The one exercise I recommend to all my patients to strengthen their back and hips and eliminate lower back pain! Strengthening your back stabilizers with your hip extensors eliminates most lower back pain out there. This one simple progression of exercises will teach you how to do that. Presented by Dr Jared Beckstrand, PT, DPT.

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️ LINK TO JARED’S FAVORITE THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
️ LINK TO JARED’S HOME TREATMENT TABLE: https://urlgeni.us/amzn/massagetable
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The majority of patients I treat with lower back pain would never even have low back pain if they just took part in regular core strengthening.

Because most of us spend too much time sitting or sedentary, our backs become weak and unable to support our spine, and then starts to cause us pain.

IMPORTANT NOTE - I created this video to educate you about “mechanical” lower back pain that is typically insidious in nature and either acute or chronic. If you have any neurological symptoms (radiating pain, numbness, tingling, etc) that’s indicative of a different problem. As always you are encouraged to consult a local medical professional for advice specific to your unique needs.

WHY DOES MY LOWER BACK HURT?

Your spine is a series of vertebrae that are stacked on top of each other (think of it like a column of blocks). By itself it’s a very unstable column until we add in the supporting muscles (think of the muscles like guy wires that tie the column down and stabilize it).

Basically, the looser and weaker these guy wires (muscles) the more unstable our column (back vertebrae). This can lead to instability, inflammation, and pain in your back.

THE KEY TO LOWER BACK STRENGTH

When it comes to strengthening your lower back, we cannot forget about the foundation! Your entire spine is stacked and built upon your pelvis. Your hips and pelvis should provide a very stable platform for your back to sit on top of and most of us are weak in these areas, too.

So as we consider exercises to strengthen our lower back, they must not only stabilize our back but should include hip strengthening as well.

HOW TO STRENGTHEN YOUR LOWER BACK

In this video I’ll show you how to do that. I’m going to demonstrate 4 progressions of an exercise whose primary purpose is to strengthen your hip and back stabilizer muscles. We’ll start with a “beginner” version, then “intermediate”, and finally “advanced” so there’s sure to be something to match your strength and skill level.

0:00 INTRODUCTION
2:21 GLUTE BRIDGE
3:20 SWIMMER
4:24 SUPERMAN
5:34 REVERSE HYPER
6:50 MORE GOODNESS

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️ OTHER GREAT VIDEOS YOU MIGHT ENJOY:
6 MINUTE STRETCHING ROUTINE FOR TIGHT HIPS AND BACK: https://youtu.be/nm-fxV-bwWg
HOW TO SLEEP WITH LOWER BACK PAIN: https://youtu.be/SXhB-PwYlpU
CORE EXERCISES FOR LOWER BACK PAIN: https://youtu.be/lqn87bWvwps
FIX SACROILIAC SI JOINT PAIN WITH THIS SELF MOBILIZATION: https://youtu.be/_wTx2YP8gtg
6 TIPS TO SLEEP BETTER WITH LOWER BACK PAIN: https://youtu.be/GYvB1ooRxYs


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