6 Essential Exercises For Back Pain Relief & Prevention

The best lower back pain exercises aren't just core and lower back strengthening exercises! To get relief from chronic lower back pain, you have to include 3 types of exercises: lower back pain stretches, strengthening exercises, AND mobilising exercises. In this video, I show you how to mobilise three key parts of the spine, strengthen 4 crucial muscles for your back, and stretch several important muscles... using six exercises.

Just strengthening your core, for example, won’t help if you have restricted spinal joints. But if you fail to strengthen important muscles like the Multifidus muscle, you’re going to struggle. And if don’t stretch tight Rectus Femoris muscles, good luck getting results.
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0:00 Intro to Lower back pain rehab
0:34 EXERCISE 1. Mobilise Lumbosacral Joint
1:35 EXERCISE 2. Mobilise & Strengthen
2:28 EXERCISE 3. Stretch spine & Rec Fem
3:42 EXERCISE 4. Stretch spine (Option B)
5:03 EXERCISE 5. Strengthen Multifidus
6:28 EXERCISE 6. Strengthen 3 pelvic supporting muscles

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BEST LOWER BACK PAIN MOBILISING EXERCISES
The lumbosacral joint is the most problematic joint in the lower back. It tends to get restricted from all the sitting we do so. So, any lower back exercises need to include something to mobilise it. This can be done by moving through it’s principal plane of motion, all the way into flexion and extension.

LOW BACK PAIN RELIEF STRETCHING EXERCISES
Rotation is another way of releasing stuck low back joints. That’s what chiropractors use.
If the pelvis or lower mid back joints are restricted, that can be the underlying cause of back pain. The Bretzel exercises (Bretzel 1.0 & 2.0) are a wonderful way of loosening those areas, as well as the lumbar spine.
The Bretzel 1.0 also stretches the Rectus Femoris muscle, a common muscle to tighten up from running, cycling, and weights. If it’s tight you end up with too much curve in your lumbar spine, which compresses spinal joints, causing something called lumbar “facet syndrome”.

BEST STRENGTHENING EXERCISES FOR THE LOWER BACK
There has been over 200 research articles into the importance of the Multifidus muscle in lower back pain. It is the most important stabilising muscle for lower back movements, and recent research has shown that dysfunction of this muscle is strongly associated with lower back pain. This muscle can actually deactivate—begin to work very poorly or sluggishly—after a bout of lumbar pain… and stay inactive, causing chronic lumbar problems. Bird Dog exercises are a fabulous way of strengthening the Multifidus.

Lastly, weak Glutes are a major cause of dysfunction in the lower back. A weak Glute Max can lead to an increased lower back arch, which compresses spinal joints. And Glute Medius & Minimus are needed to keep the pelvis level on each side. Both can be strengthened with a Single Leg Bridge, or one of its easier alternatives.

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