Lumbar Stabilization Exercises for Back Pain & Core Strength 

Yes! I was taught these exercise by PTs for several instances of this lower back pain caused by weak core muscles. The first thing they taught was laying down with your knees up and squeezing that core. Bob and Brad are fantastic showing this with tightening the core and squishing of the hand underneath. Everything they are showing is what my PTs showed me and they work. Right now I am waiting for a new Serta bed that is being shipped to my home. My mattress is lumpy and is causing extreme back pain every morning. The Cleveland Clinic online suggested a pillow placed between the knees at night. It worked!! I wished my PTs had told me about this. The only thing is the pillow fell out during the night. So I ordered a memory foam type pillow with a notched area with a Velcro strap on Amazon so it doesn’t fall out in the middle of the night.

I've had 2 lower back surgeries and my last one was a fusion - I paid a fortune for some of these exercises from a physical therapist and lost the exercise sheet. Thank you guys so much!!

fantastic exercise set - I can even do these exercises in bed with active vertigo (BPPV) ... Bob and Brad are fantastic. I can't wait to take Bob and Brad to the gym with me :) I had to pause post-laminectomy recovery exercises due to extreme vertigo (BPPV), these exercises are perfect

You two are great at what you do! Thanks for the RU-vid PT!

Helped me massively. Along with red light/infrared

That was great! I didn't really understand the core/diaphragm thing with an imaginary ball but I'm going to try it anyway. Very good examples and great dialogue.👍

Thank you for educating me! Hopefully I'll heal faster!

I love these guys! Great teachers. Did anyone pay attention to the skeleton's position on the left? Hysterical!

Thank you for making these videos. They've helped me a lot. I've told my chiropractor how helpful these are.

tnx for this Sirs. its a little bit same exercise when I went for p.t due to lumbosacral instability and muscle spasm. what i like more is, you showed me lot exercises for my back. tnx a lot, God bless

Thank you for these exercises, and the instruction to keep back flat down while doing them. I've had LBP and tight-glut pain for a while, but these really help. Also helpful are *partial* crunches (very small). Lately I hear a lot: "Don't do sit-ups--dangerous for the back!" I did them a lot all my life & was very, very fit & strong (trained in dance). Then discontinued them after I strained a glut muscle or piriformis during completely unrelated move. But I feel now that PARTIAL crunches & other abdominal strengthening, as you've shown here, were what I was lacking! Also: sitting very quietly in the "pretzel" stretch (both knees bent, one leg across other with one foot flat on ground) seems great for tight gluts. But gently, gently is the key for me (older now). I'm feeling better now! Thanks again, B & B!

Thanks guys! 🙌🙏

Awesome video. Thank you so much for this. Exactly what I need to start my rebuild.

thank u for excersis

Thankyou

Thank you! This will be useful.

You two are great!

Nice exercices thanks

Wonderful 💕thX

As usual, appreciate your demonstration and information! Thank you so much 🙏🏽 I notice quite a few people posting their questions asking if you two recommend these exercises for those with bulging discs and/or herniated discs? 🤔

Thanks. U guys are great

correct me if i'm wrong , these exercises can also be useful for someone with anterior pelvic tilt, because based on what i know, someone with APT should not do crunches for core strength, so these exercises can be useful without causing pain or etc.. Thank you

Hi guys, how many sets of of how many reps? Also how long do you do these before moving to advanced exercises?

Love you guys.

Good work , I love it.

Hello I have Ankylosying Spondilities. Can you pls suggest AB excercises that don't put pressure on lower back. Thanks

thanks dude .

hello most famous physical therapist on the internet now i have a question, i want to know what are the bad spine posture that might hide some centimeters of height, i measured myself lately and i found that i lost 3 centimeters, is there a way to fix that in my home BTW i learned a lot by this channel so thank you and sorry about my English if i made some mistakes So much respect

Perfect exercises

OUCH!! Do you have relief for chronic pain ? Nerve root compression in the spine .

deR Guides, for Sciatica and herniation your Piriformis stretch is good , Flexion exercise r tolerable by patient who r above 50 + years but as you hain extension un prone patients r complaining .. I know each has different prob and deformity, but just last time I want to ask and make it clear , do you really suggest Extension exercise for Sciatica and disc herniation and bulging?

This seems good for diastasis recti. Do you have a video on diastasis recti?

Great video, is there a list of these exercises anywhere?

That was good.im following you!!!

how much repititions and how many sets have to do for each session

I have lumar instability. how much repititions and how many sets have to do for each session? :((

I💛your videos!!!!

will these work for me . I have herrington rods from scoliosis surgery in 1977.

@ajay. I'm doing those exercise from last 1year and also yoga but still m not getting any improvements

AH, the good ole' lumbar stabe! My go-to posterior chain fun time. :D

Any idea why I get thigh charley-horses when bridging, especially if I try to do steps ~ always have.

Ummm....the song at the beginning. LOL!

How long and how many times a day would you recommend

holy crap those are hard

Dead bug! It killed me!

The taller guy looks like lionel messi

Even the skeleton is interested in what you guys have to say

Like an upside down ladybug before getting stomped on....cringe*

repetitions bob

I really appreciate you guys giving us exercises for this condition!

After I fractured L-1, I wondered where my core strength went. This is the first time I've seen there is hope for my core strength!! Thanks Brad and Bob.

Thank you, THe VA hosp never gave me physical therapy after my L4/5 fushion in 2009. This will help alot. Baby steps. Life will get better for me.

THANK YOU! So glad I found this. I can barely stand up straight after sitting down!

You guys are hilarious, so much fun to watch. The most famous and best physical therapists on the internet!

The skeleton in the background! xD

♥ The most famous and best physical therapists on the internet= Bob Schrupp and Brad Heineck

Hlo sir i have a question regarding my lumber

Can I do these exercises if I have L4-L5 disc herniation/bulge?

I developed sciatica a month after getting my 1st desk job (used to be a teacher, rarely sat). That was 3.5 years ago & it never left. I started these exercises and by the 4th day the pain in my lower left back which radiated up and down my whole left body has almost disappeared. I am in disbelief that the pain would just diminish so fast after just a few sessions of very low strain/few reps exercises. It’s the 8th day or so, yesterday I lay in bed all day and held the same position for hours, sometimes awkward positions I could never get away with before, and the sciatica pain only showed up as a slight twinge at the end of the day. Today i’ve been sitting/laying in bed all day and I feel the typical back soreness that comes with that, mostly higher up on my back, but NOT sciatica nerve pain. If it returns, I’ll come update this. Thanks for posting y’all.

Brad does the table exercises because he can fit on it. :)

Hey I’ve had spinal surgery about 2 years ago and my pain everyday is getting worst.. and my surgeon is thinking about talking out the rods and screws.. what do you think??

That's a really catchy song 🤣🤣🤣

The shirt guys! Love them! :D I do this exercises and they are helping me a lot with my lower back pain.

That's good for sports hernia for rehab also strengthening the core and groin by squeezing a ball. And pelvic floor muscles

i have multiple level bulging disc, can i do these exercises?

I've always been active and I have arthritis all through my spine. These exercises are super easy for me I dont understand how it's supposed to work for me

Watched this from a link in a current back pain stabilization video. Great information and instructions! These will definitely go into my routine! Thank you as always. Mike is great but I miss Bob.

No to BRIDGING, irrespective whether you place your pelvis into a posterior tilt position or not. You need to become your own expert, after listening to the professionals, and trying certain exercises they recommend. Some exercises will simply NOT work for you, and please, don’t allow anyone to talk you into it … no one feels your pain but you, period! So listen to your own body and do what works for you, not what you’re told would work for you.

The first one with the hands up and down made my stomach hurt. 😬

It has healed like tree roots to stabilize.

Must the lower back remain completely flat or should there be a tiny arch (neutral spine), while doing the exercises on my back?

When I perform the second stabilizing exercise and lift a bent leg, the vertebrae in my middle or lower back clicks. Is this a concern?

Hi! I love your channel. Discovered you guys when my sciatic became a daily growing pain. I've had xrays done last week and my lower lumbar is in hyperlordosis. Good news is my disk is not damaged/herniated. However the extreme curve is putting a lot of pressure on my nerves and I've been dealing with major sciatic pain on both sides all the way down to my knees for almost a year now. I've watched and saved all your sciatic - related videos. I was wondering if you had one for lumbar hyperlordosis? Thank you, you guys rock!

If im doing exerciseses that cause me pain when im doing it, it is posible yo continue please respond sir🙏🙏🙏🙏

I come here because i saw the skeleton at the thumbnail... Thinking...

I view all your videos, I am waiting for a hip replacement but in the meantime I also have a bad low back and neck fusion, a total right knee replaced 2 years ago. I tried the exercises just now but unable to do them without severe pain from the hip down to the replace knee, are there any more I can do? Terri

Jai Baba Excellent. Thank you very much.

How many times for each exercise?

1:22 Looks like someone found a way to twerk for us on the low low 😏🤣

Can these be done on a bed or only hard surface.

I have question sirs. disc extrusion and degeneration can be healed? healed in the sense person can be normal? walking, running, gym exercise? any chance of pain returning?

The best core program!!! Thank you!😜💞

Just saw the skeleton!!!

wheres the advance vid?

u guys r awesome. thanks

Thanks for sharing love it..God Bless

I like your intro

I’ve been doing physical therapy for a while and it’s still not helping

I love you guys ❤️

I have a lumbar instability thankz for this video

Doctor, Good day! I have a question. I had issue with my spine in the year 2016, did physiotherapy and I got better. I then became an active jogger since 2018 and I job about 7 kilometres a day, very recently I started to experience knee pain on my right knee, that said I can't move my right leg like my left. To walk or jog, my right knee doesn't co-operate, but then if I stress I can. I tried pain killers but nothing for my luck did the job. Where do I start please?

Hi Bob and Brad, need your professional inputs. You see about 1 month ago I had a bike accident where i was read-ended. This resulted to compression fracture on L3, compression deformity on T10, and complete oblique fractures on 2nd, 3rd, 4th metatarsal right foot, and comminuted fracture on 5th metatarsal right foot. The ortho said there is no need for.surgery (thank you Lord), issued me a brace for my spine, and cemented my right foot all the way to before the knee. Im stronger now but sometimes my lower feels very heavy especially if i seat long or walk (with my walker). I also can now get up from bead on my own (but sideways only), put on "cast" shoe (velcro). Is there anything i can do help hasten my recovery while waiting for my next appointment with the ortho? Im so bored actually. Thanks in advance Bod and Brad, the best PT in the internet! 😃

I do powerlifting so I am scared that I might screw up my lower back so what should i do

Four exercise to strength lumber by exercise ball: 1-Prone lumber extension -the patient lying prone with legs extend on ball the PT stabilize his legs on the ankle and patient try to extension his trunk. 2-Bridge and variations -the patient lying prone and ball under his foots trying to flexion his legs on hip. 3-lean backs -the patient seat in ball and PT stabilize his legs on foot by hands and patient try to lean backs by extension his trunk. 4-Reverse Bridge -the ball under the shoulder and the patient stabilizing with knee flexion 90 degree and try do some other movement on leg and shoulder with this position like shoulder flexion. Pt Zaid Hijab

Guys, I love your attitude and professionalism, but doing ANYTHING with straight legs for someone with lumbar issues can be so bad for us! Wish you would qualify your advice on that!

Real life Saul Goodman in that blue shirt

Hi Bob & Brad. What do you think of the reports challenging the need for core stability exercises? For example, pregnant women do not suffer lower back pain despite having an obviously weak core. Is it not better to have good posture and do spine stretching exercises? Best.

physicaltherapyvideo I love you guys as I've been so depressed and hopeless about my recent lower back pain which has impacted my life in so many ways. I wish you were in New York. I would be there asap. Thank you for sharing your expertise. I would love a 30 minutes exercise video with exercises for lower back pain so that I can practice daily since I cannot afford physical therapy.

Hi. I think you guys are great and very informative. Recently I have been advised that I have Symptomatic L5/S1 disc degeneration with massive lost of disc height, reactive endplate change and slight retrolisthesis combining to cause some foraminal stenosis. I have been advised that I will need an anterior lumbar reconstruction and fusion. I don't really have much pain in my back, but I am experiencing sciatica, pain predominately in my left leg. Just recently I have started to feel pain in my hip. Could you please advise what exercises I could do to stretch and strengthen my core and back. Just not sure if I can do the same exercises you have shown for spondyloisthesis when I have retrolisthesis. Many thanks.

Hello I have lower back pain & hip pain. I have also unstable lumber with scoliosis in Spine. Can these exercise help me. Please suggest me. Thank u.