4 Low Back (Lumbar Spine) Strengthening Exercises

Today’s video covers four low back or lumbar spine strengthening exercises. These exercises were recently shown in the research to be more effective than general resistance training and general movement, like walking for back pain, especially chronic low back pain. They are also great options for keeping your low back healthy and reducing the chances that you get injured.
In this systematic review and meta-analysis, researchers searched for articles published between September 2019 to August of 2020 that met their inclusion and exclusion criteria. In total, 8 articles were chosen that included 408 subjects who either participated in a general exercise program (including walking and general resistance training) or a posterior chain focused strengthening program for chronic low back pain.
Findings: While general exercise has been shown to have a significant positive impact on pain, disability and strength, posterior chain strengthening was shown in this study to be even more powerful, especially when done over a longer time interval (12-16 weeks vs 6-8 weeks). Additionally, no difference in terms of the number of adverse events was found between the two types of exercise.
Application: As a clinician who often treats individuals with chronic low back pain, I have seen how helpful resistance training exercises that target the posterior chain (glute bridges, hip thrusts, hamstring curls, supermans, deadlifts, etc) can be for people with persistent back pain. I don't think this research means we should get rid of general resistance training or walking as a treatment for low back pain, but I do think it means we should make sure to emphasize these types of movements when combatting back pain.
My new book contains comprehensive rehab exercise program for the 50 most common injuries and pain issues, including several types of back pain. Click the link to learn more! amzn.to/3SSF3Ys
00:00 Introduction
00:37 Exercise 1: Bridge
01:38 Exercise 2: Bird Dog
03:07 My New Book
04:02 Exercise 3: Skydiver & Superman
05:10 Exercise 4: Sumo Deadlift

[@RehabScience]

These exercises are also included in the low back pain program in my book. My book has programs for the 50 most common injuries and all of the programs have pictures of me doing the exercises. Here is an Amazon link for my book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/0rw9tWd

[@kimalonzo3363]

KZbin did not notify me of this one. I found it on my own. Hmm I do most of these exercises every day. I don't have any weights. Im still recovering from 2 days ago, trying to lift a man that fell. I commented about it on another one of your videos last night. Are you also a chiropractor?

[@RehabScience]

Sorry about the notification issue. I accidentally unchecked the box that notifies subscribers that I have published a new video, so I am glad you found it. Sorry to hear about your injury. I am an orthopedic physical therapist, so I perform many similar techniques to a chiropractor.

[@movewellwitheleanor]

Hey just letting you know your FB page is showing inappropriate images on the reels. Presume hacked

[@judaa8392]

I saw that too

[@RehabScience]

Thanks for letting me know. My account was hacked yesterday evening. Unfortunately, it takes Meta 24-28 hours to resolve the issue.

[@RehabScience]

Such a bummer that this has happened. I have already lost 16K followers on that account.

[@movewellwitheleanor]

@@RehabScience sorry to hear it. Hope you get sorted soon.

[@Almoggg2]

I am from Levi fitness

[@RehabScience]

Thanks for visiting my channel!