7 Simple Core Exercises That PREVENT Low Back Pain

7 Simple Core Exercises That PREVENT Low Back Pain


♪ Bob and Brad ♪ ♪ The two most famous
physical therapists ♪ ♪ On the internet ♪ – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the internet. – In our opinion, of course, Bob. – Today we’re gonna talk about
seven simple core exercises that prevent low-back pain. I practice many of these myself
Brad, I don’t do all of ’em, but, I think you do a lot
of ’em too, don’t you? – Oh yeah, right, but
the concepts you know, there’s a lot of different exercises, these are real good ones and
I think these are good ones for everyone to start out with. But the concepts that we’re gonna mention are really important to understand so that you do things properly. – Sounds good, we’ll get
to it in just a minute, but if you’re new to our channel, please take a second to subscribe to us. We provide videos how to
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the page, we’re giving away the wall anchor. – Here, let me point to what we have. – We’re kinda lazy.
– Over here we’ve got we’ve got wall anchors here. This one’s set up with we
got multiple bands here, three here, one here, it’s
really a versatile tool, and here’s what it
looks like, right there, and you got two heavy duty
industrial screws that must go into the wooden stud. That’s a definite must. I’ll have complete
instructions on how to do it, and they are just wonderfully.
– Very versatile and very strong and you get four of ’em if you go to our website. Normally if you go to Amazon
you just get three of ’em, this way you get four
of ’em, you can put ’em at different heights and
it works really cool. All right Brad, take it away. – Okay, so we’re talking
about the three concepts, I kinda got people interested in that, I’m sure everyone’s just
salivating to find out what they are. The first one is: maintain range of motion throughout your spine. In other words, the spine has
joints between each vertebrae, two joints, facet joints, all the way up and down your spine. – Let me grab one here.
– We have to keep those moving and if they maintain motion, it’s gonna maintain health of the spine. So we wanna have normal range of motion, that means you can bend over, touch there, you can bend backwards. – We don’t want ya doing that. – You can rotate. – We don’t want you
bending over like that, without, like, as an exercise. – Right, but… – We’ll show you a
different way of doing it. – Right but you know, the
whole idea is we need motion. – Yeah – And the next one is a neutral spine, now this is something we’re gonna get into and we’ll show you but
there’s a certain position that particularly your
lumbar spine needs to be in to maintain the discs and the facets in a good strong healthy position. And a third thing is core strengthening. A lot of people have a idea
that core strengthening means stomach or
abdominals, which is true, but your core muscles are
around your whole trunk area. So the core abdominal
muscles, the extensor muscles in the back you got obliques and we need wanna work out all of ’em. – Latissimus dorsi goes into that. – There you go.
– Even the buttock, – Right.
– goes up in the – Yup, you bet.
– gluteus maximus goes up into that area. – So let’s go through the
first one, this is one that, these first three are to
maintain range of motion. Now you can do this one in your bed. Working on the floor, carpet
or floor probably works best for all these but you can
do ’em on your bed you know if you have a hard time with the knees or you have an injury or your elderly and your not safe getting
down to the floor, do ’em on your bed that’s fine. Here we go, this one, Hook
Line Rotation I call it. You bring your feet together,
your knees together gently, you can have a pillow under
your head to be more comfortable and you’re just gonna rotate– Oh thank you Bob, now I know he cares. There we go. And we’re just gonna
rotate back and forth. Notice my shoulders
stay glued to the floor and my hips come off,
one hip comes up here and that’s where you
get the rotation element of the range of motion.
– You’re getting rotation of the spine. This is a great one that
almost everybody can do, this is one that we have the elderly do. I have people that are
in severe back pain. If it hurts going in one direction, don’t do that direction to start of with, just work it the other way. So if it hurts going to
the left like this Brad, don’t do it, just go to
the right for a while. And you can even do a
little bit of stretch on the end can’t ya? – Yup you can get over and
really stretch if you wanna get a extra stretch over there
– Bring your leg over, yup. – Yup, there you go. – So kinda like a little
dancing kick there isn’t it. – Yeah. – A little dancing dun tuh dun tuh. Okay next one Brad!
– Okay can we move on Bob? All right, the next one
is Double Knees to Chest. Particularly if you’ve got stenosis, this is a good exercise for that. Bring your knees up
here, you can grab here and stretch with your hand. – If it really bothers you
to bring both up at the same, you could bring one up first and then bring the other one up to follow. So you could go up, hold that one there and then bring the other one up. Like that, you know I’m just saying if some people are really tender. I have a patient right now, she has a hard time
bringing ’em up like this. She’s used, she is actually gonna use a belt that goes around under here.
– Yup yup, a strap. – Uses that to help assist. – Yup that’s a great way to do it. – You bet, and then the last one. You wanna show the last one?
– Extension line, yup. So with extension you
could flip over in your bed or you can do this on the floor. A lot of the times it
works better on the floor ’cause it’s a little
more of a solid surface. This is absolutely the
one I do every morning and I also do at one in
the afternoon, a set. So you put your hands below your shoulders and you’re gonna work on
starting to extend the back. Now this is kind of a passive motion in that I’m doing the work with my arms, the back’s just kinda
coming along for a ride. But I’m working as far
as pain will allow me. – Right. – Or as my body will allow me, ’cause initially when you start
this you may be pretty tight because you probably
haven’t been doing this and this isn’t a motion
that you normally find out throughout the day and all. So I’m gonna go ahead
and work on extension and eventually what I hope to
do is get all the way up here. The key here is that you’re not lifting the pelvis up like this. The pelvis stays down on
the mat or on the floor, on the bed, and the
rest comes up like this and eventually you can
work on getting more and more extension. – Again all of you should be pain-free, that particular exercise
you notice I did not do it because I have a condition
called spondylolisthesis or if you got stenosis or if it’s painful you do not do that. I never do that one it’s
not good for my back. Most people is.
– It’s good for probably 80% of the population
– Right, yup. – But yeah we have our
special people here don’t we. – I’m special, thanks Bob. Okay now the next one
we’re gonna talk about– – Keeping the spine in neutral. – All right and this really
works best on a firm surface, it’s much harder on a soft bed. – Yeah I don’t know that you
can do it on a bed very easily. – So if you’re on the
carpet or firmer surface, you take your hand and you
put it right above your belt and you should be able
to get your fingers there and then you can arch your back up, and then push it down and
then go halfway in between just so you can slip your
fingers under a little bit, tighten up your stomach
muscles and your core muscles and maintain that. That’s neutral position and then see if you can maintain that. I’m gonna put my fingers
there so I can feel if my back is moving or not. Now some people just
bringing a knee up to here, their back will arch more because they have weak core muscles but once you get good at
this you’ll be able to keep your back in that neutral position. You can do single knees to chest. – So Brad you’re trying to
keep your back pressed up against your hand correct? – Right right we don’t
want it to arch up higher. – Right if he’s not able to keep it, it’s probably too intense
to start off with then and you may have to do
a lower level activity. – Right, but usually a single knee to chest
– Usually you can start with single knee to chest, yeah,
this is the starting point. This is the one that
almost anybody can do. – Right, so if you do that like, I’m gonna go into bicycles next which is a good core exercise. – Yeah that’s, this one’s,
this one you got to have some core strength in order
to be able to perform. – ‘Cause if you did this and my, if you can look at my pelvis here, if I arched way up like this. That’s not neutral, we want
to get that stomach back down where it belongs. You can also do double knees to chest and maintain that neutral
position, like that. – But it’s, again, that’s a more advanced. – Right, it is yup. You’ve gotta, if you’ve been
doing sit-ups for a long time you may be able to do that. But you work into it, okay. – That’s what I’m doing Brad. – There you go.
– So you wanna – throw me that pillow up there? – Oh sure. – There you go. – I’m gonna get of the floor I think. – And this is appropriate
that I’m doing this one ’cause it’s called the Superman. (laughing) So I put the pillow underneath
here lengthwise like this, I can go ahead and use a
towel here and basically what I’m gonna do is I can do double arms, I can start of with single arm even. – Yup. – And you can go single arm
and single leg right Brad? – Yup, and then we’re
working these posterior or the rectus spinal muscle groups and if you do the alternate
like that it really does a good job of covering hip
muscles as we mentioned the gluteus maximus is part of this. The lower back muscles all the
way up into the upper traps and the shoulder muscles. – And I can do the two superman like this. – Yup, bring your, point
your thumbs up Bob, some people will find that that’s easier on the shoulder joint. – Sure and I really don’t
like both like this Brad, I think that’s too much
to be honest with you. I definitely like the alternative
one where you alternate the arms and legs like this so. You hold for, what do
you say Brad, 10 seconds? – That’d be a good hold yup,
If you can’t hold that long, do as long as you can and build up to it. 10 repetitions is a good, 10 to 15 on all of these
exercises is a good one. I think I should have
mentioned that earlier but. – Yeah well we mentioned it now. – Yeah quadruped. – Ah quadruped, that’s the final one we’re going to show here. – Yeah – So this is kind of advanced
version of what I just did. – Right – So now again I’m gonna
keep the spine in neutral, I don’t wanna be arched too much like this and I don’t wanna be too flat like this, I want it kinda right in the middle. – There you go.
– Then we go ahead and I’m gonna go opposite arm and opposite leg. You can start off with
just one arm if you wanna. And you can start off with
just one leg if you wanna. And then eventually work
up to it, this is a, takes a little bit of a, you know, I make it look easy because I’m talented. But it’s actually quite difficult to do. – Right Bob. No he brings up a good point but you’re really working
core muscles on this more than you think to
maintain that neutral spine, so yeah, and 10 of these is
good and do ’em slow like this, don’t whip through ’em fast. Take your time, be precise. – There’s the bird Brad, it’s over there,
– There goes the pointer dog. – You have the pointer dog. – Yup – All right. – All right how am I lookin’? – I think, well we don’t
wanna talk about that Bob. – All right. Remember Brad and I can
fix just about anything. – Except for. – Broken heart. – There you go Bob but
we’re working on it. – Yeah we got time slotted
for, I got it on my calender. – Good.
– So all right – What year? – Yeah thanks for watching.

42 comments on “7 Simple Core Exercises That PREVENT Low Back Pain

  1. StigDesign1 Post author

    i guess all of thee`s but how many times in the morning maby mid day and evening? 😀
    Great video as allways 🙂

    Reply
  2. Alicia Wilson Post author

    I've had back surgery. I herniated a disc 10yrs ago(L7 S1)
    The only time I think about doing stretches is when I'm in pain.
    I'm going to take a screen shot of Bob and Brad for the wallpaper on my phone to remind myself to do these stretches everyday.

    Reply
  3. Kriss Sto Post author

    You guys are great. I've been learning so much. I feel my back grinding with almost every motion but no pain. My low back , even my legs hurt when standing (especially when doing dishes). X-rays showed beginning/moderate stages of arthritis. Doctor said not to be too concerned and do back exercises, so your videos help a lot. My insurance won't pay for PT so I'm doing it myself. I have to exercise anyway. Bought some bands, some weights and also started biking almost every day. Thanks guys for sharing your knowledge! 👍

    Reply
  4. Woodlice worm Post author

    Is there an advantage to lifting the head torso with a pillow in the super man exercise ?

    Reply
  5. Ruth Fitzwater Post author

    Thank you so much for these! I’m 71 and never really did much exercising. Guess I thought I’d never get old! LOL! I just got back from my part time janitor job and my lower back was really aching even when I got in bed so thought to check out your video I had noticed earlier. I got on the floor (thank God I can still get down there!) and I did all of the exercises you demonstrated. I felt better already while I was doing them! Thank you soooo much!! I’m going to do them again in the morning. God bless you!

    Reply
  6. Janet Szaradowski Post author

    Would love to see a video on scoliosis. I have had lumbar scoliosis since spring 1994. I was 12 years old when it was diagnosed on x-ray by chiropractor. Had gone to chiropractor for a severe neck problem. Had come home from school one day with head tilted to the right so much that ear almost touched shoulder.

    Reply
  7. Mary Mercedes Post author

    Out did yourselves tonight Bob & Brad. ❤️THANK YOU for this incredibly helpful demo!

    Reply
  8. Sporty Trisha Post author

    Great video, always learning something new: the core muscles wrap all the way around front and back. Ever think of commercializing a long video, advocating your health care and stretching? You're in great shape: talk the talk and walk the walk!!

    Reply
  9. iamragdollsally Post author

    Can you make a postpartum exercise/stretching video. I just had a baby last week and as soon as the doctor says I'm ready I'm gonna workout.
    Love your channel bob and brad
    -Monique

    Reply
  10. Kathy Shearer Post author

    Thank you so much for these videos! What is the spinal condition that Brad has that he should not be doing some of the exercises? I know about the spinal stenosis, but he mentioned another condition that I am not familiar with. I want to check my MRI to make sure that I am not doing exercises that will make my back worse. I know that I have bulging disks, spinal stenosis, bone spurs and scoliosis.

    Reply
  11. Eureka Nath Post author

    Brad, whenever you say "in our opinion of course Bob" Bob just ignores you like an asshole. Do you not know it is up to you to refuse to be disrespected? Stop saying that dialogue. Even though you may be right.

    Reply
  12. Sidra Ajmal Post author

    Great plz tell me for multiple scelrossis patients those who can't walk r while walking thy fell

    Reply
  13. beksyt Post author

    Love you guys! Greets from Moscow, Russia!
    You keep it simple, easy to understand, very hard to do it wrong…
    With all modern "rehab-kisenio–myofascial-3d-4d-flow" shit fitness trends, where everyone says that you always have to think about your body as a whole(what is true of cause) people really forget, that you also have to do exercises right, understand what you do and that you have to do it consistently!
    Everything works! (more or less) Every movement (with proper technique) works for our body!
    You just have to do it on regular basis.
    And you have a higher chance to make the successful routine with simple and proper movements.

    Reply
  14. Jeff Jessell Post author

    I have degenerating disk and get my nerves burnt twice a year. My understanding is the facet joints are moving causing arthritis and pain. Surgery doesn't seem to be an option. Is there any exercise to help this condition?

    Reply
  15. DontFearUnity DividedWeFall Post author

    Bob and Brad – I have clavicle misalignment/instability, i believe this is the cause of my suspected TOS (self diagnosed at the moment, awaiting mri), do you have a video teaching how to correct clavicle alignment? It feels like my shoulder should sit about an inch or 2 further outwards to become symmetrical with my other side, i would greatly appreciate any help you can give, best regards 🙂

    Reply
  16. Rene Castillo Post author

    Did my acl recovery video would mean a lot if y’all can check it out! Like & sub!🙏🏻🙏🏻

    Reply
  17. linda ocean Post author

    Dear bob and brad, A reckless driver ran into me while I sat at red light knocking my Huge car back over 70 feet. My life was spared but my left knee impacted the dash. 4.5 years later I suffer w chronic and mostly acute patelofemoral pain because the kneecap is now loose and like sandpaper under the kneecap My life is terrible now. I cant hardly even walk a mile or two over the course of the day. Its been a long v slow road w little improvement and the kneecap is never gonna be like it was. I’m doing physical therapy exercises w BFR . It has helped a little. Can you think of anything to help. Linda

    Reply
  18. suga kookie Post author

    Thank you so much, I'm 20 years I tend to put more weight on my right leg I think one leg is pulling more than the other and at the end of the day it tends to swell a bit can you help me plz, what exercise can I do and how can I fix it?

    Reply
  19. Derek M Post author

    10:34 when doing the bird dog the whole point is to not rotate like that!..I'm sorry but some of these stretches are outdated and proven ineffective for a lot of conditions..

    Reply
  20. Harmon McCraw Post author

    AUDIO ISSUE: Hate your headsets. Horrible sound and also distracting to look at. Awful. Why did you decide on this. Tinny and you sound like you are shouting, awful sound — might not watch any more…please consider not using.

    Reply
  21. Ana Dude Post author

    Awesome exercises! Thanks for sharing also great reminder not to do exercises that are painful

    Reply
  22. Julie Chitty Post author

    Hi Bob and Brad! Thanks for your videos!! Where could I get the table you are using? I have difficulty getting to the floor due to a back and hip injury. Have a great day!!😄

    Reply
  23. SuB SONiC Post author

    Following a disc herniation and discovery of dessication in discs and a little spinal stenosis in my early 20s, i was prescribed many easy core exercises such as those shown here. I also did planks and wall squats etc etc. None of that helped and constant sciatica made it impossible to carry a school bag with more than a couple of books for 2 or 3 years.

    Many doctors and therapists later, i found an ortho who *prescribed single leg rows and single leg dead lifts*. Once i reached a mere 15 lbs per dumbbell, my sciatica and pain disappeared completely. I hated weights and maxed out at 20 lbs per hand, and that fixed my bad posture.

    These days i sometimes skip therapy for a few weeks due to social and work committments, and this often makes the sciatica return. All i have to do is rest a couple days, then pick up the weights again for those 2 exercises.

    Bob and brad are great but i hope my experience is informative for somebody who is also frustrated by these easy core exercises as i once was.

    Good luck all! 🙂

    Reply
  24. Clara Raimundi Post author

    My core is weak. I never worked it because it didn't look like I needed it. Now I have back pain and I have to do strengthening exercises. 🙄

    Reply
  25. Jay Nielsen Post author

    Many years ago, I had an old guy cycling mentor (retired chiro doc) that I used to do long weekend rides with. He taught me a series of eight moves — all variations of these. At that time, I was attempting to comfortably reach the double century (200 miler) distance, but my body (neck, shoulders, back, core) would all fail me around the 120 mile mark. After about a month of doing this daily routine, my core strengthened considerably, and I got to the point where I was able to ride a 200 mile event every month, sometimes two per month always finishing strong and ache-free. Cycling does nothing for the core, so these “floor moves” really make up the difference between, finishing slow and weak vs fast and strong. I start every day with my “8 point routine”, and have never had a back ache.

    Reply
  26. Levi O Post author

    Great video. You guys are awesome. I've been dealing with some lower back pain, and the videos like this have been very helpful.

    Reply

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