengthen Your Lower Back At Home
Вставка
- Опубліковано 5 лип 2024
- How to strengthen your lower back at home with no equipment! Bodyweight exercises to strengthen and stabilize your lower back muscles while working on strength and mobility through your hip extensors. Led by a physical therapist!
===============================
OTHER VIDEOS YOU MAY FIND USEFUL
✅ FIX BACK PAIN NOW AND PREVENT IT IN THE FUTURE: • FIX THIS! Eliminate Ba...
✅ WORST CORE EXERCISES FOR BACK PAIN: • 3 WORST Core Exercises...
✅ BEST STRETCHES FOR LOW BACK PAIN: • WORKS FAST! Best Stret...
✅ FOLLOW-ALONG LOWER BACK PAIN STRETCHING ROUTINE: • Lower Back Pain Stretc...
✅ FIX ONE-SIDED LOWER BACK PAIN: • How To Fix Lower Back ...
===============================
Lower back pain is, without a doubt, the most common condition that I treat as a physical therapist. In fact, it is predicted that eight out of 10 people will experience at least one significant bout of lower back pain in their lives.
Now it is important to understand that “lower back pain” is a description of a symptom - not a diagnosis. A good physical therapist will not only treat the back pain symptoms, but also prescribe exercises and stretches that will address the root cause of the problem so the back pain goes away forever.
Whenever a person with low back pain comes into my clinic, my mind always goes to two different areas: mobility and stability.
In your core, the muscles and joints that are primarily responsible for mobility and motion are your hips. Think about it - they are the second most mobile joint in the body and have many large, powerful muscles that attach to them and are responsible for movement.
On the other hand, your lower back should be a very stable structure. It needs to be strong to be stable enough to maintain good support during activity.
If your hips are not strong they will start to call upon your lower back to during performance of strength activities. As your back has to take a greater role of strength through motion, this often leads to pain.
The goal of any home back strengthening routine must include not only lumbar/core stabilization exercises, but hip extensor and glute strengthening as well.
That is the goal of the exercises I am presenting in this video today.
If you want to increase the strength of your lower back and decrease pain at home, the best approach is one that includes hip strengthening combined with lower back stabilization. The best exercises to strengthen your lower back at home are presented in this video.
The following five exercise are the best lower back strengthening exercises you can do at home with no equipment.
1. BRIDGES (2:41): Initiate motion from the hips while keeping the back stable. A great beginner exercise for anyone!
2. BRIDGES WITH KICK-OUT (3:47): Take stabilization next level by decreasing the stability of your support.
3. AIR SQUATS (4:55): Properly train a motion that we go through multiple times a day. Hip mobility and strength with back stability is the focus.
4. LUMBAR/GLUTE PULSES (PULSING I’S) (6:31): A little more aggressive, but very effective means of strengthening your lower back.
5. REVERSE GLUTE EXTENSION (8:28): Lots of motion with lots of resistance directly from gravity makes this a great exercise.
I hope you enjoyed this video and I hope these exercises help you out of some of the pain or discomfort that you may have been experiencing.
Please be sure to like this video if you found it helpful and consider subscribing if you’d like to see more health, fitness, and rehabilitation content from Tone and Tighten.
My back was sore all day and when I walk it seizes up forcing me to lean back to unfreeze it. When I got home, I searched UA-cam to fix my lower back and I found your video. After trying them all like a pathetic baby seal, I strangely found my mobility improved and can walk around my home without looking like an old man. I will end my evening with a hot shower and cold press treatment. Thanks
U still doing good?
@@jeffslancik1341 It sped up recovery and healing times. Working the lower back slowly helps the body deals with pain and swelling as it’s like going to the gym and lift weights with your sore arm just to later find it less sore than you first started. The key is not to over stretch it because I actually over stretch it and made my back feel tired. I have to listen to my body and stop stretching once it tells me it had enough.
My lower back was hurting so badly and I did the exercises you suggested and my back feels so much better. Thank you for creating these videos.
You're so welcome, Valerie! I am happy to hear these worked so well for you!
Did you try these exercises? I hope they helped you with your lower back pain! Leave me a comment below! If you'd like to supplement this routine with a simple stretching routine for your back (highly recommended) here's a great routine to follow: ua-cam.com/video/1x2mU-2m9HY/v-deo.html; I hope they help you and thanks so much for watching!
Can i do thease exercises with my scoliosic ?
what do you think about "inversion table" for lower back ?
Please do a video for neurological back pain i mean for pinching of nerves ans severe back pain. Please. Thank you❤
Tone and Tighten Thank you I will definitely will try these since I'm in constant pain my lower back is like if I'm in labor everyday then I loose strength In my legs, since my back fusions I haven't been pain free, plus Why do you think I'm having pain in my bottom as I try to get up from sitting down as I get up its too painful and if I sit for mote than an hour then that pain last me for about 2days, hopefully you'll know what I'm trying to say, Thank you have a wonderful day
Just tried these! The bridges with the toes up definitely provide more glute activation than toes down. Would use the coffee table for reverse extensions rather than the bed next time. I found myself gradually slipping down...
Very useful as always. Thank you. Would you be able to do some stretches/exercises to help with arthritis pain on hands and feet please?
Simple but very effective exercises.. thanks doc... can u show some exercises for hyper-extension of knee? Thanks 😊
Hello Dr Jared Beckstrand.
Thank you so much for sharing these back exercises. They are sooo helpful to me!
You are so welcome! I am glad to hear they are helpful, and thanks for commenting!
Wow...just what I needed. Ive been having this nagging lower back pain. These stretches helped. Pls, do you have stretches to strengthen core?
*Thank you so much!*
Yes i need this as my back paining sooooooooooooo much love your exercises sooooooooooo much Thanks Ramya
I hope these help you out, Ramya! Good luck and thanks so much for commenting!
Your Beckstrand Back-strained Broadcast saved me from pain. Thank you!
Ha, clever! I am glad to hear that!
These really do help
You are the best explaining how to do this exercises
Thank you so much, Luz Cortes! I hope these things help you, and thanks for commenting!
Thank you for these exercises. I donot hv back pain but like to continue strengthening my lower back. I did all of them but i feel i need to figure out the last one as i feel i did not get it right. Will try it on a lower table top next. Good luck to me ✌🏼😅 Wish you & your beautiful wife a wonderful weekend 💚💚💚
You're so welcome, Emms! I am glad you like them and thanks for commenting!
Hi I'm glad I found your video. Great strengthen exercise for my lower back.pain. What office chair or pillow support do you recommend for those of us that sits up to 8 hours or more and also long flight support pillow for lower back.
I am having much fun, thanks doc, God bless.
Glad to hear it, Daddy Boy!
Thank You! I Lost my Sheet with my Excercises to do-These are so similar. thank You!
You're welcome, Dianna Willing!
Thankyou sir stay bless you
You are welcome, Somo Rajput! I hope these exercises help you and thanks for commenting!
Thanks for the great video. It's already helped me out a lot. For the glute bridge, what's the difference between performing the exercise with your feet flat on the ground or with only your heels making contact with the ground?
Flexibility 🤣
Thanks lts very much good 👍
You are welcome, Steven! I am glad you found these exercises effective and thanks for sharing!
Thank you!
You're welcome!
Nice one I enjoyed this
Glad you enjoyed it!
Hey Jared hope you doing well. I have a question for you.
As an amateur mma fighter I started stretching just because I wanted to be more flexible. I was doing a sitting forward bend when I noticed how rounded my lower back is. I have nice straight back while doing a regular cross-legged sit, but as I stretch my legs forward, my lower back will be crooked again. I’m a student so I sit a lot during day time and I also have an anchored back. I’m wondering you might know why is this. This really frustrates me a lot, because I can’t stretch with proper technique due to this, and I feel like I shouldn’t be doing this hamstring exercise until this goes away.
Thanks
Great video. I have had back pain for the last 10 years. I'm only 35. I have gone to physical therapy ut she just played on her computer. My problem is my back is constantly tight no matter what I do. Then it spasms and I get a ton of knots and pain. I have gone to a few Dr's but no luck. Where can I start please and thank you
Hi, I am in PT for inflamed bursa joint & low back. Can you explain Dry Needling to help these trigger knots
Sir. Thanks for the video it was great really helped me to strengthen my back
My question was if i do squats I gets soressness and numbness and it seems like my legs got tired.kindly advise beco I am suffering with L5 S1.
Sounds like a nerve condition. Depending on where it's coming from I would recommend different treatment styles. Try starting here: ua-cam.com/video/KhTDej-LKRM/v-deo.html
Yes
Thank you for these exercises. They helped my back after 2 sessions. My question is simple. Should these exercises be done every day? Or are they like lifting where the muscles need a day to recover?
Better room & outfit than previous videos of yours! You need your own clothes brand to wear & more modern branding of your graphics.
Your information is great & you have a great way of teaching thank you 😊
Thanks so much, JOG ON! I appreciate the compliment!
Hi
I had a question w.r.t. hip.bridges where u have stated that we need to push our body up through our heals,.I have seen other instructors state the keep the feet flat on the ground while u r doing a hip bridge. Can u tell me if at all any specific reasoning for these 2 different kind of approaches for hip bridge?
Mr. Jared, you're the best man! Hope all is well during these times for you. Question: DO you have videos on trigger points (muscle knots) in the mid and upper back plus neck areas that involved the Lavator, rhomboids and Lats? if so, please show me them since I have been suffering from shoulder, neck and rhombiod discomfort for a few years.
Hi, Niko K! See if this video is what you are looking for: ua-cam.com/video/9PC9Mn0VO00/v-deo.html
@@toneandtighten oh yes i have seen this one but i need more trigger point pressure techniques and not some much stretching since stretching doesn't do me any justice. Thanks for the response, Jared
Off topic but cool shoes! These exercises are great is this just about a full body workout? Thanks!
Thanks so much, Gina! And yes - these exercises actually work many of your muscle groups while performing them!
Hi I am a full time yoga instructor and I am pretty sure I have an issue with my Facet Join L4...I get a catching sensation every time I go into spinal extension with cobra- updog or back bends. Can you do a video on this or give me some advice. I am not sure how to sort it. Thanks so much. Mary
Hey doc ive been doing bridges and planks daily for 2 years with little improvement too my pain , is it possible certain injuries cannot be healed through exercise?
Lumbar/Glute Pulses ~ What if I cannot raise my knees up at the same time keeping my chest up? I find it so hard to do these two together never mind adding the arms, just lets me know how weak my back is. Is there a more modified way to do this, break it down to build up to that? In addition I have hyperlordosis...
Best booty exercises!!! Thank you :)
Booty is key in back stability! Train those glutes while stabilizing your back - it's like a two-for-one workout! 😂😂
Please made a video on tailbone pain
Great suggestion! Thanks so much!
Nice video. One question: How about the “Superman” exercise?
Great suggestion, Jim! Very similar to the "Pulsing I" exercise in the video; I just prefer to keep the emphasis on the glutes instead of the upper back (thoracic spine). I find the pulses are generally better-tolerated and just as effective. Thanks for the comment!
I've observed a thing, that if any part of body starts to sore, for example, studying for hours while sitting, your back will sore a lot, or if you often get a neck pain, simple solution is to train it.
For my work i used to sit and look at the pc screen all day long for which both of my neck and back pain started. Though, I was ignoring finding any solution... One day i saw that a thick neck will improve the appearance of a person(male only) way better. So i trained for it. Beside the thicker neck i got after a few weeks, I noticed that my neck was no longer bothering me, except my back, got a conclusion that if any part of your body starts to bother you like this, just train it. Now I've been doing back exercises for several weeks and thus, the sore went like nothing really was happening. Hope it will help you guys too.
Thank you for the info. Is this safe to do while in pain? I’ve been dealing with pain for a week and a half, going to chiropractor and massage therapy still in pain looking for some relief! Ive started doing stretches but wasn’t sure if these exercises would be safe right now.
Yes, these should help alleviate that pain!
Hello Jared,
How many times per week should I do these exercises?
Thanks in advance,
Tony
the KEY question... Probably every other day if you want to be strong. Every day may be a bit much...
Hello! Could you please make video about full body stretching workout for 20-30 minutes for people who don't have big problems with back.
Thank you for the suggestion! I will see what I can do!
I wonder why nobody has summarises the vdo 😬... Ok I hv done it for myself:
1) Bridge
2) Bridge with kick
3) squats
4) Lumber glute pulse
5) Reverse glute extension
why do you use your toes like that (pushing with the achilean part of your toe) while doing Bridges? Could it be challenging for the knee?
I suffering from pain in testis during many cardios.please help me out.
I definitely want to try these in my search for relief but what I really want to know is if I do it everyday how long before I may see results
I like that mat you're laying on. Where might I purchase one?
This is a very timely video. I'm hurting in my left hip area.
It's a "SPRI" mat that we got on Amazon. We actually got another for my wife because we liked it so much! Here's a link: amzn.to/3eMMquH
Thank you for the info and the great videos.👍
Hi I have back pain, pain in nech awfully, and knee pain. Is it good for me?
Do you have a video on exercises doe spinal stenosis?
Yes, Ann! Here is one that may be helpful! ua-cam.com/video/Fv3lKPAy53c/v-deo.html
Thank you for all the video content, can I ask for any advice for people that need to sit at home during a 9-5. At work I would stand due to lower back pain and I now have plantar fasciitis. I can’t sit for more than 30 mins without having pain. I use a yoga ball now and have a cushion for my tailbone and lumbar support.
Thank you!
Hi, Edward! See if this video can help as you sit all day: ua-cam.com/video/x12GnuV9Qgw/v-deo.html
Tone and Tighten thank you!
Hi... can you recommend exercises to enable me bend forward. Too stiff back to bend and pick up things or do any kind of activity... pls help
i say to get a stretching regiment but that’s juss me i’m no pt or anything
Hi really helpful video. Few questions: 1. do I need to do all of these exercises in one workout session or just pick one & stick with it?
2. how long should I rest between sets?
Thanks again, tried one of these exercises so far and it seems to be really working my lower back!
Hello 👋 what do you think of back cracking ?
For certain conditions it can be a highly effective form of pain relief! Here check this out: ua-cam.com/video/4SfPkYXo7wQ/v-deo.html
The last exercise would be hard for me cause first I don't have a bench and second I don't have the upper body strength. Is there an alternative to that last exercise or can I just do the first two until I'm in better shape to do that last one. If have a link to an exercise I can substitute the last exercise for I'll appreciate it thanks.
As I mention in the video - the exercises are presented from least difficult to most difficult. I would do the first 3 or 4 and work into number 5 as you get stronger.
What about pain that is caused by torn disc in the lower back?
im 24 ,,water slipped from the top of (10-15) steps to down and my lumbar spine get affected a lot ,, later of few months , realised excessive pain even went to doctor and taken physio therapy treatment but doesn't work,,my spine posture get changed slightly
, can you prefer good exercise for me ,,for routine
I have always done my bridges with feet flat on the floor. What is the science behind doing them on your heels?
Honestly just a personal thing! I feel like I can get a better hamstring and glute contraction that way - but that's just me and my mind-muscle connection! Try it out and go with whichever one you like better, Jennifer!
How to know which type of pain i have?
Do you recommend these exercises to avoid developing back pain as well?
Yes, absolutely!
That looks a good mat. What brand is it?
It's a "SPRI" mat that we got on Amazon. We actually got another for my wife because we liked it so much! Here's a link: amzn.to/3eMMquH
@@toneandtighten oh cool thankyou
While doing these exvercises i feel pain under my thighs.. it means the pain occurs in back thigh amd sometimes in lower left back.. should i be addressing those issues first and stop doing these
You said neurological back pain not suitable to do these exercise. Please suggest most suitable exercise for neurological back pain
I'm not sure but I think tightness in my lower back is pulling on my lower ribs. I keep getting a lot of pain not only around my hips and lower back but also in my lower ribs. Maybe I have a tight QL? Anyway, I was hoping you could do a video on rib pain not only in upper ribs but in lower, please? All I can find on youtube is suggestions for upper ribs but nothing for the lower ribs.
Thank you for the suggestion!
Could you link that yoga mat, that you used in this video?
It's a "SPRI" mat that we got on Amazon. We actually got another for my wife because we liked it so much! Here's a link: amzn.to/3eMMquH
@@toneandtighten thanks
dear doctor
what is necessary to eat to build / strenghten muscles and what prevents muscle building for example does eating fruit / fruit sugar prevent muscle building / strenghtening muscles
thanks
High protein diet (2 g protein per kg bodyweight) and heavy weight lifting!
@@toneandtighten thanks does fruit sugar prevent it
thank
Please what kind of excersices can help tone my tummy muscles considering that I have spodyliosis and L5-S1.
Thank you
You might try some of these ideas out: ua-cam.com/video/Fv3lKPAy53c/v-deo.html
Hello sir. Your videos are too help full i always watch your videos.. I am a sports man, I want to ask that after a practice or a match can we stretch our hamstring.. Is stretching good for us. Please help me.
Thanks so much for your support, Madan! Stretching is not only great but must be done before matches! Dynamic stretching is better than static stretching before your competition so keep that in mind.
Sir one more Question, please reply sir. How much days i should practice regularly and after regular practice how many days should I take rest to continue practice so that my body doesn't get over load.. Thank you sir
@@toneandtighten sir please reply. I am waiting for your advice.
This may help.
Hope so!
Do this make your glutes bigger or do it make them smaller?
8:11 is this one basically a Superman?
Any nerve pain etc? I concur, these exercises may cause extreme pain. I thought I had beat my leg and foot pain over the last year by doing the appropriate exercises. Nope, I have been in bed on ice and heat all day.
❤️❤️🇨🇦🇨🇦Thanks!
The last one is so difficult!🇨🇦🇨🇦❤️❤️
You bet! I hope it helps!
I do labor job and have stiff back and neck for few months now. Back exercises are easy but neck is hard to work on. How can I get rid of this as even my dr thought its weakness and overuse and nothing more.been like this for more than 6 months
MrCorona, start with these neck exercises and see if they provide any relief: ua-cam.com/video/8NSOwYfrZIo/v-deo.html
❤️🙏👏👏
Thank you sooo much. I wrecked my lower back putting snow tires on.
You're welcome!
hlo sir..is this exercise can also help us in weight lose...????
Weight loss all starts with eating right and moving more! So eat in a caloric deficit and start doing some cardio and strength training to start to lose weight.
@@toneandtighten thnkyou so much
2:45
when I stand too much or when I bend to pick some weight my back start killing me kindly guide me how to fix
Do bird dog exercise
@@GB-gi6ft reps? N should i perform multiple times a day?
@@Fatima-ie5kj1) bird dog 15*3
2)Superman 5 sec hold 10 times
3)bridge 15*3
Do it 5-6 times a week, 1-2 days of rest in a week is enough as these are very mild exercises.
This may work for mild pain but if you have severe problems like bulging of disk or something like that then its better to consult a physiotherapist and also a doctor to rule out any other causes and it will be good to join gym along with it because strong muscles will recover and avoid relapse of bone issues and diseases like osteoporosis
@@Fatima-ie5kj incase of bulging of disk and all, i think superman exercise may cause more trouble but not sure, its best to consult a physiotherapist if you think its more than muscle issues.
@@GB-gi6ft I vist doc last day n according to his m facing disc herniation problem.
can a osteiporasis person can do tese exercises
These are wonderful exercises for a person with osteoporosis/osteopenia!
thanks will try this
Think most people would travel back in time if they knew it was 1 way or not
Does this improve lower back muscles?
I am just 16 and I have pain in my back 😢
I hope this video helps and you feel better soon!
Can u these in a bed
Why drown yourself out with online music? Is what you have to share not interesting enough that it needs to be hyped up?
Please remove the hideous cheap electronic background music! 🤢🤮
Thanks for the feedback!
@@toneandtighten - You are welcome. 👍
The picture in the thumbnail of this video reminded me to get on the floor and do my half bridges, and full bridges that I am supposed to do every day. Thank you for the reminder! 👏👍🔥🔥🔥
Half bridges and bridges stop immediately any discomfort I may be experiencing on my lower back as a result of sitting for too long, and/or from practicing bad posture in general.
I’ve been getting bored with my back PT. These will provide some variation. Would you recommend doing these daily or every other.
@@marymckay8283 - What is PT?
Every body is different. You need to decide for yourself what is best for you.
Every day or every other day, are both good options.
🇨🇦🇨🇦❤️❤️