10 Best Lower Back Exercises to Relieve Low Back Pain – Ask Doctor Jo


oh hey everybody is Doctor Jo and Remy, and
today we’re gonna show you the top 10 low back exercises. so let’s get started. So some people ask me how many should I do of each exercise. well it really depends on if you have an injury or if you’re
just looking to strengthen in general. I always recommend just trying 10 of each
and see how you feel, but if you have a specific injury, make sure and talk to
your doctor or physical therapist about how many you should do first. number 1,
pelvic tilt. so again you’ll see the pelvic tilt in a lot of different places.
it’s really a great way to kind of exercise everything: your low back, your
hips, even your knees a little bit because all that’s connected. so it’s a
good one to start off with first. for supine pelvic tilt, lie down on the ground with
your legs propped up, feet flat on the ground. and imagine that you’re trying to
squish your hand if it was underneath you. so push down rotate the hips and
come back up. number two, bridging. bridging is a great
exercise not only for your lower back but your hamstrings and your glute max. it’s just a good general exercise to get everything nice and strong. for
bridging, bring both knees up and put your feet flat on the ground. you can put
your arms by your side, and then lift your bottom up off the ground just to
about level. so you don’t want to arch your back and you don’t want it sagging
just bring it up level and then slowly come back down. number three, the dead bug. so the dead
bug is a really great strengthening exercise for your lower back. make sure
you’re doing it correctly. you want to be in a pelvic tilt while you’re doing it,
so if you don’t feel like you can hold that tilt, you might not quite be ready
for this exercise. for the dead bug exercise, put your back into a pelvic
tilt. flatten it down then lift one arm and the opposite leg just a little bit. keep your back flat on the ground. number four, a modified plank. plank is
great to strengthen your core and your trunk area. if you are past the modified,
you can do a regular plank, but you probably want to start off with a
modified plank. make sure you’re squeezing in those glute muscles and
staying in a fairly straight line. you don’t want your booty going up and you
don’t want it sagging down. for modified plank, start in all fours on your knees
and then come down onto your elbows trying to straighten out your body as
much as you can. squeeze your buttocks in. number five, modified side plank. so just
like the plank, you want to make sure you stay in a straight line. if you’re past
the modified you can do a full side plank, but you probably want to start off
with that modified. for a modified side plank, bend your knees and come up on
your knees and your elbow into a straight line. number six, bird dog. so again we’re going
with some dogs, so of course it’s one of my favorites. this is when you kind of
get on all fours, make sure you’re using your core to keep your back straight. it
can be tough to start off with, so if you don’t feel like you can hold that tilt
and keep that neutral position in your back, you might not quite be ready for
this one either. for quadrupeds opposite arm opposite leg, get on all fours and
try and keep your back straight. so not sagging down and not arching up nice and flat. then lift your opposite arm and legs. number seven, prone leg extension on your stomach. when you’re lying down, you might not be able to lift your leg very high,
but you don’t have to as long as you keep it fairly straight. this is great to
strengthen your glutes, your hamstrings, and your low back in general. for prone
hip extension, lie on your stomach and then pull your toes up towards you to
help lock out your knee. you don’t have to lift very high, but try and keep your
knee locked out the whole time. number eight, prone swimmer. when you’re lying on your stomach you’re going to lift your arm and your opposite leg. if
this is painful at all, make sure you hold off on it because if you don’t
quite know what’s going on with your back there are some injuries where you
shouldn’t do this one. for the prone swimmer exercise, you’re going to lie on
your stomach with your arms straight out in front of you, and then lift your
opposite arm and opposite leg. number nine, Swiss ball pelvic tilts. the Swiss ball is one of my favorites in
strengthening the back and the core in general. if you don’t have one, you can do
it in a chair, but it’s a lot better if you do it on a Swiss ball. for anterior
posterior pelvic tilts, you’re gonna bring your hips forwards and then
backwards. but you want your upper body to stay nice and vertical. so it’s not
leaning, but you’re just doing the movements at your hips. number 10, Swiss ball hip flexion. again
you can do these in a chair, and it’ll still strengthen your back, but if you do
it on a Swiss ball it’s going to be a lot harder because you have to work the core a
little bit more, and it’s going to give you a lot more strengthening. for hip
flexion, try and keep your upper body nice and vertical. don’t crunch down
while you’re lifting up you want to bring your knees straight upwards and go
nice and slow and controlled. so there you have it. those were your top
ten low back exercises. if you’d like to help support my channel, make sure and
click on the link up there, and don’t forget to subscribe by clicking down
there. and remember well yeah, be safe, have fun, and I hope you feel better soon.

22 thoughts on “10 Best Lower Back Exercises to Relieve Low Back Pain – Ask Doctor Jo

  1. Dr Jo you are the best you are my go-to when I have any joint discomfort from exercise-knee hip or shoulder you have helped it all!!!

  2. Merci infinivement …doctor I wanna consult u …exactly month ago I have sprained my ankle from the outside "during a football match".. and I heard a click or a pop ..in the night, the area of the pain ( the outer bump of the ankle ) swelled a lot ..without any red colour
    Unfortunately, i didnt care and said that the pain would disappear the next day.. but it wouldnt .. i didnt go to the doctor cause i thought it's not very bad that it needs a doctor .. so on ..
    The pain decreased after one week, so does the puffiness.
    Now I can walk without any pain but if I walk a lot, I will feel pain..
    When I raise my foot ..no pain .but when I stretch it a little,there is pain…
    and there is a little puffiness in this area..
    What I am afraid of that it can be chronic cuz I am not noticing any decreasing in the pain neither in the puffiness..
    So. is that normal?
    Does it take a very long time to be healed?
    And What do u advice me to do..Keep walking and not stress it by playing sport or running..or take a total rest for my foot till the pain disappears ??
    By the way. it is not broken according to the radio …thank you🤗🤗

  3. Thanks so much for these videos! I had mysterious lower back pain for several weeks. I tried heating pads, creams, etc. , but nothing seemed to help. Then I watched your video on lower back stretches and starting doing those for a couple of days, and felt some improvement, so I watched this video and started doing the first six exercises. The pain is not completely gone, but it is much better and I can forget about it at times. You are doing a wonderful work!

  4. These are awesome Dr. Jo. Can you make videos on sleep posture and how to select the right type of pillow

  5. Hi Doctor Jo! What’s the proper balance between doing the stretches and exercises? For example, alternating ever other day? As always I love the pups and love the videos!

  6. Purchase a printable worksheet with the lower back exercises in this video here: https://www.askdoctorjo.com/purchase-lower-back-exercise-worksheet

  7. Thank you Dr. Jo ! I am 60 years old and can't stand for more than five minutes without pain due to weak back muscles, this seems safe enough for me.

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