How to FIX Low Back Pain - Do These 4 Moves

[@Srimati4571]

Going to try these. Thank you so much Thoracic Mobility 2:45 Hip Mobility 3:58 Glute Activation 4:58 Ab activation 5:48

[@chrisbrown2211]

Thank you!

[@reemcfall]

Thank you

[@venuzcraig7108]

Thx I hav no patience just wanna do d exercises

[@ryanmcintyre6810]

I was literally just thinking about what can I do to fix my lower back pain and this video popped up. I'm convince KZbin and Redefining Strength are conspiring to get me to feel better!

[@redefiningstrengthOC]

hehe definitely conspiring to get you feeling better!

[@lindafreeman3803]

I felt lower back pain while doing dishes this morning! Now I have a fix! Still working on foundation exercises in the program.

[@remongrabu]

This is my favorite dog channel

[@redefiningstrengthOC]

Sushi and Kiwi are the stars!

[@deepanair5691]

I swear, your in depth knowledge supersedes the oesto’s and exercise physiologists I have been too. They have been good. But, no one explains it this well and no further exercises are shown to improve knee and back pain. Thank you from Australia 🙂

[@coachremmy]

Your channel is a gold mine, for people who want to improve their movement. Love the research that always go into making each video you produce💯🙏🏿

[@redefiningstrengthOC]

Thank you!

[@christophervincenzo1831]

i dont mean to be offtopic but does someone know a trick to get back into an instagram account? I somehow forgot the password. I would love any help you can offer me!

[@tammyryan225]

My advise. Study massage therapy because if you experience sciatica nerve impingement these exercises won't help

[@devanjalim4759]

Thank you soooooooooo much for these. I will do them right away. I'm a 44 year old woman and my scoliotic back ensures that I have a lower back pain most of the times. This video is God sent. Thanks once again n stay safe ❤

[@LHTA]

Why aren't there millions and millions of views on your channel?!!! You deserve more than what you jave now. I feel like wrong people on youtube are getting all the views for nothing yet you have best videos.

[@mickeyhoward3851]

This is great - really ecplains why my lower back hurts after certain exercises..

[@dwainborden9171]

Thank you. I workout everyday but never really did a lot of core stuff then in the last couple of years I noticed that I suffer from lower back pain\fatigue very easily, and I found your core execises and have been incorperating them in my workouts and could tell the difference right away. Thank you.

[@trbeyond]

I’m a pro triathlete and recently stumbled across your channel. I’ve been dealing with low back issues for several years and you hit on a great number of exercises here. Only addition I would have would be some couch stretches or deep squatting to work on opening the hips a bit more. Thanks for all the good the content you put out!

[@jenniferrathjensdlrt3661]

Thank you for your wonderful videos!! Will try these exercises I've been in a lot of pain on my lower back from exercising and dancing!

[@cristianacastagnola217]

This is exactly what I needed. Going to try all these out immediately - thank you!

[@dionerhodes1308]

Definitely doing!! It's amazing how other parts of our body can actually fix the problem. Thank u!! I love all ur videos & actually they have helped correct/fix some of my issues. 💯👏💖👍💃😁

[@h.b2029]

Excellent. Very helpful. Thanks. God bless.

[@jenniferfulljames1685]

Thank you so much! Will be incorporating these into my warm up!!! 😅👏🏼🙌🏼

[@redefiningstrengthOC]

Awesome! Glad they helped!

[@onthespotwithtaalibah7977]

Hi. Thank you for this video. I have lower back pain and I also try to be mindful of how I am sitting. Do you have videos to strengthen the shoulder and upper back and chest areas for older women? Thank you for sharing your knowledge. Stay safe.

[@glgl1472]

This is so true and I've had really bad back problems for a long time and what she is saying is absolutely the truth.. I had a gigantic hernia and no core strength because I had to have the hernia repaired my back was so unstable that it could never correct itself because I had no core muscles they were ripped once I had it repaired and slowly started working back into it it's amazing how the stability returned just from having core muscles surgically repaired that were ripped

[@malaramaart4947]

Hello Cori...how can we modify these without a bench?

[@ESR66]

You put so much work into the production of these videos never mind the info. This is amazing my lower back just started aching, with more than info, it should be ok.

[@redefiningstrengthOC]

Well great timing then! (Although not so fun your back is aching!) Glad the videos help!

[@aanderson1037]

Thank you so much for this information! How should we incorporate these into our workout routine? As a warm up or finisher? Also, how many times a week should it be done? Thanks again!

[@reemcfall]

These were my exact questions.

[@annaalm18]

Phantastic. THANK YOU!

[@Omartboy68]

Thanks for this video. i will give it a try. Any suggestions on alleviating a stiff neck?

[@justinleveritt5926]

First off, really enjoy this channel! Second, is there alternatives to using benches? Say for those who are working out at home currently. I dont have a bench at home.

[@jk3266]

As usual, you educate tremendously.Thanks.

[@redefiningstrengthOC]

So glad the video helps!

[@mandorlap8091]

If we don’t have a bench at home what is an alternative move to number two? Thanks!

[@Melodie007]

Thank you for great information and one sweet doggie

[@annbarrante]

Best tips EVER!!!!!!!

[@zatara11]

Hello I have core/spine that is over twisted to the right. Its chronic from various injuries. Been slowly correcting it. It starts with a tight Right QL and goes up to a right rounded shoulder, and tight right side neck. Core/spine are generally weak and unstable because of this. Do you have any suggested exercises? Have a routine currently for it but very open to your suggestions.

[@williamboshi1855]

I went to a physical therapist(france) for my back pain/shifted vertebra and this video echoes my therapy with: - the move you see top left corner at 1:50 was by far the main movement I did at the start, at my worst - I have to do the Prayer Stretch (Child's Pose), I think it has the same goal as the one showed at 2:58 - same stretch as 3:51 but on a mat, left legg flat on the ground, without movements - ab work - leg/knee work Anyway now that I'm doing better your videos are so good to improve and find exercises that fit me better There's a shot a 1:04 with a ball to massage the sole of the feet. If there's a video about it I'm interested since my back pain triggers nerve pain in my feet

[@Shehzzrulesbreaker]

Great video as always. Humble request/suggestion to make a video on knee pain and/or clicking sound while squatting.

[@ishratl249]

can we do this exercises on the floor or do we need bench ?

[@akin1989]

Great video as always

[@kanakrawat8276]

Very informative, Is there any exercise for pain and tenderness in tail bone area mostly while sitting

[@stannystuart5126]

How do I buy your exercise cards. You are so super helpful. Thank you!!

[@Candy_Dandy4]

With the dead bugs, my joints at my upper leg and pelvis (I guess) pop. Should I push though ?

[@miastas4373]

I really want to do these exercises. But may i do these exercises if i have a disc protrusion. If not which exercices may I do. ( which other video from you)

[@antonioalvarez1909]

Awesome, thank you.👌👍💪✌️❤️

[@rowenaanderson3739]

Your info has been helpful throughout my, still short, lifetime in the industry. Put into practice, it all works.

[@redefiningstrengthOC]

So glad it helps Rowena!

[@simeencolabawalla4778]

Your videos are so informative thank you

[@patrick6110]

Really super helpful! Many thanks and cheers from London.

[@cassieteo5847]

Thank you so much Cori. You n your channel are heaven sent .

[@throtm4619]

Thank you

[@vidaliasulbaran9240]

Great video & info Cori !!! ❤️ it . Question: will these exercises also help me to get my core better and keep it to the ground when doing ABS extending legs ? I can’t get my legs fully extended without arching my lower back, please help !!! Thank you very much for sharing and your time and knowledge , your videos are always amazing!!

[@redefiningstrengthOC]

You may find this video and article very helpful is if you are working on that posterior pelvic tilt - redefiningstrength.com/lower-ab-exercises-youre-doing-it-wrong/

[@vidaliasulbaran9240]

@@redefiningstrengthOC Thanks Cori , I really appreciated!!!

[@livinlovinlife1712]

How much time or how many reps for each?

[@lisajensen1843]

I have a tightness ache on the left side of my lower back. When I stand or slide in or out of the car I really feel it. Bending over and coming back up I can feel it tighten and then if I move a bit it’ll kind of slip and feel better. So weird. I’m 64 and have been a back abuser my whole life.. lots of horse back riding, gardening and a painting contractor.. ladders and 5 gal buckets of paint. I haven’t been exercising much because I don’t want to make it worse. I also saw your message in CAPS saying “ don’t be dumb, get checked out.” I’m dumb😬. I haven’t gone because of COVID. I’m going to search your videos for proper foam rolling. I have one but feel like I might not being doing that correctly. Any thoughts on this would be great but if not, thanks so much for all your great content! Greetings from Boise Idaho👩‍🎨👩‍🌾🐴

[@spursblood1]

Awesome video, just what the doctor ordered, thank you!

[@alluringstar5910]

Will this work for sciatica sufferers?

[@camilaperez701]

Excellent info. Thanks!!!! Love the puppy

[@heidi2136]

Thank you this is awesome and all in good timing. You are always accurate and timely in reaching the wider population with your interventions

[@redefiningstrengthOC]

Glad it helps Heidi!

[@severomasut6801]

Thank you for sharing this Cori. Definitely some good movements ro keep in mind 👍

[@matthewimi]

I just had an L4L5 laminectomy about 5 weeks ago, healing is slow. Should I try these, or should I wait?

[@nikhilniks6450]

Superb..

[@astridwillems2455]

Thank you!

[@emaddarawsheh7420]

Thanks Cory....your vids on time as usual... after all that long sittings and heavy KB swings my back was killing me

[@Dragonflyathena]

Great video. ❤️

[@nic3inh0]

Wow, super interesting and great exercises! Thank you!

[@johnb5482]

A sixth lumbar vertebrae contributes to my lower back pain. Will this help?

[@antonwhyte1584]

Can I do This for sciatica ?

[@Cantetinza17]

I have had continued back pain for like 3 years. It's horrible. I try to stretch,massage and roll out my back, but it still hurts, so I'll try these.

[@deborahhopper1070]

Some good moves for my back, Thank you.

[@irmabarnett1715]

i have stiff low back i will try these moves.

[@surisuarez8175]

Gracias cori, excelente información

[@belindalow7314]

Thanks so much for this, Cori! 🙏♥️ You are doing a great work by sharing and helping so many people!

[@mossgirl28]

Thank you! I needed this!

[@redefiningstrengthOC]

Glad it helps!

[@kvbstudios316]

My thoracic vertebra are fused (Herrington rods), so all movement is in lumbar and hips. The piriformis is a major factor in hip mobility, so clamshells and fire hydrants can be helpful. Mindful core engagement and a standard squat instead of bend becomes second nature, but means mindful lumbar and thoracic strengthening becomes a must. You might be surprised how tight and weak the stabilizers get when you are unable to bend or slouch. I get compliments on my posture regularly, and inside I’m going, “Thanks, I literally cannot help it.”

[@vasupradhaananth7168]

Precisely what i needed today, thanks a ton! Love the lil ones which come towards the end of the video, Sushi n Kiwi🤗

[@omoowobhd]

Nice tips, I'll have to try these. I noticed even though you're slender, u have a thick layer of muscle on your back...Impressive!

[@MLeighland]

Hi Corey, a question about the dead bug move - the arm part. Is the band located in the last position (closest to the floor)? How much weight did you have on it? Love your videos - THANK YOU! UPDATE: I don't have use of bands at my gym, but weights. May I assume that the least amount of weight would be best (to start)? Also, I see where you've placed the band. THANK YOU!

[@redefiningstrengthOC]

So you need a bad or cable for the dead bug as the benefit of those tools is the fact that they pull you back toward the anchor point. That pull to rotate and the fact that you are FIGHTING the rotation is key. Just holding the weight up is a different variation. Not bad. Just not anti-rotational.

[@36547]

This is so important. One of the reasons I'm afraid of working out is the variety of so many exercises but mainly the lower back pain and glute activation problems. Have 2 quick question 1) when doing glute bridges i have to use both my hands to hold my hip from arching. When I do I start to shake and feel my glute burn but its also a mission holding it with my hands... should I use this glute activation u recommend in this video first? 2) jw when do u think I should integrate a foam roller to massage out the hamstring during these exercises? I tend to always feel my abs somewhat when doing these before. Thanks!

[@thuynh9071]

Check out Redefining Strength blog about doing bridges the wrong way

[@Cool.Cat.Flannegan]

Watching your video as I suffer with a lower back muscle spasm. Look forward to easing these stretches into a daily stretch routine.

[@redefiningstrengthOC]

Are you foam rolling at all too Tracy? That would also be key to include and not necessarily focused on your lower back but even some of these other areas. Although a peanut is a nice tool for temporary relief - redefiningstrength.com/peanut-alleviate-back-pain-simple-trigger-point-tool/

[@Cool.Cat.Flannegan]

@@redefiningstrengthOC - I am not able to bend currently but once I am able to do that I will foam roll. I have a LaCrosse ball that I use to roll out my back, glutes, hammies and quads on while up against a wall.

[@GraveRave]

Awesome I'll be trying these!

[@MikeMaryFitnessDuo]

Nuestra inspiración!!!💕💕💕

[@henningbohnhorst9216]

Hi Cori - THANK YOU SO MUCH.....suffering on and off from back pain and started to incorporate a rigorous morning routine. (your 7 stretches you should do everyday video :-)) Should I switch out some of those stretches in order not to be counterproductive...? Thanks for all the really great content - keep rocking!

[@redefiningstrengthOC]

I would recommend you integrate in the ones of those that address YOUR specific areas of tightness or immobility and add in a few foam rolling and activation moves as well! :-) That 3 part prehab process is oh so key!

[@karinacoronel7653]

Hello!!! Como puedo escuchar en español gracias .karina de argentina

[@angiek8960]

what can you do if you do not have a bench?

[@EllieBenadi]

Great video, thankyou for posting it. Your dog is very cute 🐶🐶🥰

[@redefiningstrengthOC]

Thank you! Kiwi says thanks too!

[@DRFelGood]

Excellent information and visuals 💜 your channel “ROCKS” Thank You for Sharing 🚒 xx Jesse

[@redefiningstrengthOC]

Thank you Jesse!

[@elizabethanderson2968]

Always great vids! ... a vid on how to realign shoulders would be great. I had a slipped left shoulder and it screwed up the left side of my neck and left side of my back. I've been doing TRX hanging exercises, which have helped ... but need more advice!

[@redefiningstrengthOC]

Great topic. Are you doing that full prehab process? It's so key for EVERY area - redefiningstrength.com/fhp-s2e12-what-is-prehab-and-how-do-i-use-it/

[@iamCoachEddie]

When doing the Anti-rotational DeadBugs, does the participant need to switch sides after a certain amount of reps? Switching the band direction from left to right.

[@thuynh9071]

My two cents: yes, you should switch side so that the obliques are equally worked

[@yakkuuuu]

Nice !!!

[@romanoantonella2094]

You the best

[@VintageHavenTO]

Exactly what I needed to see today as I recover from lower back pain so bad I couldn't walk. The culprit? I was doing glute bridges completely incorrectly!

[@redefiningstrengthOC]

:-( Wishing you a speedy recovery! And just in case to help with those bridges ;-) - redefiningstrength.com/are-you-bridging-wrong/

[@leviathan5664]

Great content,I play full body weight lifting exercise 3 times per week which consists mainly of multi-joint exercises. in rest days I do a 20-25 minute of yoga poses.do you think yoga is enough to aid recovery and increase ROM/mobility ?

[@redefiningstrengthOC]

Yoga's great. But I think prehab is even about how you prep your body in your warm up before your workout not just a separate recovery day. So things like these moves in this video would even factor into that warm up.

[@tasneemmughal9735]

Dayyum Cory, I want you to teach me one on one! I'm a trainer but not like this! Teach me ur ways!

[@leonardo9259]

Could you talk about lower back pain while doing the kettlebell swing?

[@kirstymacfarlane1620]

I've got spinal stenosis and ddd from l3 - s1 are these exercises safe for me? I practice yoga, should I just do the same as I do when it comes to yoga and just listen to my body? Thanks

[@redefiningstrengthOC]

You always want to listen to your body for sure. But honestly glute activation, ab activation, thoracic and hip mobility? They are all super key to protect your lower back!

[@kirstymacfarlane1620]

@@redefiningstrengthOC thank you x

[@jasonmills1091]

I doing the lying bench hip stretch it feels good but I hear a click from my upper thigh? It’s like a knock when I put my leg down on floor

[@alaahabbal3953]

bravo

[@THE_SNAPP]

This is great, and timely. I'm fused from L3-S1. I tweaked my back at the gym two weeks ago moving a half tire on a rack for cross fit that has the battle ropes attached (moved it to an area so I could use the ropes). Have moved it before, but was not careful this time and tweaked the lower left side of the back...pretty sure it's a sprain. These exercises you show seem like they would be appropriate for therapeutic purposes in my case. Because of the fusion it's difficult to strengthen that area, I'll give these a try for sure.

[@redefiningstrengthOC]

Unfortunately all too often it is those times we don't think about movements that we get injured :-( No fun! Focusing on thoracic and hip mobility so you don't see out mobility from your back is key. And yes things to activate your abs and glutes so they carry the load and your lower back doesn't become strained are super key. Also, anti-rotational core work on top of the dead bugs will be so beneficial! redefiningstrength.com/why-you-need-to-include-anti-rotational-exercises-in-your-workouts/

[@THE_SNAPP]

@@redefiningstrengthOC this is fantastic, thanks for the link!

[@EmorettaRobinson]

I had no idea that the psoas was part of the hip. I thought it was a part of the lower abs. I like that I learn things on this channel. I come here for the fitness info and stay for adorableness that are both of Cori's dogs.🙂🐶

[@redefiningstrengthOC]

It is a hip flexor and spinal stabilizer. It's a key core muscle :-) "Lower abs" is a term often used to refer to just a region of the rectus abdominis that you can target a bit more with specific movements. Although that is up for debate haha. And thank you! Kiwi and Sushi say hi!

[@EmorettaRobinson]

@@redefiningstrengthOC aww! That's sweet of Kiwi and Sushi! And thank you for the information. It's much appreciated.

[@Tina_Pedirn96]

For the second move my lower back comes up from bench is that ok!?

[@hernanserrano3464]

How many reps and sets should I do for each?

[@redefiningstrengthOC]

Depends on when and how you're using these. I may even do these for time like 30 seconds per move or side in a warm up.

[@hernanserrano3464]

@@redefiningstrengthOC Thanks. I will try them at the gym later this morning .

[@ThrivingAfterThirty]

How many sets and reps do you recommend and how often do you recommend doing this routine? Thanks for posting this 😊

[@milk808]

Also, how long till someone with chronic lower back pain would see real change?

[@nickslaughter]

This girl knows what she is talking about!

[@scsmurfette2196]

What breed is your dog? Adorable!

[@mjrussell414]

I’m guessing Maltipoo or Maltese.

[@michelgolabaigne595]

Haha ... i need it so much, thank you !!! Your videos are fantastic! but not as innocent as your dog ...:) with Love Michel

[@redefiningstrengthOC]

hehe thanks Michel!

[@tammyryan225]

Do you know sciatica nerve impingement? If you don't, you should educate yourself through massage therapy course for back, leg and nerve pain.

[@Greg_Chock]

Most of my chronic pain (lower back, wrists) was caused by an issue "upstream" of the site of pain.

[@redefiningstrengthOC]

Upstream, downstream...often it's that perpetual overload because everything's connected!

[@redboixadgfxd7831]

0:01 me:*huh is that bobux* Ma brain:ye i think it is bobux...

[@ryank.1214]

I was hoping we would get to see some pelvic circles again! 😉