3 Exercises To Decrease Lower Back Pain | FREE Back Pain Guide

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In this video, Danny covers 3 must-do exercises you can do to help reduce lower back pain and activate your core and back for your training. For all of these exercises it is important to focus on stabilizing the core, spine, and lower back in a neutral position to get the most out of these movements. Remember that having a positive attitude and staying consistent with these exercises is KEY!


Dead Bug
Setup
- Seated position
- Tuck and hold knees
- Brace core and control rolling back
- Lie on your back with hips and knees at 90°
- Flatten lower back against floor
- Extend arms vertically while making a fist

Exercise
- Brace core
- Extend arm and leg contra laterally
- (Opposite leg and arm)
- Inhaling during extension
- Maintaining flat back against floor
- Exhale back to starting position
- Roll to the side carefully if you have severe back pain


Bird Dog
Setup
- Start on all fours in a balanced position
- Knees flexed to 90°
- Arms extended

Exercise
- Brace core
- Extend arm and leg contra laterally
- (Opposite leg and arm)
- Keep spine flat and hips from rotating
- Perform movement in a slow controlled manner


Banded Dead Bug Modification (Progression)
Setup
- Use band with adequate resistance
- Lie on back with hips and knees at 90°
- Extend arms fully
- Pull band down to end of sternum (Mid point of lower chest)

Exercise
- Brace core
- Extend one leg at time alternatively
- Maintain lower back flat against floor

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