Strengthening your lower back muscles | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 16 ก.ค. 2024
- #lowerback #lumbarspine #backstrengthening #lowerbackexercises
Daily Rehab this week is working through the progression of exercises to help you strengthen your lower back extensor muscles, right down deep in the lumbar spine.
Particularly good for people recovering from a lower back injury or suffeeting from acute or chronic lumbar spine muscle extensor weakness. If you have been working on your core, on your glutes, on your hip hinge, even your deadlift and still struggling with weakness and pain - you may need to start thinking about your actual lower back muscle strength.
1️⃣ Swiss Ball Y's
2️⃣ Swiss Ball 4 point Hip Extension
3️⃣ Bed Supported Single Leg Extension
4️⃣ Open Chain Bed Supported Hip-Back Extension
5️⃣ Open Chain Bed Supported Hip-Back Extension - with load
6️⃣ Closed Chain Partner-supported Hip-Back Extension - without / with load
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You actually cured my back pain that I’ve had for over 10 years. I CANNOT THANK YOU ENOUGH. THANK YOU!!!!
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How long u did it?
Out of all the back strengthening exercise vids ive seen...yours is by far the best!
Wow, thank you!
Thank you for covering this. Excellent.
1 2:00
2 5:00
3 7:00
4 11:00
This is exactly the specific sort of instruction I’ve been looking for. Thank you.
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This is great, thanks for going through this step by step.
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Thank you so much! I am binging your videos! So helpful!
Haha hope you get a lot out of it!
I have been searching for excersie for my lower back for years. I think this is exactly what I need. Thank you for making this video. 😊
You're so welcome!
Thanks - literally the perfect video I needed!
Glad if works for you! 😄
Thanks so much for this wonderful video. I love how much you detail each step. I twisted my sacrum recently and it's been pinching my sacroiliac joints and giving me awful pain in my thighs. I'm about a month out and still hurting so I thought doing some low impact lower back exercises would help with the recovery. The fact that you say at one point "This may seem easy to you but for some people it's not" really hits home. I'm only in my thirties and 2 months ago was in the gym 3-4 times a week with no issues, and can't even pick up my two year old at this point. I'm hoping for a good recovery and am going to be using this to hopefully help! Thank you again!
Hope it goes well! If you get stuck have a look at our rehab programs online at physiorehab.com
Thanks Tim- as a nurse and working from home for 2 years I’m not sure what’s worse- lifting heavy pts n being on my feet all
Day or sitting/standing at computer. Thoroughly enjoy your videos. I’m one of those immensely stiff person w tight joints/muscles despite working out quite a bit. Your exercises are spot on
Glad you liked them I hope they help 👍
Thank you will work on this exercise so I can make my lower back muscles strong again.
Hope it works well!
One great video and one great teacher ! Outstanding .
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Really excellent form demonstration and explanation. Thanks for sharing this!
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Thanks!
Love how specific you were about what stage to do the exercises. Good video
Glad you like till it hope it helps 👍
Wow exactly what I’ve been looking for I’ll give it a go thank you
Really great video. You explain everything so clearly and simply. Thank you
Cheers 👍
Wow, with the swiss ball, thats great. Its somehow now obvious to think about this movement but its also so obvious once you see it. Def one of my fav videos!
Thank you so much 🙏🏼
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Thanks for the video. Great exercise!
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Had recent spine decompression surgery, thank you for this video
Very good video. I have spent months strengthening my abdominals, gluts, hamstring and increase mobility through pelvics. But this is exactly what I am missing. Adding these my dailys and looking forward to getting ride of these back pain for good.
Good stuff
Tx u so much for sharing 🙏❤️
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Very amazing experience to learn the exersices. I will make my back like hell now!
Hope it goes well!
Been looking for this exercise. Thank you.
Great 👍
Thank you. Four years ago I injured my lumbar spine in a car accident. Did psychical therapy three times. Pain has gotten worse over the years.. ironically they told me to strengthen my core to support my spine but never told me to restrengthen the muscles surrounding my spine. Took four years but it literally dawned on me as to why wouldn't I strengthen my lumbar spine since that's what I injured??. Definitely excited to start doing these exercises. Also I am over taking muscle relaxers just so they can stop working after a few months.
How did u go? Im havimg improvements with these types of workouts pretty quickly. Knee shoulders wrists.
Thank you. Ill try these next time in gym!
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Very good, very informative video. Thank you!
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thank you
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This looks like exactly what I need to help strengthen after 2 L5 S1 surgeries.
Fantastic video - I am a masters swimmer getting destroyed on underwater dolphin kick by younger training partners at least in part because my lower back isn’t strong enough to drive enough kick frequency or power. These exercises are really going to help. So well presented - thanks.
Great hope you go well and keep up with the others!
Great stuff
Thanks 👍
Great explanation thank you
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Awesome video
Thanks 😄
Thanks
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picked up a miles box back in NTC 2 years ago and now my back has never been the same, ill try these excersizes see if they help.
I had a job 5 ys ago that required lifting but never thought it went too badly.. And during lockdown pools are closed and limit the number of people.. So now I find myself in the worst shape of my life and somehow back is so weak and hammy are tight. So I must have been compensating w my legs, which are now weaker due to the pandemic. THIS VIDEO is priceless to me now, thanks so very much! I'm slowly increasing my core routine and will be adding this as well. 💌💌
That’s great! 😄
Great explication thanks
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The 1 leg hip extension on plinth exercise is how I've herniated discs a few times as they're bulging, I can't seem to get my back strong enough to do that one, so it just makes my L4/5 break down... suffering with it for over 20 years now
Thank you. This is very helpful. I'll try out the beginning exercises and see how I progress
Hope it goes well!
I strained my lower back while working out. After xray figured out my lower spine is curved.. which made sense why i have a weak lower back, core, tightness in my hips/ pelvic bone although been working out for years.
It’s not easy at all working on myself
Hope you go ok!
@@physiorehab i’m on day 3 doing your stretches and lower back strengthening. Took like two weeks off the gym. THANK YOU for the content. I’m on my way back. Plus i feel so much better because my hips aren’t as tight! Boy they really work good🙏💪
Workouting ?
You mean outworking!?
Did you need surgery to fix your lower back scoliosis?
@@andyl9900 nope doc said it won’t affect me. It’s some what mild. But been getting sciatica often. Need to stretch everyday but been slacking
What i like is that you aren’t saying that “a lot of people are doing this exercise wrong”, but just showing how it’s done👍🏼
That’s it 👍
Love your video, just find your channel... great teachings... THANK YOU 🙏🏼 🥰
🙏👍😄
I will try them. I had my L4L5 replaced with an ESP disc 7 months ago and I still have some lumbar discomfort
Go carefully with any high level exercosss within the first 12 months
I love these exercises! thanks. Just wondering if these also target the Multifidi for stability?
Thanks good great job then.
This looks great, I'm bouncing from pulled back to pulled back. Will let you know how it goes with this for me. Thanks
May I ask has this worked as I have the same problem as you ?
@@tiernankearney9306 ongoing but backs holding up the last week or two. I'd reserve judgement till I'm 6 months deep and see how many times I've been I agony or bed.
@@edleonard2395 thanks boss
@@tiernankearney9306 good luck with it. Give it a go. Can't fault it.
Hope it goes well!
My issue is horrible misalignment, tight muscles. I can't do much exercises often as I'm so bad often, but when I feel good enough I do mountain biking. many exercises require to already be good in the back.
But I've been doing first hip extension exercise sometimes.
This will help. Me. I feel like my lower back is getting worser.
Hope it does!
‘extensors’! Every day is a school day!
I love you butah
Hurt my back twice, once in gym, once when i fell down. Got an arched + weak back, so gonna give this a try and see how it goes.
Hope you go ok!
So?
How did it go? Curious of ur progress.
Are your back okay now?
😑 had spinal fusion.. only two months out.. not ready for this yet but getting there :)
One day!
@@physiorehab thank you. Yes!
Back Extensions…Holds vs. Reps…
how many reps, sets?
A minute hold, but how many times?
Any suggestions of reps, sets, frequency??
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Thanks this is very helpful! Would you recommended avoiding weighted bent over rows? These seem to tweak my low back.
The maybe a Problem if your abdominal strength doesn’t match the load
@@physiorehab Thank you for your response. I think I need to build up abdominal and back strength with more exercises like you feature here.
I suppose you have to warm up a little before you jump to do those exercises, so don't hurt yourself.
Will this apply if I have herniated disc or bulging disc? Thank you.
you are very specific however it took a time to actually start the video...,once you started with actual exercises it was informative
Ok!
I'm able to do back extensions on a roman chair holding a 20 kg plate on my head( supporting it in my hands not on my head ) but I read somewhere that over the long term they aren't so good for the spine. Would a reverse plank isometric exercise while holding plates on my stomach be a superior exercise? It would keep the spine still and the forces would be evenly distributed across the intervertebral discs.
Read somewhere? Was it a published paper or just someone on social?
Is there any way of improvement of sitting capacity of the back. I have to sit for hours being a pilot and my back gets stiff due to it. A big fan of yours
The more core stability and spinal control you have the better. Sometimes it comes down to disc degeneration, age and load in the end
Regarding the previous video about anterior core strength, is it normal when performing knee floats on one leg for the hamstrings to tighten on the other leg that's not doing anything? Also, what do you think of performing knee floats while holding up the upper body with the elbows? It seems to concentrate the exercise more in the lower abs compared to when I perform it with my upper body flat against the ground as you show in the video. Thx.
See my answer in your other comment
Hi! So how is the first exercise?i mean the motion is also the first step or just rhe second repetitive?
Hi. I don’t know if this post shows up but here goes: I’ve had my hips freeze from an abdominal injury. I was moving my spine instead of them. Recently I started doing transverse exercises and am slowly recovering breathing patterns and some posture correction. However... the lower back is so weak. So are the love handles right on top of my hips. The only way I could “wake them up” was to put my hands behind my head, stand against a wall, put my elbows on the wall and slide up the elbows, as if I am trying to stretch the lats. This woke up my hips and my love handle area but just a bit. Any idea what the hell is wrong? Haha ty
Not entirely sure what’s happening there but hopefully the core work goes well! If you get stuck have a look at my lower back and core program: physiorehab.com/rehab-programs-lower-back-core-rehab
How many reps, how many sets for that first one please sir?
Who here has fixed lower back pain with these exercises? I haven't done them yet but they make sense to me. I'll try em starting tonight everyday. If u want results let me know.
Hope they go well for you!
Results?
How many reps and sets per exercise?
Some questions
1. How much should be the ball radius?
2. Any particular brand?
It all depends on your height
I’m a gymnast and I have a weak back so I always have back pain. I hope this helps.
So do I!
It doesn’t hurt while I’m doing this but it hurts once I relax my back
You may need some more core strength for this
do you use these in your lower back program for bulge disc
hey doc when i stand for a long time or after i walk i sit to relax muscles then my back pain killin me is it a sign of weak back? kindly reply thankyou
Could be, perhaps take a look at our rehab programs to help at physiorehab.com
i was in a car accident where i fractured the t-4 bone in my spine and i was cleared to go back to sports, but when i base girls in cheerleading my lower back is what hurts, along with a little bit of my upper back. i think it’s from not using my back muscles at all for the past 5 months but i’m not sure. do you think this video will help or do u recommend any other videos?
I would recommend getting your core and spinal stability assessed to see wax stat what is lacking. Failing that have a look at our lower back and core program at physiorehab.com
Are these good for rehabilitation after a disc hernia, for to strengthen my back enough so i can be able to lift weights, ride a bike and etc. again?
Yes but once you are mostly pain free and normal movement
Are these safe (appropriate) for therapy with spinal stenosis?. Needed to overcome weakness due to too much sitting in front of a computer...
Perhaps stick to less loaded exercises -m
I have a question, i used to be a really active person, i walked everywhere, i did gymanstics, strech or practice at home, but then the pandemic hit and all that, fast forward half of 2020 i started to do exercise again but everytime i did anything sitting or on the floor like abs or a plank i have to stop and strech mid routine because my back hurts, do you think i lost strength? Or perhaps i forgot hpw to do things properly even tho i dont believe it
Sounds like you need to slowly get back to what you were doing!
Hey Tim, is there a progression prior to the first exercise? I’m struggling with even getting one rep out. Cheers
Yes prone glute raises - see the most viewed glutes exercise on our channel
May you offer any advice for someone with Spina Bifida?
Not really my field of expertise sorry! Are you in a wheelchair and have lower back pain ?
Can Overtraining cause lower back weakness and Some Pain ?Thanks Sir
Perhaps! Overtraining of what though ?
Would this be good for SI joint pain or should i focus on another muscle group?
Yes if you problem is not that sore
@@physiorehab thank you
Why does my coccyx have pain when performing these exercises?
How do I stretch my back after these workouts??
Have a look at the QL stretch video !
Hi, would this help with a L4/5 right side disc bulge?
Yes, as long as you are doing all other core work
Thank you for this. Do we do warm pad and massage first?
Hi there I suffer with terrible back pain brought on mainly from bending over for periods, particularly when I'm gardening. I'm out of action for days when it comes on but I think it's weak lower back muscles from many years of sitting in an office chair. I'm looking for an exercise regime that can help. Would these exercises help?
Head to physiorehab.com for the programs
Ouh yes we have the same shoess 🤪
Good shoes! 😀
Hi, not sure if you can advise or not, regarding my lumbar situation, but if you can, it would be greatly appreciated. I had a motorbike crash around 26 years ago and wrenched my back in multiple areas, including the lumbar. Nothing was broken, but I've had constant pain ever since. Doctors wouldn't do anything, except prescribe strong pain killers and recommend spinal fusion surgery. I've learned to mostly live without pain killers and over the years have spent thousands on Osteopath sessions, which have helped massively, (my spine was crooked for many years after the crash and now it's not), but it's never completely fixed the issue. The lumbar area in particular, really affects my mobility and balance and I've also piled the weight on too from lack of exercise. I have good periods and bad periods with the pain, but have just been going through a really bad period, which is making me once again search for a way to either fix this or improve it greatly. I've managed to drop around 3 stone over the last couple of years and continuing nicely in that regard, but it's slow going. I have literally no core strength, no lumbar support, to the point that I have to be really careful doing core exercises, as it's super easy to trigger weeks of severe pain. My lumbar region is almost flat, (no curve), very tight and I've got a bulged but not ruptured disc at L5,S1.
I think I need to try to achieve multiple things. Regain my lumbar curve and spinal mobility, achieve good core strength and strengthen my back. The difficulty is how to do that safely, without making it worse. I can't currently do sit ups or leg lifts or anything like that, because they make it much worse, although if I put something under the lumbar area for support, I can sometimes get away with it.
Any advice on what exercises might help to sort this?
You need to go and see a decent physiotherapist my friend. Online info is great but exercise prescription really needs assessment of your abilities/limitations as an individual. PT will also give you the education, encouragement, and confidence to restore normal pain free movement.
Perhaps have a look at my rehab program at physiorehab.com
What is the best bench to buy to do these exercises?
Just use a sturdy kitchen table or kitchen bench top
I have stress fracture in my lower back. Can I do this
Perhaps see a physio first and clearance that your core is Strong enough
Is this program good for a person with a lower lumbar fusion and spinal stenosis?
Probably to high level the last ones. Focus on core strengthening of the abominals first
Starts 2:25
Is the last exercise safe for people with disc herniation?
Make sure there are no symptoms
My back is paining when Iam hanging
Maybe dial it back a level
Can i do this for lumbar strengthening post 3 months lumbar fracture?
I would be working on other exercises first. Have a look at this program: physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
What if we wear ankle weights instead of a dumbell ?
Sure good to start off with!
Is this for L5S1 disc protrusion recovery??
It’s way down the track when you are doing more strength work. Have a look at this program www.physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
How often should I do these exercises? Daily?
3 x per week max
Can someone with osteopenia in the spine do this exercises?
Perhaps work on my other core work first
Beckham Light
Still don’t see the resemblance!