A 10-minute routine you can do at home to alleviate and eliminate lower back pain! Led by a doctor of physical therapy, this follow-along routine is both simple and effective. The best stretches and strengthening exercises for your lower back with no equipment required.

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Lower back pain can be… well… miserable.

It’s estimated that up to 80% of us will experience some major episode of lower back pain in our lives. Basically, that means if you don’t have it now you’ve probably had it in the past or will probably have it in the future.

Luckily, the right stretches and strengthening exercises can alleviate your pain now and prevent it from coming back in the future.

In this video, I will guide you through an entire exercise routine you can do at home to help alleviate and fix your lower back pain. These are effective stretches and simple core strengthening exercises to help you feel better fast.

These are the same home exercises I give to patients in my physical therapy clinic every single day! I know they’re incredibly effective and I hope they help you to start to feel better quickly.

I’ve taken care of all the timers and rep counting; all you need to do is clear a little space and follow along!

PLEASE NOTE - KEEP THEM COMFORTABLE

Not all low back pain is from the same source and therefore not all low back pain is treated the same way. While these exercises are great at alleviating most cases and causes of lower back pain, they do not work for ALL. As always, these are not meant to be taken as medical advice for your specific condition and you are encouraged to consult with a local doctor or physical therapist for an individualized treatment plan specific to your needs.

10-MINUTE EXERCISE ROUTINE FOR LOWER BACK PAIN

0:04 INTRODUCTION
0:35 L/S ROTATION STRETCH
2:56 PIRIFORMIS STRETCH
5:07 CAT/COW OR CAT/CAMEL
6:20 ABDOMINAL BRACE WITH MARCH
9:04 BRIDGES
11:21 BIRD DOGS


HOW OFTEN SHOULD I DO THIS ROUTINE FOR MY BACK?
My recommendation would be to run through this entire routine once daily as tolerated. Listen to your body, keep the exercises as pain-free as possible, and take breaks as needed. Most patients that I treat are able to perform these daily with significant pain reduction appreciated.

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