Name: Playbook - Tom Walters - Core Training for Low Back Pain
Uploaded: 2021-01-18T11:49:29.339Z
Duration: 30 min
Description: Core Training for Low Back Pain

Very Nice thank you! But could not do the curl exercise I felt pressure on my neck :(

Salmaabed@yahoo.com

This workout is designed to specifically strengthen the important stabilizing muscles of the low back. Previous research has shown that training these muscles can reduce pain and help prevent low back pain from returning.

Push your feet into the ground and lift your buttock until your spine is straight.

This exercise will strengthen your glutes and low back extensor muscles.

Bridge

This exercise targets the gluteus maximus muscle and has been shown to reduce pain in people suffering from low back pain.

When performing this exercise, try not to allow your low back to move as all of the movement should come from the hip joint.

Glute Kick Back

While laying on your side, move your top leg so that it is just in front of the bottom leg. Then, use your core muscles to lift up until your spine is straight. Hold in this position and repeat on the other side.

Side Bridge

Move your opposite arm and leg as shown in the video while keeping your spine stable. This exercise directly strengthens the important core stabilizers.

Bird Dog

Slide your hands into the curve of your low back. Then, perform a curl-up just high enough to lift your shoulder blades from the ground. When you feel your back press flat on your hands, you will know that you have completed the movement.

Curl-Up

While laying on your back, move your opposite arm and leg as shown in the video while also keeping your abs engaged. 

Make sure your low back does not arch or leave the ground while extending your arm and leg. If you have trouble keeping your low back flat, only move the arm and leg as far as you can before the low back begins to arch.

Dead Bug

Core Training for Low Back Pain

Elizaveta

Loved the mobility and strength with this

Morgan

David

Multi-Planar Glute Strength

Desk Mobility Routine

Love it! I keep coming back to it to keep my shouldern healthy. Thank you

Sara

Loved it! Shoulders are burning in places they have never burned before 😄👍🏾

Great exercises! Really looking forward to improving my shoulder because of my pole dancing practice.

Rafaela

Shoulder Stability

Hip/IT Band Stretches

It was great! Like the exercises and that you explained what they do 👍🏾😊

Functional Knee Strength

Jake

I have not tried yet but when I went to the physio he made me do 3 of those exercises and they were helpful for my shoulder. Therefore, I think the other exercises you posted are useful as well

Core Training for Low Back Pain

Community

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