The 5 Best At Home Exercises for Low Back Pain (DON'T STRETCH!) 

As someone who's been going through pain and injury, I've looked all over the internet for solutions. At some point, you become quick at telling the value of a source of information. Your channel is one of those underrated ones! Thanks for all the content. I'm committed to a complete "reset & rebuild" of my body, because I've decided I never want to be in unnecessary pain again!!

Thank you so much for this video! I've had lower back pain to varying degrees for about a month, just kinda hoping it would go away. Finally went to the doctor this morning because the pain had gotten worse (probably like a 7.5/10). Doctor gave me some injections and told me not to sit so much (duh), not(!) to exercise in any way other than some light walking and to come back in a week. The injections brought the pain down to a 5/10 after a few hours. I just did these exercises (not even the full reps, just following along with the video to try them out). I did them very gently and carefully and focussing on my form as so perfectly explained by Coach E. I felt a few small cracks here and there - after I had been trying to crack my own back with stretches repeatedly over the past few weeks, to no avail. Now I understand that stretching+resting was the wrong approach. After following along to this video my pain is currently down to a 2/10! Will definitely keep doing these exercises until the pain goes away. Information is power. Thank you so much for sharing it freely with the world! 🙏

🙏 THANK YOU 🙏 THANK YOU!! I’m 44 and work as a pediatric home health nurse who suffers from immense back pain especially my left hip & rhomboid pain!!! I did your video on rhomboid pain 😊 and I feel amazing!!! I have had X-ray and ct scan and it’s not great. Neck is 18degrees the opposite direction. And my spine is 33* with spongilitis, bulging disc in my lumbar spine, . Chiro literally asked me how I am still standing. Pure will ! The hip pain isn’t everyday but I am aware of it all day. Your amazing , thanks again!

I am glad that you mentioned round house kicks. I started feeling more and more pain and stiffness on my right hip at the SI joint after a year sloppy round house kicks. The past 3 months the stiffness and pain have gotten worse. Sloppy round house form likely caused by stiffness after sitting 10 to 12 hours a day 6 days per week for a year from remote working and hardly any daily walking. So glad I found your helpful videos on SI joint pain and lower back pain this week to help me start the healing and strengthening processes.

Dr. B. is a mighty fine role model for us powerful & seasoned women! Posture, balance, and strong core...impressive ♥

At 65 yrs old, I've done many bridge / birddog in the past, and never seem to have gotten much out of them, and I even think I actually hurt a bit more later from them so I stopped. Once I focused on the pelvic floor activation you talked about, after a few days of easing into these exercises...and I should say other types of exercises...,I'd say doing that makes a better difference. It's always the little things. Thank you both.

Thank you! 16 years of teaching yoga, pilates and spinning ….I have struggled with back pain for the last 4 years, all treat according g to X-rays …you are so right…stretching did nothing. I have been working on neutral spine movement and your routine did make my pain less …I will continue doing these …Physio, chiro , all suggested all the poses you want us to avoid ….

bruh actually thank you fam l just started working from home and despite working out l still got a lot of back pain and no amount of stretches helped but running through this once l feel no pain thanks again fam like holy

The explanation is top notch, the care you give to the viewers is invaluable. I myself have benefitted from your shoulder n rotator cuff exercises. Good coach, great.

I’m glad y’all mentioned cause equina syndrome. I had cancer in my sacrum that I was able to get diagnosed after going to the doc with CE symptoms. Now I’m in a kinda similar place as the coach, looking for ways to strengthen my lower back and hip muscle after having some pretty serious surgery about 5 years back.

My lower back has not stiffened up for a long time and you're the first place I thought to look! Your info and stretches are life changing! Thanks Coach E!

Best Routine ever! Helped me after 21 days to eliminate my Backpain almost completely. All the best from Austria, keep up the Great work!!!

Just recently started the spine control program and I am loving how much it has helped. Damage Control definitely lives up to it's name. Thank you so much for sharing your knowledge and helping me overcome my chronic back pain. Looking forward to the results and will definitely put in the work. 😊

I have to THANK YOU!! This gave me INSTANT relief

Very interesting video so rich with many important informations. Really great help you present. Thanks for sharing thanx a lot

I appreciate all the explanations, especially the discussion at the start

Excellent stuff... This guy is the best by far...

Could you suggest me a different exercise instead of the reverse lunge (metatarsalgia prevents me to do it)? Thank you so much!

Love this video. Great summary of typical strategies for back pain, then a unique, simple exercise strategy for maintenance. I am interested too in you wall ladder in background. What brand is it? I’m in market for one.

Thanks very much for sharing this so well explained content.

People like You are sent from Heaven. Thankyou so much.

Great videos, I want to do anything that helps avoid surgery.

Thank you so much for this video. I have studied exercise for a long time and have not had back pain for many years until now.i did exactly what you said when you Google exercise for back pain the first ones up are WRONG!!! Not helpful with those rotations. I tried yours this morning and thought you were exaggerating saying they relieve pain like medication bur Wah Lah, you are exactly right. What a beautiful relief.

you are awesome!! Tons of blessings for you!!

Coach this comment is not directly related to the above video. But dont know where else to ask. When I work out, if I push myself even little harder (say while squatting) I end up having nausea like feeling that is accompanied by head ache. Easy solution is to stop pushing myself when working out. But sometimes it just happens and that not only messes up my workout session but also leaves me with a head ache for the next two hours which is bad especially if I work it before work. (Note that I have Gerd and suffer from frequent acid reflux irrespective of whether I work out or not). Do you have any advice for me? I have greatly benefited from your videos especially the ones on shoulder stability and have shared it with many of my friends. Thank you so much for helping us lead a pain free life

Thank you so much for sharing! I think your videos are very profound and professional! I also realised that too much stretching does not do me any good, because I'm already rather flexible, and my muscle tension is therefore naturally already a bit higher . Stretching makes this too worse! I'm doing just a LITTLE stretch before my exercises, I'm a little bit twisted because of real leg difference, my left thigh bone is 1.4 cm longer since childhood, so the streching does correct the muscle tension a little bit. I'm not suffering from very bad low back pain, but I have to train my muscles for stabilisation. My question: you said, doing the glute/hip bridge with neutral spine ... I always start doing this exercise with pressing my lower back into the floor, also when I'm doing the dead bug . Would you be kind enough, telling me what's the difference and why,? I would be very thankful 🙏 Thank you so much for your time! Many regards 🙏

I’m gland I’m learn it because I have Additional knowledge about lower back pain how to remove 👌👍🏼👏👏

You are my instant pain killer 007! Thank You Thank You!! 🙏🙏

This is great. Thanks for posting! What is the purpose of engaging the pelvic floor during the exercises?

Coach Ye. Da best! And the Doc, all knowing. How many injuries and surgeries have the both of you had?

Really great video glues. Lots of helpful information! Thanks

SUCH A GREAT VIDEO! Seriously informative and all true

This gives much relief. Thanks so much! Do you exercises that target at the middle back?

Thank you so much for this video!!!🤗

Congrats! Excellent intro, best Doc/PT/trainer intro I’ve ever seen! It would be great to see all whom seek help get such a balanced summary. Even though I’m retired, I keep forwarding some of your videos to former clients because I really agree with your approach. Mike

This video should be shown in every high-school!

nice exercises and important points .

Thank you both for this information. Would these movements be ok to do with an L5/S1 herniation ( 3 months from first pain symptoms) again thank for all the videos and help you post in them.

Hello:) Side Bridge question - when keeping the knees on the floor, should they be in line with the spine or forward of it? Many Pilates versions of this exercise specifically say knees in line with spine/ hips.

Btw I've been taking cold showers considtently since April - it's done many great things on so many fronts. Also I've read studies showing how ibuprofen actually degenerate cartilage. And the RICE formula was called outdated by the very professor himself. It just makes me lose confidence in traditional therapy. Rightfully so!

Great!

Great video , thanks!

Fab vid. Would you do anything in your bed before getting up to help loosen a tight feeling lower back ?

I’ve had a laminectomy in my L5S1 .. pain free for about 5 years till I “re-herniated” the same disc! by stacking boxes on pallets at a warehouse.. mid thoracic tight, low back in pain & tight as fuuuuh! .. left hamstring always tight, calf muscle got knots!

Can we make this exercises if we have uneven hips from scoliosis?

this channel is so underrated

4 years of Parsonage-Turner syndrome. Arm functions with numbness from elbow area to the wrist with minor pain. Any ideas including wrong diagnosis, with an Orthopaedic remedy?

I have more questions. 😁. As u progress in strength when doing the side planks is it helpful to contract glutes and quads?

Great Please, i suffering from spinal stenosis can you help with some work out Thanks

I was told to tuck my pelvis when performing bird dog or glute bridge. I have a hard time engaging my glutes with a neutral spine.

Side bridge is hard as a heavy person. My shoulder feels like it's carrying too much weight when I come off the ground. How can I fix this?

How often would you recommend doing these exercises? Apologies if this is already been answered 😅

What are your thoughts on the Schroth method for treating lower back pain?

Here one of those who stretched. My problems with bending lower back; put on my socks in the morning. And when I get up from the chair I can't straighten my back straight away. After a few seconds this is possible and the pain is gone. My sitting posture is very bad, slumped. Does a lumbar cushion help to support the lower vertebrae during sitting and sleeping as an additional solution in addition to the exercises?

Hi, what if the hip bridge causes near unbearable pain after doing just 3?... I used to be able to do them many at a time, no pain but then got a deadlifting injury

I was recommended hip extensions / glute bridges, McKenzie Press-Ups and prone lying with a ball or pillow on your stomach or hips as well (and 1-2 of the ones in this vid), would you suggest these too or they aren't as good?

Dear. Please reply. I have pain right above my right hip and right lower vertebrae. I have osteoporosis and there were some muscular spasm in my L4 and L5 vertebrae. Which exercise should i do to strengthen my lower back and glutes. As osteoporosis is not reversible. 😞

Do I tense the lower bit of my stomach? Is that what you mean by the pelivis muscle? Thanks 😊

low back and pelvis area feel tight/stiff (no acute pain) when i sit, could not sit comfortably, but when i walk there is no tight/stiffness, should I follow this program or anything else for me? could you please help me

I have so man different therapies though the hole two years I have had Degenerative Dics Diseases. I'm looking for long term treatment to help me with my chronic back due to my three Dics that have DDD. What are suggestions for me to try different treatments to mange my back pain

I replaced exercise no 5 with the forward lunge with the opposite arms raised overhead while shoulder is leaning to forward leg to target PSOAS muscle. Is that ok? I got it from a video instruction form Stuart McGill

Why bring the arm 45” position? Does this have a special reason? With the birddog

Good video

I wish you can bring a perosn who suffers from back pain to do these exercises as it is not easy as for a healthy body.

Also, no trunk rotations as DPT has had me do? Also, no hamstring stretching or cat/cow.

Is it ok to do more than 5 reps if feeling ok to do so. Maybe 7 or 8 reps

Is reverse lung safe for those with si joint problems

Should the side raise be done from both sides?

Highly suggest listening to this at least 3 times. Who am I ? Someone who has suffered…

Unfortunately, this causes pressure/discomfort in my left collarbone than goes to my neck. This side only

I must be doing something right? I’ve been breaking a sweat every go.

I tried the first two exercises today, but my legs has been shaking and feeling like there is no life in it

i first i thought she said she was a surgeon, so she’s not? great info nonetheless.

If you hold for 5 to 10 seconds isn't that the definition of a static stretch?

1-3 times a day in case someone missed it.

you basically outlawed Thai massage which relies 80% on stretches. i'm not saying you are wrong but you didn't really explain your view. now that i think about it, yo warn against yoga too.

Not able to do the balancing exercises. 😢