7 Simple Core Exercises That PREVENT Low Back Pain
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
- 7 Simple Core Exercises That PREVENT Low Back Pain
Bob and Brad demonstrate core exercises that can prevent low back pain.
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The exercises:
3:41 1. Hook-line Rotation (Back flat on floor, knees together, hips rotate side to side)
4:47 2. Double Knees to Chest
5:42 3. Spinal Extension (Belly down, arms push the upper body up) - Not for everyone
7:45 4. Flat back Knees to Chest (Hands under belt area, lift legs without arching your back)
8:12 5. Bicycles (Back neutral on floor, cycle legs) - Needs more core strength
8:58 6. Superman (Belly down, can do single arm + leg for alternate version)
10:14 7. Quadruped (On hands and knees, lift one arm + 1 leg, neutral spine)
Thanks for writing these down w/ times
@@flybyedandy thanks for writing you're awesome
Marathi
Thank you! I love Bob and Brad
I have the deepest empathy for anyone who is living with chronic lower back pain. This is a club that you NEVER want to join. I live with low back pain every single day of my life and there's been days when I have wished for death. My gratitude to everyone who wants to help people with back ailments. Thank you Bob and Brad.
I have that pain too. I can sit ok but standing hurts.
@@gloriaheater4660
Standing in a still position is absolutely the worst.
How are you now? I've noticed that working on my core (bracing and contraction) has helped me.
@@pournima8096Hi there. I still live with back pain. Some days are better than others but I experience back pain Every. Single. Day. I have ZERO control over my life. My back makes all the life decisions for me. Exercise helps but it's not a total cure. Thanks for asking about me; I'm glad to know that you have been able to get a little relief with core exercises. I listen to any and all suggestions for pain relief. Thanks for your supportive words. Appreciate it ❤❤❤.
Your theme song rocks. Billboard Top 100.
Lmao
🎵🎶 Bob and Brad
the two most famous
physical therapists
on the Internet 🎵🎶
I read this along with the music
@@sayanganguly381 Me too. :)
That’s the only reason I’m watching this lol
Many years ago, I had an old guy cycling mentor (retired chiro doc) that I used to do long weekend rides with. He taught me a series of eight moves - all variations of these. At that time, I was attempting to comfortably reach the double century (200 miler) distance, but my body (neck, shoulders, back, core) would all fail me around the 120 mile mark. After about a month of doing this daily routine, my core strengthened considerably, and I got to the point where I was able to ride a 200 mile event every month, sometimes two per month always finishing strong and ache-free. Cycling does nothing for the core, so these “floor moves” really make up the difference between, finishing slow and weak vs fast and strong. I start every day with my “8 point routine”, and have never had a back ache.
Sorry for my bad english. Can you guide me this exercise, please
Thank you from a German student with lower back pain due to intensive study !!!
I did some of these stretches, and I can already feel a difference in my back pain. You guys are AWESOME. Thank you very much:)
I've had back surgery. I herniated a disc 10yrs ago(L7 S1)
The only time I think about doing stretches is when I'm in pain.
I'm going to take a screen shot of Bob and Brad for the wallpaper on my phone to remind myself to do these stretches everyday.
Didn't know a person had a l7s1 taught it was l5s1
Same for me, when I’m not in pain I don’t think about doing my stretches or exercises. I’m really needing to change that!
L7?
Same here Kels. That's when my pain returns....
Are you a supersmart dog that can read and write?
As an active teenager I would feel intense lower back pain in certain activities. Thank you so much
Same dude...it's a real pain😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
Yourwelcome
Same....I used to do so many goddamn sit ups, I did like 400+ every day, and now whenever I do over 100 in a row my lower back feels sore for like 2 days.
Q
@F-54 JOSEPH Lmao
You two guys have improved my life, I am very grateful !
That is why we do it :)
Many thanks for your expert advise. I really liked the way you both explained the exercises.
You both are just so great. Thank you!!!
I want to thank you guys, I am happy you are helping me revise my exercise habits!
Thank you so much for this video
I really appreciate all the straight forward easy instructions
Thank you Bob and Brad you both saved my back. I was diagnosed with cysticercosis at right spine and slip disc trust me I have gone through hell sleeping with that pain all day, these exercises helped me a lot, I did this continuously for two weeks & i got results. From my bottom of my heart to Bob and Brad Thank you so much.
How are you now bro
I’ve been doing the P90x abs workout for years and still would have low and mid back pain. I tried all of these exercises and they were all pretty easy for me except for the Superman. As soon as I had some difficulty with that I knew that the Superman was the missing stretch I needed and after doing it twice my back feels Strong Like Bull and I’m very Thankful on Turkey Day for that!
Thanks for the video guys! You are always informative.
Thanks you guys are awesome this helped my lower back alot!
i love your song!
Bob and Brad
the two most famous
physical therapists
on the Internet!!!
This is an excellent video and will be incorporating it into my lifestyle at least two or three times a week some of your other videos have helped me greatly with my niece I really appreciate you guys
Out did yourselves tonight Bob & Brad. ❤️THANK YOU for this incredibly helpful demo!
Thank you Mary! Glad that you found it helpful :)
Love these guys, the make it easier for me to continue with my routines.
Thanks guys! This is great. Was looking for some easy, straightforward core building exercises and these fit the bill. Easy to understand, easy to perform.
Love you guys! Greets from Moscow, Russia!
You keep it simple, easy to understand, very hard to do it wrong...
With all modern "rehab-kisenio--myofascial-3d-4d-flow" shit fitness trends, where everyone says that you always have to think about your body as a whole(what is true of cause) people really forget, that you also have to do exercises right, understand what you do and that you have to do it consistently!
Everything works! (more or less) Every movement (with proper technique) works for our body!
You just have to do it on regular basis.
And you have a higher chance to make the successful routine with simple and proper movements.
Just want to thank you for all you do. I am 58 and after suffering debilitating hip pain I tried some of the exercises and it is like a miracle I have mild pain and tremendous increase in my mobility You guys are my Angels.
Thank you for these videos❤️
Thank you it's so helpful
Great video, always learning something new: the core muscles wrap all the way around front and back. Ever think of commercializing a long video, advocating your health care and stretching? You're in great shape: talk the talk and walk the walk!!
RE: exercise at 5:18 - I would strongly suggest only holding the back of the thigh and NOT the knees to pull legs back to chest. I tore two areas in my knee requiring surgery from this very exercise (pulling my knees to chest).
Thank u so much for sharing
You continue to read my mind!! The back is a bother for most of us at some point
We are Psychic ;)
@@BobandBrad plate inserted in my right clavicle on last28/09 ,also having communited fractured scapula.. using a sling...as a result of a scooty accident .. what type of exercise should I do now?plz reply sir..
I teach all of these in my Pilates classes. Very effective.
Your videos are great! Good core work! Thanks for the humor!
Bob and brad you’ve been a great help thanks a lot.
Our pleasure!
i have a bad back and am looking to strengthen my core muscles. thanks for the exercises :)
Thank you so much for this. I found a lot of information and good excercise in this video😄
Thanks
Excellent fellows! I have sent these to several of my Physiotherapy clients here in Canada to get them started on a healthier spine regime! Humour is perfect for also motivating people! Jane Sleeth PT and Ergonomist Toronto ON
Awesome exercises! Thanks for sharing also great reminder not to do exercises that are painful
Thank you :)
For guys that pwoerlift alot and ignore accessory movements these are good. I'm glad I knew about this beforehand but a video on it is amazing for those that dont
You guys have the best exercise ever
You guys are great. I've been learning so much. I feel my back grinding with almost every motion but no pain. My low back , even my legs hurt when standing (especially when doing dishes). X-rays showed beginning/moderate stages of arthritis. Doctor said not to be too concerned and do back exercises, so your videos help a lot. My insurance won't pay for PT so I'm doing it myself. I have to exercise anyway. Bought some bands, some weights and also started biking almost every day. Thanks guys for sharing your knowledge! 👍
Good for you Kriss! You're welcome :)
Back Mechanic. Read it.
Don’t do dishes!
They are awesome.
Can you make a postpartum exercise/stretching video. I just had a baby last week and as soon as the doctor says I'm ready I'm gonna workout.
Love your channel bob and brad
-Monique
Congratulations on your new baby!!😊
Great video, thanks for all your work!
And what do you think about using an abcoaster and having a herniated disc?
I just found you guys via a friend. Can't wait to try the exercises
Thank
I love these guys
Bicycles and the double knee press hurt my back a lot so I skipped those I just want to thank you both I’ve been going through a very difficult and emotional time with my back pain the yoga ball back reliefs have helped me tremendously
Are these safe for those of us with Osteoporosis and a hip replacement. I’m so excited that I’ve met the two of you and Sara Meeks. Thank you for caring.
You guys are nice folks, good video!!!
That intro is so lit .... I like it thumbs up
Hi bob and brad that good job
Would love to see a video on scoliosis. I have had lumbar scoliosis since spring 1994. I was 12 years old when it was diagnosed on x-ray by chiropractor. Had gone to chiropractor for a severe neck problem. Had come home from school one day with head tilted to the right so much that ear almost touched shoulder.
Yes I agree. A lot of people suffer with that
This is gonna be very helpful
I'm 36 and I've had stenosis since my 20's, major in my neck, had multiple disks replaced years ago in the cervical spine. I haven't been in any accidents, doctors don't understand. I also have minor mid back and moderate to severe low back issues. I have ddd, stenosis, myleopathy, arthritis, and connective tissue disease. Now they are testing me for other stuff. PT saved me from my frozen shoulder, bursitis and TOS although I still have some pain and weakness. I've been doing entire body strengthening and PT. It is helpful. I work for hours each day, a lot of dedication.
Really funtastic and knowledgeable sir,I m also physiotherapist.thanks
Simple exercises that everyone should know and use.
Thanks for the tip about no back extensions with spondolysthesis. My back got worse with PT until my doc did an MRI and diagnosed me with it. He told me to immediately stop doing any kind of back extensions, and my PTs added some exercises to strengthen the back and sides of my core in addition to the ab exercises I was already doing. It made such a difference! The best one involves a weight stack, so most people need to go to a gym to do it: With a pulley and its handle at waist level, you take steps back from the weight stack until you run out of cable, then step forward. Do this several times until you've taken 20-35 steps. Take sideways steps to strengthen the side muscles of your core.
you guys always have the best exercises for everything ... and with the demonstrations, we know they are good. ... would love to purchase the oversized floor mat Bod was exercising on ... can you suggest a vendor?
Thanks for mentioning spondylolisthesis. It’s more common than realized.
I think these exercises will really help.
That is great Joanie!
Exercises start at 3:38
Thank you so much, I'm 20 years I tend to put more weight on my right leg I think one leg is pulling more than the other and at the end of the day it tends to swell a bit can you help me plz, what exercise can I do and how can I fix it?
That's exactly what I was looking for! Thanks Bob and thanks Brad!
One question though: what's the difference between the 2nd and 4th exercise? Is it the flat back in the former and the arched back in the latter?
Im 27 and already have back problems i hope this will help, thank you guys for the informational video i really appreciate it and so do others
Did it help you?
thank you
You're welcome :)
Thank you so much i keep on following your exercise.
My muscles are weak so I keep on getting cramp or muscular pain.
It really helps me a lot.
Can you help me something with weak muscles
So, I watch a lot of your videos because first of all, I like your info and your humor. Secondly, I’m a 66 years old, very active and I suffer from chronic low back pain aggravated by my activities, primarily golf. I work out on the treadmill, the bowflex, the exercise ball and I stretch most days of the week. I am conscious of my age and I exercise appropriately, but my low back pain really hold me back. I have isolated my problem to the glute medius. Would you suggest to me some specifics on how to strengthen my lower back and reduce my pain please.
I have had scoliosis spinal fusion (with metal implants) from T6-T12. Can I still do all of these? I would really appreciate your advice!!
Best for pain relief is side plank...120 seconds at once per side! So powerfull
Great!
:)
Bob and Brad - I have clavicle misalignment/instability, i believe this is the cause of my suspected TOS (self diagnosed at the moment, awaiting mri), do you have a video teaching how to correct clavicle alignment? It feels like my shoulder should sit about an inch or 2 further outwards to become symmetrical with my other side, i would greatly appreciate any help you can give, best regards :)
Omg thx u for helping my spine I used to always complain about my spine thx u so much it was like u read my mind and just in case u think I’m a boy well I’m a girl
On that last one can you do both arms and both legs simultaneously.
Thank you, starting these tomorrow A.M.
I was in bed watching this video and did try them all so I know I can do them and make them part of my routine.
Nice video guys
Thank you :)
Nice
damn thats so crazy i was looking for more information and i actually some of these already, ahead of the curve !!!🥶hope anybody reading this prospers and enjoys their time here on earth, enjoy it...its really something
Hi Bob and Brad from South Africa. Your videos are so informative and helpful, thank you guys so much!! I have just one question, what is the difference between these two exercises in your video: Superman & Quadruped?
Its the same movement, but one is on your stomach and one is on your knees and hands. Do they work different muscles?
Hi Dave, the quadruped exercise would be better for strengthening the erector spinalis muscles (back muscles of the core) becuase you can stabilize in a neutral position! But both work the back muscles :)
Sir please make a video on very old people on how they strengthen their core if they are not able to do hard exercise only with simple exercise
I can’t do the third one either, Brad!
You guys made me laugh and taught me something haha
omg no way! is that bob and brad, the 2 most famous physical therapists on the internet~
Can you tell me where you can get a thick exercise pad like the one you are using ?
I’ve searched all your videos for L1 good exercises and strengthening. This is good but I’m hoping for more.
I have stretching for the lower lumber that requires the foot be placed high like the back of a couch then stretch to touch that toe. Then shift so I’m facing away 45 degrees the foot is now laying on its side then stretch to the toe again (up over my head as far as I can get to the foot.) Without shifting reach down to the floor. This last one stretches the nerve bundle that goes down my leg eliminating the pain from nerve damage from a car accident.
Do you have anything like that for L1?
Hi Bob and Brad! Thanks for your videos!! Where could I get the table you are using? I have difficulty getting to the floor due to a back and hip injury. Have a great day!!😄
Julie Chitty you can use your bed
Great plz tell me for multiple scelrossis patients those who can't walk r while walking thy fell
I have spondy. L4. Didn't bother me 35 yrs but now it does. I have stenosis. Hurts a lot Im at a loss. Sitting is fine standing painful.
Following a disc herniation and discovery of dessication in discs and a little spinal stenosis in my early 20s, i was prescribed many easy core exercises such as those shown here. I also did planks and wall squats etc etc. None of that helped and constant sciatica made it impossible to carry a school bag with more than a couple of books for 2 or 3 years.
Many doctors and therapists later, i found an ortho who *prescribed single leg rows and single leg dead lifts*. Once i reached a mere 15 lbs per dumbbell, my sciatica and pain disappeared completely. I hated weights and maxed out at 20 lbs per hand, and that fixed my bad posture.
These days i sometimes skip therapy for a few weeks due to social and work committments, and this often makes the sciatica return. All i have to do is rest a couple days, then pick up the weights again for those 2 exercises.
Bob and brad are great but i hope my experience is informative for somebody who is also frustrated by these easy core exercises as i once was.
Good luck all! :)
Hello, will give these a try. Did the therapist say why these were good for the back? I thought they were good for your glutes and hamstrings so would be interested as to why it works, thank you!! :)
@@broccolihighkicks3857 Hi, the reason was never explained, much less the specific muscles involved in the movements. I'm probably wrong, but I thought rows (and variations like single leg rows which are the variation I do) were for the back? As for deadlifts, your guess is as good as mine. Probably better ^_^
SuB SONiC i have no idea haha but will give it a try, i get terrible lower back pain /sciatica and still quite young. Really worrying...thanks for replying :)
@@broccolihighkicks3857 No problem, but even if we don't know whether they will work for you, please ask an orthopedic doc / surgeon if they're safe. We might have very different reasons for pain / sciatica, and I wouldn't want to make you worse.
Advice I am 100% sure about is:
I went to the best doctor I could find who lived the same lifestyle I do. He was an athlete himself and wanted me to have maximum mobility, whereas the other orthopedic guys I had seen all prescribed variations of light therapy, avoidance of all athletic activity, or, in one case, spinal surgery. Those guys were all old and mainly treated old people. Same knowledge but different expectations.
Good luck my friend. Please share the info with others if it's useful to you :)
Thanks for the video it's very helpful. Got a question, how many many do we do each workout? Thanks
Do 2-3 sets of 10reps of each
It's okay Brad, I'm special too!!!🤪😉
These guys are great haha!
Thanks Alex!
any opinion about vertical leg raises.
My Daily Yoga practice it's all of these almost everyday. Some on other days.
You both are really great. I do wish the very best for you both. I understand that one of you (sorry mixed up names) have a condition now which effects your ability to speak well. I'm so very sorry and please understand that I pray for you both. Thanks so much for your great help.
Chris
.
Thank you so much for these videos! What is the spinal condition that Brad has that he should not be doing some of the exercises? I know about the spinal stenosis, but he mentioned another condition that I am not familiar with. I want to check my MRI to make sure that I am not doing exercises that will make my back worse. I know that I have bulging disks, spinal stenosis, bone spurs and scoliosis.
Kathy Shearer he mentioned Spondylolisthesis which is sounds like you might have. I have sciatica, spinal stenosis and Spondylolisthesis. They often all go together. No fun.
If Bert and Ernie ever grew up... This would be them 🤣 love these guys!
Thanks for this! I have 3 kids and my back is junk now lol my spine curved to the left at the base and probably have some bulging discs.
When my core strength is on point my back doesn’t bother me!
Thank you for this video,it's much appreciated.
You're welcome! :)
Thank you so much for these! I’m 71 and never really did much exercising. Guess I thought I’d never get old! LOL! I just got back from my part time janitor job and my lower back was really aching even when I got in bed so thought to check out your video I had noticed earlier. I got on the floor (thank God I can still get down there!) and I did all of the exercises you demonstrated. I felt better already while I was doing them! Thank you soooo much!! I’m going to do them again in the morning. God bless you!
You sound super healthy for being 71! Careful doing the knees to chest one - it can create more problems if you have a bulging disc!