6 Exercises To Relieve Back Pain In 9 Minutes - FOLLOW ALONG
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Follow along with 6 of the most effective exercises to relieve your lower back pain! Nine-minute routine led by a physical therapist to help your back feel better fast! Includes the best back stretches and core strengthening exercises to help alleviate your pain now and keep it away later. Keep reading for more!
➡️ JARED’S EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
Lower back pain is the most common complaint that I treat as a physical therapist. In fact it is estimated that 80% of us will experience some significant bout of lower back pain in our life.
Luckily, the right stretches and exercises can significantly help to reduce lower back pain and quickly get you back to normal function.
In this video, I’ve put together six of the most effective stretches and exercises designed to help relieve your lower back pain symptoms.
These are the same exercises that I give to my patients in my clinic every single day as “homework” to do between therapy sessions. I know they are incredibly effective and can help reduce back pain considerably when performed regularly.
The key to effectively treating lower back pain with conservative exercise is to stretch out the structures that are tight and strengthen the structures that are weak.
In the lower back, this is best accomplished by stretching the hips and lower back and strengthening the core stabilizer muscles. And that is precisely what you get with this video!
6 highly effective exercises in a 9-minute routine led by a physical therapist to help you feel better. Grab your mat, and let’s go to work!
0:00 Introduction
0:35 Lumbar Rotation Stretches
2:45 Piriformis Stretch
4:45 Hamstring Stretch
6:55 Posterior Pelvic Tilt
8:25 Bridges
9:25 Bird Dogs
I hope this helps you to get some relief from your pain! Of course I would love if you LIKED the video, SUBSCRIBED to my channel, and WATCH more great videos to help you back to feel better.
Here are some other great video you may benefit from…
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✅ 5 OF THE BEST CORE EXERCISES: • NO MORE BACK PAIN! 5 O...
✅ WORST AB EXERCISES AND WHAT TO DO INSTEAD: • WORST Ab Exercises For...
✅ FOLLOW-ALONG STRETCHING ROUTINE FOR BACK PAIN: • FAST RELIEF! Home Stre...
✅ 10-MINUTE CORE WORKOUT FOR BACK PAIN RELIEF: • 10-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.
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Did you try it and follow along with the video? What did you think? Comment your experience below, tell me what else I can help you with in the weeks ahead, and thanks so much for watching! 🙌🏼🙌🏼
I did try and some of the exercises you do here I do with the pelvic floor therapist! But when I do them seems like my nerves gets tingles
I like the use of the timer in the video, I think it's a helpful tool for following along. Please make more of these timed routines, they are very helpful
I've been doing several of your suggested exercises for a couple of months. It's helped so much. xo
Yes, I tried it. This is my second time. Thank you for publishing this video.
Hi, Yes, I;m using it daily to help relieve some back pain. The follow along videos are very helpful and I find I am more inclined to do them. The videos where you simply demonstrate and prescribe the exercise are less motivating. It would be great if you had more of the follow alongs, and perhaps make them a bit longer? I would prescribe to a regular follow along class with you if you offered it! Thanks for the help and expert advise.
I have autoimmune disorders and chronic pain. I found you looking for pain solutions. After two days, I didn't feel any better. After a week, the same. A month later and I wondered if I would ever feel pain-free again. But my rheumatologist encouraged me to keep going. Consistency over time was the key, he assured me. "Give it 6 months." At just over 2 months of doing this video every day, I felt a change. My muscles were engaging! About 2 weeks later, my lower back pain was finally gone and I was able to move on to upper back pain, shoulders, knees, hips, and core. It's been four months now, and I have less pain, more mobility, and more energy. Thank you for these videos! The movements are so small and take so little time; it helps me get past all my reasons for why I can't. I hope this comment can be encouraging to others who don't see immediate results.
That's great
Amazing
🙏
Thanks for sharing x
Thank You for sharing your entire experience. I am in constant pain that NEVER ceases. Day is spent just trying to COPE , nights are miserable, lack of sleep and trying to endure. I also have 2 autoimmune diseases on top of the constant pain. Your comment has convinced me to give THIS a try and not expect a miracle in a few days. I’m inspired! I hope I can come back and have a positive impact for someone else. 😊
You saved me! Thanks! From terrible pain to moderate pain to NO pain over a period of several days. Thank you!
Wonderful news and you are welcome!
I really must comment here. Having had chronic lower back pain for 30 years, herniated discs, two total hip replacements 7 years ago, a new knee 2 years ago and now diagnosed with greater trocanter syndrome both sides, I can honestly say after these exercises I stood up straight, had no pain and walked head held high. I will most definitely be doing these twice daily and show my physio also. Thank you a million.
My pleasure! I hope this helps!
As a younger man who lives with lower back pain, I find your videos really relieve my pain help me live by a more mobile life. I can't thank you enough for taking the time to make videos that help make daily life more manageable, less painful and restrictive. I like that you actually do the exercises with us, It's like being in a class. Thank you again, you have made a difference in my life and I appreciate your help.
You are very welcome! I appreciate your comment!
Been dealing with that pain for 4 days and this dude fixed it in 9 mins. Thank you sir
Happy to help!
At 59, I have had chronic and debilitating back pain since I was about 18. Short story, running through the exercises with this video, has brought immediate relief! This has been added to my chiropractic and therapeutic massage care, and I am very grateful!!!
Wonderful news, Tonya! So glad this helped!
👍A wonderful video and I know I can do this on daily basis. Understanding the back pain I know many out there suffering with it could appreciate your time into this especially with that great kind personality. Thank you & God bless you! 🙏🏽
Thank you!, I have had mini lower back spasms for the last two weeks, finally got the spasms to stop yesterday by icing my lower back, but still had pain and tightness this morning. Followed along with you through your stretches and then got up without any discomfort! Will be repeating several times a day as you recommended. Again, really appreciate you taking the time to make the video.
Wonderful news! You are welcome and so glad it is helping you!
This video is why I do my PT at home. Why pay a copay to go to PT 6x's and pay each time? I do several exercises from UTube and they all help. Sometimes I have to modify it but all in all, it's helping, like this one 👍
Great, Kathy! I am so glad you are finding this video helpful!
Just found this video and I look forward to doing these!! Thank you
That's a big price wtf
This is my go to exercise whenever my back hurts. In 2 days I’m usually back to normal. It wouldn’t hurt to do it anytime because it’s a good stretch. Thanks for helping us regain mobility. You’re amazing!
All your videos are so helpful. I'm doing all these exercises that you suggested since last few months and all my aches and pains have gone. Falling short of words to express how grateful I am. God bless you abundantly for all your efforts in sharing these helpful videos. 💖💖
This comment has made my day, Susanna George! I am so glad these exercises have been so helpful and thanks for sharing.
Thank you for going through the exercises with us and the timings. That was a huge help.
Absolutely!
Thank you sharing this routine; I’ve been doing it twice a day and I have noticed the difference. On that note, I was wondering if you could share the timer you are using, app or gadget name? Will be much appreciated 🙏🏼
Wow just one stretch session doing this and already feel a relief in my lower back 💯thank you for this video !
You're so welcome!
2 times day for this exercise?.. because I have a herniated disc lower back pain
These exercises absolutely saved me. No exaggeration.
I’ve had a very poor work set up for the last couple of months and it seems to have compromised my back. I went from irksome pain in my right lumbar to debilitating pain in my left lumbar. I also faced a 18 hr road trip in 7 days. I was panicking.
I pulled up this video. I discovered it with my nuisance right lumbar pain and thought it would be a place to start.
At first, the exercises were more painful than not but I kept at it gently once every 2-3 hours, and combined it with regular cobra poses, reduced sitting and heavy lifting, regular heating pad use, and pillow support in bed. It is remarkable. My pain isn’t gone but I can largely live my life. And with the help of a lumbar pillow and standing stretches (thanks to another great TH-cam video) I’ve been able to do the road trip.
Absolutely amazing and unexpected. Thank you for this gift.
So glad they helped and thanks for sharing!
I have been in terrible pain since I had Covid, last December. Regarding my back, I have the worse of two worlds: on the one hand, my formal job is sitting at home in front of the computer sometimes for 10 hours in a row. Then, my hobby, which I take pretty seriously, as a photographer, makes me carry around backpacks often with 10kg or more, occasionally. Last week I started doing these exercises and I have improved A LOT. There are moments in which I can't even walk without pain. Love the fact that you really do all the exercises, so that we don't have to pause the video. Also, you seem like a pretty nice person, so a great experience overall. Thank you!
Another fantastic video! You're saving me HUNDREDS if not thousands of dollars. I'm 26yo and stretching has never been my strong suit. Recently started lifting again and you've fixed my knee pain and now back pain! I almost look forward to the next muscular/skeletal issue just to see what you've got for me! Thanks for all of the content!
Thank you so much for such a kind comment, Cody! I am so glad my content is helping you!
I’ve had back pain all year and after doing this every day for a month I’ve finally turned a corner with it. Thank you 🙏
You're so welcome!
In just 3 days, my lower back is feeling so much better and less stiff! I am now doing this video before I start my Pilates workout. Thanks so much.
Wonderful news and thanks for sharing!
,,,,7,,
Can this exercise heal the pain?
@@johnbuyo yes
I also have a lower back pain
I experience the left side
It aches a lot when I do forward bending
Thanks for sharing this exercises, highly appreciated
I can’t believe how helpful this was. I’ve had lower back pain off and on since giving birth and I believe doing this daily will truly help. Thank you😊
Glad it was helpful!
I have had lower back pain non-stop lately which lead me to this video. Today is day #2 and I already feel see much better! I can feel the relief while I’m doing the stretches/exercises, it’s great - thank you!
You're so welcome!
Thank you for not just sharing the exercises but also doing them along with us. It definitely helped. The exercises have helped; I’ll continue doing them over the next few weeks to see how much progress I can make. Thanks again 😊
My pleasure!
Thank you very much for taking the time to do this. There are so many personal trainers, body coaches Etc who give advice on this kind of thing but you never really know who you can trust. Doing that you are a licensed physical therapist definitely gives me more faith in your advice. As well as the fact that some of the things you show here are things at my chiropractor and a physical therapist showed me in the past. There are a lot of us who can't afford or can't get to a physical therapist on a regular basis and you don't know how much it means to have someone like you share this information.
You are welcome, Frank! I am happy to help and appreciate your support!
You have helped me SO much with my sciatica pain. You’re the best👏🏼👏🏼👏🏼
You are so welcome, Connie! I am glad you are feeling better and thank you for sharing!
It's unbelievable these simple stretches can reduce my lower back pain right away! I'll add this in my routine every day. Thank you so much!
You are welcome! I am glad you are finding them helpful and thanks for sharing.
Great to be able to follow along. When I try by myself and either forget the exercises, or get bored. I've tried several times to solve lower back pain so am going to give this a go for a week or so.
Lovin it💚, still doing the other 8 min lower back stretch 3 times a day. Will continue to do that in the morning.I think this one gives abit more relief in the the upper back as well so it will be my new afternoon and evening stretch. Thank you for all the great work Jared, keep it up💪👍
You're very welcome, Gr33nz! I'm thrilled to hear of your success with the other video and I hope these help you out even more! Thanks for commenting.
Thank you very much! As a 51 year old with bad lower back pain daily this does alleviate the pain.
You are very welcome, Rich! I am glad this helped you and thanks for commenting!
One of my favorite videos. Been following along for a couple of weeks. It helped get rid of my lower back pain. Will continue to do it daily to strengthen my back.
Oh, wonderful news! So glad it is helping you.
You are just an awesome man!! Thanks for giving such helpful exercises
This was super helpful!! Thank you!
I woke up with really bad back pain today and after I did the stretches, my back felt better!
You're so welcome!
Feels great and light in lower back after doing these follow along, thanks for the content 🙂
Great to hear!
Awesome...I'm trying this starting today..thank you for the video👍
For the last 3 months I've had excruciating lower back pain. Being a mum of two very active toddlers meant I had to grin and bear it. The GP's solution was painkillers and skeletal muscle relaxants. It wasn't getting better, but after a week of following your lower back and core videos, I've noticed a massive improvement.
I tweaked my back playing golf ( Forgot to Stretch), could barely walk, this exercise took me from a pain # 8 to a 3.
It tightened back up and I did this again, worked perfectly. I will do this every day.
Thanks
I hope you find these exercises effective, J Dennis!
2 sessions of this and it's sorted my back out a treat! My backs been killing me for the last 2 weeks and been struggling with work. Thanks ever so much!!! 👌👌
My pleasure!
That felt amazing, been dealing with this lower back pain for almost two weeks and that was the most relief I've felt
Jared, the follow along videos are the best. I use these everyday. So much better than “do 3 sets of these.” Follow along videos keeps me following along every day!
Thank you so much! I am glad you are enjoying that style of video!
@@toneandtighten Definitely. Following along videos are the only way to go. Thanks so much!
Wow this was actually amazing. Just did one session and already feeling so much better. Definitely using this daily! Easy and effective!
Wonderful news!
Just brilliant, thank you Jared!
Having left back pain this morning. Thank you 🎉this was very helpful
Unbelievable!!! I had this pain in my lower back for the last two months this relieved it so well
Oh, wonderful news!
I've been having back pain all week. Woke up this morning and tried this video, and noticed immediate relief. Will definitely incorporate this into my daily routine when I first wake up! Thank you!
Glad it helped!
😢
I had been too overwhelmed to sign up for more sessions with my PT, and lost the exercise sheet he gave me. These are the exact exercises my PT told me to do. I already benefitted so much from your foam rolling video, so that's how I know to specifically check your channel for my current problem. You're helping a lot of people with your content. I hope you find fulfillment in knowing how many lives you have improved because of what you do. Thank you very much.
You are welcome! I appreciate your comment so much.
These are my ‘go to’ pain relief exercises.. when I need them . Thanks yet again 🙏🙏🙏🙏🙏🙏🙏
You are very welcome! So glad they are helpful.
Been doing this for 4 days now and feel so much better!!! Thank you!!!!
Awesome to hear, Maria!
Started doing these exercises just a few days ago and have already felt some pain relief. Thank you!!!
You're so welcome!
Love these stretches, really works well with my back. Feeling so much better . A big thank you for these exercises.
So glad you are enjoying them and finding them effective!
Excellent channel with a very lucid explanation with reasoning. Hats off to the Dr.
Thanks so much! I hope these exercises help you and thanks for commenting!
This exercise is fantastic. All of these moves are things my physical therapist recommended I do. Sometimes I just need to be reminded what to do lol. My back feels so nice right now
Awesome to hear!
Been having lower back discomfort due to getting wiped out Surfing and landing on my neck; back 7 years ago. I cleared after Doctor check up. Lower back issue is not pain but discomfort. I used ur techniques about 1 week ago. Following day I was sore. On 3rd day I felt noticeable relief. Haven't felt anything like it. I will continue using these exercises.
Thanks much.
These absolutely work. It takes time. Just don’t give up. It took me 5 weeks to get to sit in a chair. Great stuff, thanks so much.
Thank you for this! I appreciate how simple these routines are. No equipment needed. This is very helpful 👍🏻
You're so welcome, Krista! I am glad this routine was helpful and thanks for sharing!
Thank you it’s very helpful no equipment needed You
I didn’t think these would work, to be honest. Here I am, three days doing them, twice a day, and I went from literally crawling out of bed to standing out of bed, as I used to. The pain is not gone, but it has helped so much. I am definitely going to continue doing these every day. Thanks
You are welcome! I am so glad you are finding these helpful!
Thank you thank you thank you!!! Thanks to you able to get through the day pretty much painless ❤
you’re 1of1 thank you for helping me relieve my lower back pain. just came across this video after injuring my lower lumbar and i feel like i’ve just instantly recovered from it. i am going to continue doing this for the rest of my life. thank you so much once again 👌🏽
You are so welcome!
Great video. For those doing these exercises who have knee issues or after knee surgery, try the bird-dog using a chair or a walker. Remember to bend the knee a little and focus on using your core muscles. It might work for others - it works for me. Also look at his hip flexor video - great tips/exercises for weak and tight psoas muscle which connects lower spin and front of hips. Usually hips are affected if you have knee issues.
Thanks for the tips. I'll look into em
You’re a life saver! After 3 days of high intensity lower body workouts I was bed ridden for a day and a half. I had a sharp shooting pain in my lower back. After this I can stand up straight and walk normal again! 😭🥳🥳 Thank you!
You are welcome! So glad it helped
Hey...i have an query...at first did the exercise pained ??
Wow that helped so much! Hope there are more videos like this!😊
Glad you did each one with us. Thank you 😊
You are welcome! I hope you are finding these exercises effective.
I woke with a severe back spasm today, so this is very timely and appreciated.
Sorry to hear about your pain; hope this helped you out! 🙏🏼
Since I have been trying your back experiences,my back pain is completely gone. Thank you so much! Bravo💖
This is fantastic news, Sh R! I'm so glad I've been able to help you and thanks for your kind comment!
My also
Thank you so much for the video, due to a complication one of my legs are shorter than the other by an inch or so and while normally this doesn't cause me any pain, the workload hasn't been the most forgiving and I woke up with sores all over my body, specifically my back.
I did this once and already I felt some relief, will be doing it again as many times as you recommend
.
You are so welcome!
Thank you somuch for all those video which helps every person I was in pain from weeks and just try ones and I can breath in peace the pain is gone may you live long with good health and with happiness
Hello sir, sir i am Athlete and i am 16 years old.. i need your help ! please help me. sir my knee get over used that's why it get swollen so please tell me how can i cure that and can i do strengthening exercise. please, please help me.. i am in problem.. please reply.
You need to go get it looked at by a local doctor Madan. You need help from a local professional who can diagnose what's wrong with it and give you exercises specific to your needs. Good luck.
Hello sir, I am Athlete and I am 16 Years old... Six month ago I feel fatique in my Quads continously so I go to local physiotherapist he said me that you have to do strengthening exercises of Quads. I am doing continously with weight and my Quad size increases and I can feel tone but now also I feel fatique sir please help me, I am in trouble I want to play but can't ... Please tell me how can I cure completely.. please, please Help me..
Thank you so much for the help. I’m already feeling relieved and I’m hoping to stick with this to get this lower back pain done with!
You're so welcome! I hope it does help!
Great compilation. Thank you for taking the time to create this.
My pleasure!
Hello Jared, thank you so much for this video, very helpful!
You're very welcome, Phillip! I am glad you found this helpful and thanks for commenting!
Thanks so much great stretches and video and I really love the follow along
You are welcome! So glad you enjoyed it!
Thank you for these exercises and for the timer so that I could do them right along with you.
You're so welcome!
1 day ago-I follow you as you have strengthened my knees. Knew I’d find a video and sure enough on my second day I have started some relief. Thank you for making it easy to understand and do! Can’t tell you how much I appreciate you!
Wonderful! So glad it is helping!
Your exercise video for neck pain and headaches is so good. It has relieved the headaches and constant pain. Now I will work on my lower back with your help. Thank you
Thank you so much and you are welcome!
as a person who is dealing with chronic back pain from bloated and injured discs this tutorial relived my pain so much. I cant' thank you enough. you are a life saver.
You are very welcome! I am so happy to hear these are helping.
Simple and effective. I benefitted significantly from doing these exercises daily and shared this video with my friends with back pain. The "follow along" videos are much more easier to follow and make it easy to do the exercises.
Thanks so much for sharing!
very effective and simple routines with clear instrucyions what a difference !! thanks again
You're very welcome! Thanks for the positive feedback.
The video has worked wonders on my back, I feel immediate relief! Thank you so much.
Oh, I love to hear that! You are so welcome!
This was so freaking AWESOME! Thank you so much. I recently pulled my lower back this past Friday lifting a tire and this helped so much. So glad to have found this video and your channel.
I am so glad you enjoyed this routine and found it helpful!
Just followed you through these series of exercise and I have a great relief....I am very grateful for this....thumbs up!
Great to hear!
Straight into it. No stuffing around ... 😊 effective too. Thanks mate
Really impressed with the different stretches! Thank you! They have helped me before with severe neck strain and loss of movement to carpel tunnel and now low back pain. Thank you. Very happy to recommend your channel!
You're so welcome and thanks for your support!
This right here. This helps. A lot. Thank you 🙏
THANK YOU!!! These helped my lower back pain immensely!
You're so welcome! I am so glad they helped!
Be happy, I benefited a lot from this exercise of yours
Wow great stretches. Helps me everytime. Thank you💞💯
You are welcome, Lisa! I am glad these are helping and thanks for sharing!
Great content! Really helping my lower back pain! Subscribed for sure!
Awesome! Thank you!
Every time I have a training accident or get hurt I check out your videos. You are a straight up wizard!
Thank you you much for this. I just had the worst lower back pain where it was hard to walk.
Woke up searched your for lower back stretches and came across you again.
Tears of joy right now 😢😊❤
You're so welcome! I am glad it helped!
I have been using this video all week 2-3 times a day and cannot say enough good things about it. My back feels better every time after I follow along to this. Thank you so much for making this video.
Thanks for sharing!
Easy to follow steps.Thanks
Thanks for your video . I’ve been doing the stretches for a week now and noticed a significant improvement in my lower back pain and stiffness. Cheers from Toronto. Liked and subscribed.
Have you recovered from the pain completely
The relief this has given me after months of searching for a routine is Incredible, thank you!
You're so welcome!
I did something to my back today at work, hurt like hell. After work I came home laid down for about 20 minutes went to get up and my back was locked up!! I could barely walk! Almost dropped a few times coming down the hallway. Found this vid, did the stretches twice, my whole lower back actually feels “unlocked”!!! Still a little sore but I can move!! Thanks for posting this!!!
It’s hard to believe how effective and fast these 6 short exercises can help reduce the acute pain in my lower back. Thanks much!
You're so welcome! I am glad you are enjoying this workout!
Started watching some of your exercise videos and very them quite helpful therefore ty. 🙏🏽
Glad you like them, Rachael! I hope they continue to help and thanks for commenting!
Literally just found this video and this is by far the most Lower back pain RELIEF I have ever felt I am a mom and epidural really messed up my back 😢 This video is amazing, Thank You So Much for posting I know it was 2yrs ago but this video is a lower back pain saver/changer. Amazing just wow I got up off the floor with my back feeling so much better than 9mins ago which it was super tight and painful. This is a life changer for real. Again Thank You Thank You Thank You a Million Times Thank You !!! 🎉😅
Oh, amazing news! I am so glad this helped you and thanks for sharing!
I had spinal and hip cancers at different times it did take a while to get on the floor but thank you getting up was much easier. Living with this for ten years. Thanks I will continue these and get back to your page.
Good luck! I hope you find these helpful!
THANK YOU 🤗! Your knee & ankle exercises helped me so much when I slipped on wet grass and twisted both quite badly last year. Followed these back stretches & already feel less tension & pain in my lower middle back (I think I jarred my back doing a sudden movement(s) at dog agility with my 🐶 😩. ) I can’t do the last exercise as I can’t put weight on my right knee. Any alternative exercise to that one ? Thanks SO much again.