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

[@michaelquilty5528]

Your theme song rocks. Billboard Top 100.

[@shaunadkins2]

Lmao

[@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.

[@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:)

[@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.

[@ItzamnaCuicatl]

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

[@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.

[@ajaincv]

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

[@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!!

[@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.

[@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

[@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.

[@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

[@Maya-baimei]

🎵🎶 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

[@anadude7615]

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

[@BobandBrad]

Thank you :)

[@stevieb4891]

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

[@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!

[@joanieraimindo994]

I think these exercises will really help.

[@BobandBrad]

That is great Joanie!

[@jocelyndaley6539]

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

[@j.douglas916]

Exercises start at 3:38

[@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.

[@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.

[@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.

[@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.

[@JasminMusic1602]

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

[@markevansiglesias7295]

You guys have the best exercise ever

[@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

[@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?

[@natgreen5903]

Thanks

[@miriammaldonado7848]

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

[@giathomas745]

Hi bob and brad that good job

[@julie804]

Thank you for these videos❤️

[@taraalbarran]

I love these guys

[@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.

[@TheMajesticSoup]

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

[@dandara87]

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

[@SuperRoxanne7]

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

[@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 :)

[@christianvelezvelez8224]

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

[@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?

[@brennanwn]

This is gonna be very helpful

[@rajeshbhatia1210]

Thank u so much for sharing

[@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.

[@DocAllenDE]

Can you tell me where you can get a thick exercise pad like the one you are using ?

[@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.

[@salmixH2o]

That's exactly what I was looking for! Thanks Bob and thanks Brad! One question though: what's the difference between the 2nd and 4th exercise? Is it the flat back in the former and the arched back in the latter?

[@uzmakhurrum6177]

Dear why I m having severe cutdown sensation in my front of upper thigh and lateral and back of calf muscles along paraesthesia

[@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 :)

[@kodalight9905]

You guys made me laugh and taught me something haha

[@priyalakshman8852]

How to engage core while doing exercise and please post some videos

[@harkirehal258]

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

[@thedelhiphysiotherapydr.shamim]

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

[@arunchandradas9080]

Nice video guys

[@BobandBrad]

Thank you :)

[@boogeyshorts2345]

Can i do Hook line rotation with my Disc Bulges???

[@danacetz1162]

It's okay Brad, I'm special too!!!🤪😉

[@DarrenVelSatis]

thank you

[@BobandBrad]

You're welcome :)

[@nickmarrugo3811]

Where did you guys get that Orange mat?

[@jodyjohnsen]

I’ve searched all your videos for L1 good exercises and strengthening. This is good but I’m hoping for more. I have stretching for the lower lumber that requires the foot be placed high like the back of a couch then stretch to touch that toe. Then shift so I’m facing away 45 degrees the foot is now laying on its side then stretch to the toe again (up over my head as far as I can get to the foot.) Without shifting reach down to the floor. This last one stretches the nerve bundle that goes down my leg eliminating the pain from nerve damage from a car accident. Do you have anything like that for L1?

[@smilesmile7330]

Awww Bob cares for Brad 😊 Nice dance kicks Brad 😜

[@BobandBrad]

You got that right!

[@crazysmiler]

6:37 thank god I watched to the end there. I have spondylolisthesis and I was thinking I didn’t think that’s good for my back. Oh yep. Lol

[@disappointedman6234]

Hi guys I am dying of back pain with sciatica pain. Xray showed there are osophytes formation on the lumbar spine resulting from injuries 3 years ago. Which exercise is good for that

[@PhuongTran-zz2um]

Yea it really does really hurt now it kinda feels better

[@tedangeloalcabasa2224]

that opening theme is catchy...hahahaha

[@juana1483]

3:35 start

[@angelagarciaa444]

I've been having a lower back pain for 4 months and i don't know why to the point it hurts when I'm bending. don't know if i shoul go and get a check up

[@AppleBottomJ]

I’m in the same boat. I think it’s b/c I’ve stopped doing abs workouts and am sitting more. Thanks covid

[@angelagarciaa444]

@@AppleBottomJ omg same! my back pain starts when I stop doing workouts

[@Augzy]

What if my back muscle are uneven ? Should I be only doing one side and not the other?

[@monteaenglishbr]

Start on your weakest side and only do as many as your weakest side allows. This is the philosophy for exercise that should help with stretching :)

[@thomasdiesel]

MUST GO IN THR STUD!-total dad move

[@25yearsand]

that theme song sounds funny 😂😂😂

[@CactusBaby]

Thank you for this video,it's much appreciated.

[@BobandBrad]

You're welcome! :)

[@IslandPride316]

So what you’re telling me is that I should do more DDP yoga.

[@giggityeffyou]

🤔 diamond Dallas Paige? How is that btw? Tempted to try it

[@linda7726]

Great!

[@BobandBrad]

:)

[@Gearyanna]

I have stenosis and that second one kills me!

[@biblical-events]

Hey, Brad, Bob, you really should Invent a half ball you strap on to your shoes to help with balanced motion... maybe? it will help if you have weak mid range and need extra help in recovery just like me.

[@BobandBrad]

Thanks for the suggestion!

[@royaliist9659]

Ok so I have lower back problems and doing those bicycle kicks absolutely destroy my back

[@Jrockilla137]

Checkout limber 11

[@satan4675]

Dude that intro

[@janplexy]

I love videos by the guys with most stupid intro on the internet ❤️

[@veenanarwani761]

🙏

[@BobandBrad]

Thank you for watching!

[@veenanarwani761]

@@BobandBrad you bet.

[@crystalcantler6907]

This helps tremendously, but you do need to be dedicated.

[@performancecoachabdullah]

2:00

[@hasanmasri1501]

1

[@marciab1279]

I thought double knees to chest was bad for your back

[@tz7245]

This is Pilates mat work..

[@leospaceman2976]

🔥 into

[@beanzore]

Is this set tiny or is that man 7 feet tall?

[@bh5606]

They talk too much rather than show.

[@hammill444]

In another video, you said the Superman exercise was bad for your back. What gives?

[@Godsteplover]

Bill wurtz?

[@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

[@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?

[@patrickhouchins9074]

Brad sounds like Norm Mcdonald

[@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!

[@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..

[@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!!😊

[@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

[@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. 🙄

[@beereal5107]

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

[@BobandBrad]

That is why we do it :)

[@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

[@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.