7 Simple Core Exercises That PREVENT Low Back Pain

[@silverblooming]

The exercises: 3:41 1. Hook-line Rotation (Back flat on floor, knees together, hips rotate side to side) 4:47 2. Double Knees to Chest 5:42 3. Spinal Extension (Belly down, arms push the upper body up) - Not for everyone 7:45 4. Flat back Knees to Chest (Hands under belt area, lift legs without arching your back) 8:12 5. Bicycles (Back neutral on floor, cycle legs) - Needs more core strength 8:58 6. Superman (Belly down, can do single arm + leg for alternate version) 10:14 7. Quadruped (On hands and knees, lift one arm + 1 leg, neutral spine)

[@flybyedandy]

Thanks for writing these down w/ times

[@daddyguy29]

@@flybyedandy thanks for writing you're awesome

[@ranjanagharat7598]

Marathi

[@pennykennedy4915]

Thank you! I love Bob and Brad

[@crunchysoulster]

Thank you!

[@lanaofficiel4042]

I have the deepest empathy for anyone who is living with chronic lower back pain. This is a club that you NEVER want to join. I live with low back pain every single day of my life and there's been days when I have wished for death. My gratitude to everyone who wants to help people with back ailments. Thank you Bob and Brad.

[@gloriaheater4660]

I have that pain too. I can sit ok but standing hurts.

[@msjetta5818]

@@gloriaheater4660 Standing in a still position is absolutely the worst.

[@peace8096]

How are you now? I've noticed that working on my core (bracing and contraction) has helped me.

[@lanaofficiel4042]

​@@peace8096Hi there. I still live with back pain. Some days are better than others but I experience back pain Every. Single. Day. I have ZERO control over my life. My back makes all the life decisions for me. Exercise helps but it's not a total cure. Thanks for asking about me; I'm glad to know that you have been able to get a little relief with core exercises. I listen to any and all suggestions for pain relief. Thanks for your supportive words. Appreciate it ❤❤❤.

[@hondo9868]

The reason why you probably have a lot of back pain is because you’re deficient in magnesium. You might want to take magnesium glycinate. You need 400 mg a day and if you’re deficient, it might take a couple of months for it to work. And you would need to take vitamin D3 as well. You should always take vitamin D, vitamin K2 and magnesium together.

[@shivanayoga8532]

You both are just so great. Thank you!!!

[@michaelquilty5528]

Your theme song rocks. Billboard Top 100.

[@shaunadkins2]

Lmao

[@EnligUlv]

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.

[@locnguyen350]

Sorry for my bad english. Can you guide me this exercise, please

[@Maberteek]

🎵🎶 Bob and Brad the two most famous physical therapists on the Internet 🎵🎶

[@sayanganguly381]

I read this along with the music

[@NayNay_D]

@@sayanganguly381 Me too. :)

[@ACC_CLIPZ]

That’s the only reason I’m watching this lol

[@29duygu24]

Thank you from a German student with lower back pain due to intensive study !!!

[@babettebrewer7461]

Just want to thank you for all you do. I am 58 and after suffering debilitating hip pain I tried some of the exercises and it is like a miracle I have mild pain and tremendous increase in my mobility You guys are my Angels.

[@laughteriskey2606]

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.

[@gerardfoley9619]

Didn't know a person had a l7s1 taught it was l5s1

[@seeyounexttuesday8873]

Same for me, when I’m not in pain I don’t think about doing my stretches or exercises. I’m really needing to change that!

[@Comindance]

L7?

[@greggocean]

Same here Kels. That's when my pain returns....

[@carko83]

Are you a supersmart dog that can read and write?

[@mehfil2011]

I did some of these stretches, and I can already feel a difference in my back pain. You guys are AWESOME. Thank you very much:)

[@mattblank9302]

As an active teenager I would feel intense lower back pain in certain activities. Thank you so much

[@declanmcguinness5952]

Same dude...it's a real pain😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@crev1018]

Yourwelcome

[@mystic1029]

Same....I used to do so many goddamn sit ups, I did like 400+ every day, and now whenever I do over 100 in a row my lower back feels sore for like 2 days.

[@lindalenwilson4997]

Q

[@vanshikaarora6521]

@F-54 JOSEPH Lmao

[@ItzamnaCuicatl]

i love your song! Bob and Brad the two most famous physical therapists on the Internet!!!

[@Superherokarthik]

Thank you Bob and Brad you both saved my back. I was diagnosed with cysticercosis at right spine and slip disc trust me I have gone through hell sleeping with that pain all day, these exercises helped me a lot, I did this continuously for two weeks & i got results. From my bottom of my heart to Bob and Brad Thank you so much.

[@111himanshurana9]

How are you now bro

[@beereal5107]

You two guys have improved my life, I am very grateful !

[@BobandBrad]

That is why we do it :)

[@ancientknowledge525]

I'm 36 and I've had stenosis since my 20's, major in my neck, had multiple disks replaced years ago in the cervical spine. I haven't been in any accidents, doctors don't understand. I also have minor mid back and moderate to severe low back issues. I have ddd, stenosis, myleopathy, arthritis, and connective tissue disease. Now they are testing me for other stuff. PT saved me from my frozen shoulder, bursitis and TOS although I still have some pain and weakness. I've been doing entire body strengthening and PT. It is helpful. I work for hours each day, a lot of dedication.

[@susanne4168]

Are these safe for those of us with Osteoporosis and a hip replacement. I’m so excited that I’ve met the two of you and Sara Meeks. Thank you for caring.

[@ajaincv]

Many thanks for your expert advise. I really liked the way you both explained the exercises.

[@jocelyndaley6539]

I teach all of these in my Pilates classes. Very effective.

[@JMaxima72]

I’ve been doing the P90x abs workout for years and still would have low and mid back pain. I tried all of these exercises and they were all pretty easy for me except for the Superman. As soon as I had some difficulty with that I knew that the Superman was the missing stretch I needed and after doing it twice my back feels Strong Like Bull and I’m very Thankful on Turkey Day for that!

[@krissto22]

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! 👍

[@BobandBrad]

Good for you Kriss! You're welcome :)

[@metalupyourass9]

Back Mechanic. Read it.

[@lkinsel578]

Don’t do dishes!

[@iamragdollsally]

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

[@JulieLovesJesus262]

Congratulations on your new baby!!😊

[@melvingenao550]

For guys that pwoerlift alot and ignore accessory movements these are good. I'm glad I knew about this beforehand but a video on it is amazing for those that dont

[@danieljames6497]

Your videos are great! Good core work! Thanks for the humor!

[@Mary.Mercedes]

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

[@BobandBrad]

Thank you Mary! Glad that you found it helpful :)

[@iscreamloyalty887]

Thanks you guys are awesome this helped my lower back alot!

[@deItorro]

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.

[@ayoutubechannul]

You continue to read my mind!! The back is a bother for most of us at some point

[@BobandBrad]

We are Psychic ;)

[@behappywithkuhu3229]

@@BobandBrad plate inserted in my right clavicle on last28/09 ,also having communited fractured scapula.. using a sling...as a result of a scooty accident .. what type of exercise should I do now?plz reply sir..

[@lokipokey]

Thanks for the tip about no back extensions with spondolysthesis. My back got worse with PT until my doc did an MRI and diagnosed me with it. He told me to immediately stop doing any kind of back extensions, and my PTs added some exercises to strengthen the back and sides of my core in addition to the ab exercises I was already doing. It made such a difference! The best one involves a weight stack, so most people need to go to a gym to do it: With a pulley and its handle at waist level, you take steps back from the weight stack until you run out of cable, then step forward. Do this several times until you've taken 20-35 steps. Take sideways steps to strengthen the side muscles of your core.

[@optimalperformanceconsulta5813]

Excellent fellows! I have sent these to several of my Physiotherapy clients here in Canada to get them started on a healthier spine regime! Humour is perfect for also motivating people! Jane Sleeth PT and Ergonomist Toronto ON

[@dieselsysel3664]

RE: exercise at 5:18 - I would strongly suggest only holding the back of the thigh and NOT the knees to pull legs back to chest. I tore two areas in my knee requiring surgery from this very exercise (pulling my knees to chest).

[@konjobomama222]

Im 27 and already have back problems i hope this will help, thank you guys for the informational video i really appreciate it and so do others

[@michaelohara4527]

Did it help you?

[@katiekeyser2641]

Bicycles and the double knee press hurt my back a lot so I skipped those I just want to thank you both I’ve been going through a very difficult and emotional time with my back pain the yoga ball back reliefs have helped me tremendously

[@MayriseASMR]

Thank you so much for this video I really appreciate all the straight forward easy instructions

[@markevansiglesias7295]

You guys have the best exercise ever

[@JanetCaterina]

I want to thank you guys, I am happy you are helping me revise my exercise habits!

[@mohammadasam3448]

Bob and brad you’ve been a great help thanks a lot.

[@BobandBrad]

Our pleasure!

[@sportytrisha241]

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!!

[@erainalewis6092]

This is an excellent video and will be incorporating it into my lifestyle at least two or three times a week some of your other videos have helped me greatly with my niece I really appreciate you guys

[@jerrman29]

Great advice with a good sense of humor. Just subscribed.

[@janetszaradowski7179]

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.

[@BeFitnomenal]

Yes I agree. A lot of people suffer with that

[@commanderpipi1youknowfromp730]

That intro is so lit .... I like it thumbs up

[@julie804]

Thank you for these videos❤️

[@bobwilkinson461]

So, I watch a lot of your videos because first of all, I like your info and your humor. Secondly, I’m a 66 years old, very active and I suffer from chronic low back pain aggravated by my activities, primarily golf. I work out on the treadmill, the bowflex, the exercise ball and I stretch most days of the week. I am conscious of my age and I exercise appropriately, but my low back pain really hold me back. I have isolated my problem to the glute medius. Would you suggest to me some specifics on how to strengthen my lower back and reduce my pain please.

[@natgreen5903]

Thanks

[@LarryManiccia]

Thanks guys! This is great. Was looking for some easy, straightforward core building exercises and these fit the bill. Easy to understand, easy to perform.

[@stevieb4891]

I just found you guys via a friend. Can't wait to try the exercises

[@ruthmaryrose]

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!

[@throughtheendlessinertia1915]

You sound super healthy for being 71! Careful doing the knees to chest one - it can create more problems if you have a bulging disc!

[@BeFitnomenal]

Thanks for the video guys! You are always informative.

[@melinasandoval2688]

Thank you so much for this. I found a lot of information and good excercise in this video😄

[@matthewphares4588]

Thanks for mentioning spondylolisthesis. It’s more common than realized.

[@giathomas745]

Hi bob and brad that good job

[@anadude7615]

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

[@BobandBrad]

Thank you :)

[@miriammaldonado7848]

Love these guys, the make it easier for me to continue with my routines.

[@shufflingfate4703]

i have a bad back and am looking to strengthen my core muscles. thanks for the exercises :)

[@subsonic9854]

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! :)

[@broccolihighkicks3857]

Hello, will give these a try. Did the therapist say why these were good for the back? I thought they were good for your glutes and hamstrings so would be interested as to why it works, thank you!! :)

[@subsonic9854]

@@broccolihighkicks3857 Hi, the reason was never explained, much less the specific muscles involved in the movements. I'm probably wrong, but I thought rows (and variations like single leg rows which are the variation I do) were for the back? As for deadlifts, your guess is as good as mine. Probably better ^_^

[@broccolihighkicks3857]

SuB SONiC i have no idea haha but will give it a try, i get terrible lower back pain /sciatica and still quite young. Really worrying...thanks for replying :)

[@subsonic9854]

@@broccolihighkicks3857 No problem, but even if we don't know whether they will work for you, please ask an orthopedic doc / surgeon if they're safe. We might have very different reasons for pain / sciatica, and I wouldn't want to make you worse. Advice I am 100% sure about is: I went to the best doctor I could find who lived the same lifestyle I do. He was an athlete himself and wanted me to have maximum mobility, whereas the other orthopedic guys I had seen all prescribed variations of light therapy, avoidance of all athletic activity, or, in one case, spinal surgery. Those guys were all old and mainly treated old people. Same knowledge but different expectations. Good luck my friend. Please share the info with others if it's useful to you :)

[@taraalbarran]

I love these guys

[@bondiib4823]

They are awesome.

[@rajeshbhatia1210]

Thank u so much for sharing

[@gloriaheater4660]

I have spondy. L4. Didn't bother me 35 yrs but now it does. I have stenosis. Hurts a lot Im at a loss. Sitting is fine standing painful.

[@JasminMusic1602]

Best for pain relief is side plank...120 seconds at once per side! So powerfull

[@joanieraimindo994]

I think these exercises will really help.

[@BobandBrad]

That is great Joanie!

[@ledy_yt2616]

Thank

[@OwnYourHappi]

Simple exercises that everyone should know and use.

[@JJMAE22]

Thanks for this! I have 3 kids and my back is junk now lol my spine curved to the left at the base and probably have some bulging discs. When my core strength is on point my back doesn’t bother me!

[@samatbekov1054]

You guys are nice folks, good video!!!

[@jopflah416]

On that last one can you do both arms and both legs simultaneously. Thank you, starting these tomorrow A.M. I was in bed watching this video and did try them all so I know I can do them and make them part of my routine.

[@j.douglas916]

Exercises start at 3:38

[@brennanwn]

This is gonna be very helpful

[@edistarjohnkharpran5119]

Thank you it's so helpful

[@stevensanchez7740]

damn thats so crazy i was looking for more information and i actually some of these already, ahead of the curve !!!🥶hope anybody reading this prospers and enjoys their time here on earth, enjoy it...its really something

[@TheMajesticSoup]

omg no way! is that bob and brad, the 2 most famous physical therapists on the internet~

[@christianvelezvelez8224]

If Bert and Ernie ever grew up... This would be them 🤣 love these guys!

[@opa362]

you guys always have the best exercises for everything ... and with the demonstrations, we know they are good. ... would love to purchase the oversized floor mat Bod was exercising on ... can you suggest a vendor?

[@sabrinathewitch6396]

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?

[@gladysma308]

1:50 starts

[@cpmkmk]

You both are really great. I do wish the very best for you both. I understand that one of you (sorry mixed up names) have a condition now which effects your ability to speak well. I'm so very sorry and please understand that I pray for you both. Thanks so much for your great help. Chris .

[@geopolitics_globallookout]

Sir please make a video on very old people on how they strengthen their core if they are not able to do hard exercise only with simple exercise

[@harkirehal258]

Bob and Brad 2024! I’m writing you guys in.

[@JohannaZee]

My Daily Yoga practice it's all of these almost everyday. Some on other days.

[@davevanderlinde5788]

Hi Bob and Brad from South Africa. Your videos are so informative and helpful, thank you guys so much!! I have just one question, what is the difference between these two exercises in your video: Superman & Quadruped? Its the same movement, but one is on your stomach and one is on your knees and hands. Do they work different muscles?

[@JessicaDudas]

Hi Dave, the quadruped exercise would be better for strengthening the erector spinalis muscles (back muscles of the core) becuase you can stabilize in a neutral position! But both work the back muscles :)

[@anacoba3210]

Thank you guys, you 2 are hilarious. I have facet anthropology and in AWFUL pain. Going to my local physical therapist. Never been to one, what should I expect? Thanks

[@JessicaDudas]

Hi Ana, you should get a full assessment done anytime you see a therapist and then hopefully they will give you treatment and exercise to help you based on what their findings are :)

[@anacoba3210]

@@JessicaDudas thank you so much.

[@PhuongTran-zz2um]

Omg thx u for helping my spine I used to always complain about my spine thx u so much it was like u read my mind and just in case u think I’m a boy well I’m a girl

[@SuperRoxanne7]

I can’t do the third one either, Brad!

[@lynnpowers404]

I'm 61 female. I have fallen arches, bad low back pain. No leg pain. I am sedentary. What can I do to fix this thru stretches and strengthen.

[@dandara87]

Great video, thanks for all your work! And what do you think about using an abcoaster and having a herniated disc?

[@whtrabbit3852]

The spinal extension is a copy of the " Snake" yoga position. Look it up. Breathing is important when doing this.

[@patrickhouchins9074]

Brad sounds like Norm Mcdonald

[@kodalight9905]

You guys made me laugh and taught me something haha

[@vinitamotwani9175]

Thank you so much i keep on following your exercise. My muscles are weak so I keep on getting cramp or muscular pain. It really helps me a lot. Can you help me something with weak muscles

[@Jimmy-dw5yk]

I am 12 and need this

[@yvonnedunn5474]

I had major spinal surgery for a herniated disc that was cutting off my sciatic nerve. I'm really worried about twisting my back - and my surgeon told me not to bend it. What would be the best exercise for someone who suffered a serious herniated disc in their lumbar?

[@JessicaDudas]

Hi Yvonne, you could try just doing gentle rocking side to side to help loosen the pelvis. If you ever have pain with any of the exercises then stop. Hope this helps :)

[@clararaimundi551]

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. 🙄

[@thedelhiphysiotherapydr.shamim]

Really funtastic and knowledgeable sir,I m also physiotherapist.thanks

[@lindaocean6858]

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

[@throughtheendlessinertia1915]

Sad. Hang in there!

[@occipitalneuralgia2339]

linda ocean as a former hiker outdoor person in all terrains, I now suffer with severe degenerative joint disease. I would love to able to walk “a mile or two” on a daily basis. We all must learn to be grateful one day at a time.

[@arunchandradas9080]

Nice video guys

[@BobandBrad]

Thank you :)

[@sidraajmal5219]

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

[@philipglaser]

Can I ask, about the first exercise, “hook line rotation” - Stuart McGill’s book “Back Mechanic,” on page 60, writes. “Other activities to avoid include…back exercises that involve bending and twisting, such as the exercise lying on your back with knees bent, then dropping the knees side to side twisting the spine - never do this when you have pain.” (You do mention in the video to not do it when there’s pain.) Do you tell some people to completely avoid this exercise?

[@Isi7859]

Exercise number 3 hurts a lot :((( It doesnt help to take away my low back pain but increases the pain :(((

[@siddhaarths6713]

Then don't do it man ! Especially if you have DDD.

[@neo9899]

Can these be considered as warm up exercise before gyming ?

[@JessicaDudas]

Yup! These would be great for helping activate the core before going through strength exercises :)

[@ThePrashantpradhan]

Had an accident 10 years ago. T5-6 were damaged, but recovered in 24 weeks. However, have posture issues since then. Trying to push myself daily and do regular workout as well. But a little niggling pain is always there in the middle-lower back. Specially, near to oblique. I dont know how to sort out this issues with my back. May you please suggest something to fix.