FIVE Best Core Exercises for Back Pain (Protects Spine!)
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- 5 Best Core Killer Exercises - FREE report
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Here are FIVE of the best core exercises for those dealing with back pain. These core exercises can be done using no equipment and no weights. Just you and the floor.
Protecting the spine is a pretty important thing, especially for those of us suffering from tightness, stiffness, soreness and day to day aches from increased sitting and/or decreased activity.
Do these FIVE core exercises for your back pain!
1) Cat / Cow
2) Bird Dog
3) T-Spine Twist
4) Bent Knee Drop
5) Bent Knee Twist
If you're just getting started, are brand new to fitness/workouts and consider yourself a beginner, please listen to Coach Brian. He wants to see you make progress and get OUT of pain...
Depending on how severe your back pain is, some of these may still be too difficult for you. Remember, listen to your body. If it hurts, STOP! Be smart. Go see a professional for treatment.
If you do these moves routinely, you will absolutely start to see and feel a change in your midsection and in your back pain. Give yourself 30-60-90 days of movements like this to begin to see and feel results.
Be sure to check out this channel for more core exercises and ab workouts once you are no longer a beginner :-)
Why Crunches & Sit Ups DAMAGE Your Spine
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Thank you for this. How many of each do we do a day? I have a terrible back that's getting worse with age.
Pick a couple to include in any other training you are doing. Start with 3-5
@@Criticalbench intro music plz
Thanks man, i suffer a lot with lower back pain, your exercises are a real help to relieve back pain thanks a million
You're welcome
Great video. I shattered my vertebrae years back and I had to incorporate these exercises in rehab and still do now 20 years later.
Just the basics that will certainly help
Thank u. I was looking for something to build a weak core other than cringes because I have lower back pain- & do not want to strain my back
Excellent video
Thank you very much!
Thank you so much for your content. I just watched/did 3 videos in a row and feel soooo good! The exercises are simple, short, and effective. Exactly what I was looking for. THANK YOU so very much!
Wonderful! We love sharing health and workout tips. We'll share more so watch out for them 👀
Thank you for this video. This is the BEST core video for people like me with no knowledge. These exercises look effective and gentle enough for anyone.
Thanks!
You're very welcome
Great video. I shattered my vertebrae years back and I had to incorporate these exercises in rehab and still do now 20 years later.
Keep up the great work!
Thanks Morning relief for low back pain.
You're welcome
Hurt my back going hard in the paint while riding mountain trails. Definitely needed this knowledge.
Glad to help
I'm in love with this routine.
Glad you like it!
This helps to alleviate stress on my back. Thanks for sharing.
Glad to hear that!
Thanks Coach Brian!
Thank you so much for this video!! I had lost 40 pounds over this past year, but that all came to a stop when I got into a horrible car accident. I ended up with a bulging disc between my L3 and L4, which made it impossible to do any type of ab/core exercises that didn't cause severe pain. Every workout was becoming leg and arm day. It wasn't helping me much in the midsection. After seeing your video and trying these exercises I feel happy and confident that I can continue on with my weight loss (I have quite a bit to go), and toning.
That’s great to hear, Dana! We're so glad it's working well for you! Keep at it!! :-)
Bro! Those are amazing exercises! My back pain stops straight away! You smash the system! BIG THANKS!!! :D :D :D
You're welcome
Thank you
You're welcome!
Thanks
No problem!
I am a new subscriber, I’m 66 years old and I am able to do this routine comfortably. I work out on the treadmill and a bowflex most days of the week. I am troubled with low back pain and am curious as to how often should one do this routine please.
That is really up to you. Your body will let you know when it's too much. You may want to start out conservatively with 2-3 times a week and then go from there
thx, just like my yoga class, i have trouble with back pain too
After few months of seeking a back pain treatment, I have finally discovered the ideal back pain guidebook for me tinyurl.com/backpain444 Certainly helps with back pain throughout sleep. Very glad with this particular guideline. It has everything I desired to help me relieve my back pain..?
After few months of seeking a back pain treatment, I have finally discovered the ideal back pain guidebook for me tinyurl.com/backpain444 Certainly helps with back pain throughout sleep. Very glad with this particular guideline. It has everything I desired to help me relieve my back pain..?
After few months of seeking a back pain treatment, I have finally discovered the ideal back pain guidebook for me tinyurl.com/backpain444 Certainly helps with back pain throughout sleep. Very glad with this particular guideline. It has everything I desired to help me relieve my back pain..?
Thanks coach 👍
Thanks. I had difficulty finding your workout this morning. I found you by accident yesterday after viewing a series which were too long and or too strenuous, but your 5 core are excellent.
Glad you've found us. Have you checked out our other videos? :-)
Thanks, I need to get me a mat. I'll try this.
walmart $8.00
Get a thick one. Helps a lot.
I shattered my vertebrae years back and I had to incorporate these exercises in rehab and still do now 20 years later.
Going for this routine. Lower back is painful!
Sounds like a plan, Liz. Let us know how it goes!
Hi
Thank you. Great video.
You're welcome. Stay tuned for more!
Thx i was in car accident mny years ago hve a bad back everytime i try working my core i get serious back pain i hope ths helps me
Thank you...It really helps
You're welcome! Glad it helped 👍
Great exercises Thanks
Thanks for watching
Do these just about everyday after I getup. Back feels fine. I would do
30 seconds per exercise.
Hi
Hi, this is a great video. I have degenerative disc disease and I went to rehab for 10 sessions but it's too expensive. This is really good for my core, although the windshield one, I can only do to the right because it pains me when I twist to the left. Are there any exercises you can recommend for someone who has degenerative disc disease? Thank you!
Hi Ronualdo, thanks for your comment. I also have degenerative disc disease and what I've found is that consistency in doing core work as well as light strength training have been invaluable as far as slowing the progression of disc degeneration for me. ~ Coach Tonya
@@Criticalbench Hi Coach Tonya! Thanks for your response, appreciated it very much! I'll sure work on my core following these simple exercises and I hope you have light strength training videos on your channel I can check! :)
thank you for the exercise tips, it is also parallel to the excersie done in my pilates class
Elly Widayanti Pilates is the bomb!🙌🏽
Glad you liked this video
These exercises helped eliminate my lower back pain. Thank you!👍👍👍👍
That's great! We’re glad to hear how well it’s worked out for you!
Thanks you so much 🤝
You're welcome
As someone who has a bulging disc/arthritis in my lower back, it is very hard to get any type of solid definition from any workouts as anything strenuous or challenging makes it difficult to make significant progress. I am in pretty good shape generally speaking when it comes to the rest of my body, but find ab workouts nerve racking due to fear of injury. Is it possible to get defined abs (six pack) from high repetition/low impact exercises such as this? If so, are there any risks to maintaining a workout like this? Please let me know
That was very helpful for my back. Thanks for sharing your knowledge.
We're so glad it's working well for you! Keep at it!! :-)
Excellent!.. needed this today.. a million thanks 🙏🏻
You're welcome
Just watched another video starting A Bird Dog exercise is very advanced and can do damage if a person is not strong enough.
my lumber spine disc bulge problem so can i do this excercise
Thanks for the video. Is this done daily or is there a routine that I can follow?
This could probably be done daily, id just listen to your body and don't overdue it
4:58 is there any way to prevent the back from coming up off the ground?
Reciprocal inhibition, I find the dead bug great when I am suffering lower back pain.
Love the dead bug movement, swear by it
Thank you. These are alot like my physio therapist showed me, and then some.👍😊
Glad you like them!
They really help ease the arthritic pain & inflammation in my lower back.
It's funny I've been trying to find some exersizes to make my lower back more mobile to get some length back with my golf shots and two of these exersizes look just made for that.
I have back pain and this relieves me but my back immediately goes back to stiff and hurts again and my back pain is in my lower back but I cant put a finger were my pain is it's in a general area and the pain switches sides and sometimes in both sides of my back have pain
If your pain is severe you really need to see your doctor. Do exercises that build core strength will help with back pain,.
Strengthening my thighs (lunges and glute exercises) means for me my back pain is delayed at work.
I been on a weight loss journey since December and for the last two months I added cardio and weight training to my workout routine but I strained my back at work a week ago. Although the pain is almost gone I want to spend some time strengthening my back before resuming my weight loss journey. Would this be a good work for the time being???
👌 AWESOME
Thank you! Cheers!
Sir this exercise is very much helpful I did it got a result immediately.., thanks sir 🤝👍🏻😍
You're welcome. I'm glad it helped.
Hi, I have really tight hip flexors which I'm trying to release and lengthen. I also have a weak core and like to strengthen too. Question is for #4, would these shorten/tighten hip flexors? Thanks
Thank u so much I'm having lower disc issue so I was wondering if plank is good or bad for my disc issue
That is a great question and there isn't a single correct answer for that as it will be individual specific.
If overall your core strength is weak, it may be best to perform some other core strengthening exercises, like bird dogs, to build that up before including planks.
If your core strength is good, you may want to start with 30 second plank holds and do 3-4 and then see how your back is feeling.
HOWEVER, if you've been advised to NOT do planks by your doctor or a physio, then don't!
If you feel ANY PAIN at all, even in the first few seconds of doing a plank, then do not do them until you are a stronger or they no longer cause you pain.
There are plenty of core exercises you can do that will help with your core strength. Please check out our channel for tons of videos on core strengthening exercises that you can work through.
I hope this helps 😊
@@Criticalbench thank you so much for replying love from India
Thank you for the exercises. But how many reps should you do on each ?
10-12
رووووووووعه اخى احسنت النشر
Thank u
My pleasure!
I have osteoporosis in my spine, scoliosis, and bulging discs. I am wary of any twisting exercises that have the shoulders and hips in a different plane.
You should discuss with your doctor/ physio which exercises would serve you best
I have had back problems for 20 years, and twisting exercises should be generally avoided by all people who are not athletes unless being used for a specific purpose. I would stick to bird dog ( and variations), and side plank holds (10-15seconds/side) for about 30 seconds to 1 minute per side, and bicycle movements with legs (knees slightly pulled in) are also good for beginners, just make sure back is flat on ground. From my experience you need exercises that allow stability of spine, not flexibility. Your bulging discs generally require extension exercises like a cobra pose. Seek medical opinion and start very light.
Will this help define abs as long as my eating stays in check? And how many days a week to do this? I workout 3 times a week and am wondering if I should do these 7 days a week in the morning or so, or if I should only do them on off days when I do not workout, thanks.
This will help with building your core strength. To get "abs" you will need to include other exercises as well. You could do this each morning if you like ... when you do these and how often really does depend on your current training regime.
@@Criticalbench
Great! Thanks for the response.
A neutral spine should be maintained in any exercise, or movement. A flat lumbar spine is, in effect, flexion.....repeated flexion of the lumbar spine, under load, is bound to cause problems in the lumbo/sacral area.
I have a heirnated disc and spinal stenosis can I still try this
Check with your doctor first.
Will this also prevent it i as always pull my back from football and trying to find a way from me preventing doing it in the future
Absolutely prevention is the best form of medicine
Beneficial 👍
Glad you think so.
I don't feel back pain from these exercises, but can these movements help build abdominal strength and size?
These will help support great core strength
Are these exercises safe for a herniated disk in the lower back? I've heard that the double leg raises can exacerbate pain in the case of the herniated disc. What about the windshield wipers? Thank you!
When it comes to herniated discs those moves can exacerbate it. Start by doing the exercises that do not cause you pain. As you build strength in your core you should be able to incorporate this . . . but only after you have developed that strength.
@@Criticalbench That's the question I had, since I have degenerate disc and sciatic, along with spinal stenosis, which I suffer from. Thanks dude.
Are butterfly sit ups good for the back?
Its a pretty aggressive ab movement but if its not painful id said its alright
Hey! If you still read comments, can you please tell the breathing pattern during Bird-Dog? Like when to exhale?
Khalil Ullah Safi Hey certainly. Thank you for asking. Exhale on this is going to be when you pull your elbow towards your knee to blow out the air as you contract the muscles and then inhale as you fully extend your arm and leg and expand your lungs.
@@Criticalbench much appreciated! Thanks.
133 thank you!
You're welcome!
Good
Thanks for watching!
Hi, would these exercises work if you have wear and tear in your spine,, I recently had an MRI scan and I ws told that I have a lot of wear and tear in my spine, I am just Coming up to 60 years of age.
Always consult with your doctor first, but these should be gentle on your spine and actually help build core strength that will better support your spine.
@@Criticalbench thanks for that,
Hi Coach, thanks for these 5 core exercises. I have a quick question. I had a disc joint degeneration along my cervical spine at C5,C6 a month ago. My doctor has advised to stay off all exercises but if I still want to work and strengthen my core, will these 5 exercises work without straining the neck?
Follow your doctors instructions
i want to know if there is a possibility of eliminating the pain completely if i do these exercises regularly or if it will be just a temporary solution. i just finished a 3 week therapy schedule and thought i was good until i went back to wrestling and it starting hurting a lot again so im just researching cause i really dont want to stop doing sports but at the same time i dont want to fuck up my back more
Hey Tony,
We aren't doctors of physios so it would be unprofessional to prescribe some things. However, what I can tell you from personal experience is that core strengthening exercises are what allowed me to get back to the gym after I herniated 2 discs. BUT . . . it took some time. I'm wondering if maybe, although you completed a 3 week therapy schedule, you resumed wrestling before your body had fully recovered and was ready. ~ Coach Tonya
Hello.. please let me know what exercise I can do for l4 l5 slip disc issue also scitica, and lower back pain, also my mid spine is turning towards right slightly so it pains like hell at my right wing.. I am gym freak and 28 year old..
Please reply
My question to you is, have you had any physio or have you been recommended specific exercises considering the issues with your back?
@@Criticalbench They have suggested all joints exercise like bridge and all before 3 months ago and I am doing that but Want to loose weight and dont want to give pressure to spine.
Do you have any recommendations on how many reps and sets of each exercise of these should be done? Thanks!
Angela Garcia do like 10x each exercise and 3 series like that ;)
Should we do these exercises daily or on alternate days?
why must be make sure there is no space between back and floor? Please. Thank you.
You do not want to encourage any back sway when doing this
Okay, so I looked for other stretches and found this. I truly love your instructions, however, I would much prefer if you worked completely through each of exercise, rather than show us the idea and going on to next. If we are to do one set of ten, do them through to the end with us. I'm sure I'm not alone in this way of thinking. I look forward to some new stretches in this manner. Tks.
The exercises start at 1.32.
👍👍👍 Thanks for watching!
Can I do this for sclerosis?
Hi, I would like to know what type of blue mat material are you using in this video, and where would I be able to purchased it. I would like to get mat material to cover an area about 12' x 10'. Thanks!
Will it work for critical back reply me plzz sir
Exerrcises that strengthen the core can help with chronic back pain. It is important though that your doctor approves you for these types of exercises.
Do you have this workout in a video where you approach it like a class rather than tutorial? to (for people who can only concentrate on posture not count reps etc...) Thank you ✌🏽
we certainly have other similar videos that are more follow along routines but absolutely I'll talk with Coach Brian to make this same routine a follow along workout. Chris
Hi
How often should a person do those exercises?
Can be done daily!
How many reps per side?
10-12
Ive got L4 and L5 lumbar slight curve. It was suggested to do stretching before i do shots or surgery. Should this exercise help me?
These stretches may be very beneficial to you. As long as your doctor has not told you to avoid any type of stretches or exercises mind you.
@@Criticalbench doctor had me going to PT to stretch out my whole body but mostly the back so ill be trying these. Thanks
oh one more question. How many reps or how much time per exercise should i do?
how many days a week do we need to do this routine and duration for each core workout?????
cat cow - Inhale anterior pelvic tilt. really basic stuff.
I cant do a Bird Dog position for my right leg - i can reach out, but i cant touch elbow with the knee under by body. I feel sharp pain on the back of my thigh - just above the knee. Can you please tell me, how to stretch that muscle or what should i do? Thanks.
This sounds like a glute/hamstring issue. Have you checked out our other videos of stretching protocols to help you with this?
Thanks so much!! Core exercises are new to me I always ignored my core and did everything else. How many times a week should i do these excercises?
I recommend 3-4 times a week
👍
Thank you for watching!
Starts 1:30
"A few more before we shut this thing down." :'D Good Video :)
Hi
hey coach #Criticalbench, my left flute is lazy guy and doesn't fire up as a result Quads compensates often. Please can you share some exercises on the same.
Yes, please check out our channel for all kinds of videos to help you with this.
How many sets of each?
3
SO when doing rotational exercises I seem to strain my mid back. Do I simply to anti rotation work...? Confused about how to proceed without getting that mid back spasm....
This also happens to me
Is it safe for bulged disc(posterior) . Thanks
Great question - definitely check in with a doctor or chiropractor if you have disc issues, as they can give you more specific advice in regards to exercises that you should or should not do.
Criticalbench thanks a lot
Hitesh sharma how you doing
after ten days of doing these i was in less pain.
Awesome! Keep it up! 👊
Bad if you have a herniated disc no twisting
my knees will not allow me to do this particular exercise is there another.
What exactly is the issue with your knees? So I can better answer your question : )
@@Criticalbench severe arthritis in left knee and the right knee is not far behind. no direct pressure and my knee cap has too much movement sideways which causes pain.
thumbs from holland
Dank je
You didn’t say how many. 3 times 10?
3 sets of 10-12 reps
"give these movements 30-60-90 days to see change" sheez, that long? OK.
This is a general guideline and you may experience changes more quickly depending on your current fitness level. The point is that there is no such thing as a "quick fix" and results will come with a commitment to consistency.
is it reasonable to expect low impact core exercise to make back pain worse before it makes it better?
I'll see what Coach Brian thinks and let you know!
Worse? It shouldn't make it worse but the pain will most likely increase initially but once the body begins to get stronger, that pain should go away. I hope this helps!
What if any natural supplements would you recommend for joint health in addition to the exercise?
👍👏
Thanks
Do you guys have a contact email that is working?
richie avella we do. What do you need?
Want to order a product but it wasnt working.
Bird dogs hurt my l 5
They are so beneficial for lower back strength