INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises!)
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- Опубликовано: 14 июн 2024
- Want to get rid of lower back pain and stiffness right now without taking a painkiller? Instead of stretches, let's get those stabilizer muscles in good shape so you feel good regardless of whether you spend your days in front of a computer, in the garden, or playing your favorite sport.
You can do these four back pain relief exercises first thing in the morning, before you go to bed, and throughout the day as needed. There's even a variation on one of the exercises that you can do while working at your desk if you start to feel a little stiff.
Coach E also gets into a short explanation of why our lower backs tend to get stiff and ache. Also, he demonstrates a very, very good reason to avoid stretching.
To get the most out of this routine, keep focused on the cues. It's all about precision today. Remember to pay attention to your alignment, breathing, muscle control, and muscle activation order during each exercise.
The only tool you'll need is some sort of long stick, dowel, or rod for the third exercise. You can use a broom handle, hockey stick, or anything similar you have lying around. It really helps with centering and maintaining stability so you don't accidentally shift your body weight.
If you found this helpful, hit those like, subscribe, and notify buttons. We're putting out new content each week on different areas of the body to help keep people moving pain-free for life.
IN THIS VIDEO
00:00 - Intro
01:05 - Study on spinal degeneration in assymptomatic people
01:54 - Why you should avoid stretching for low back pain
03:58 - Our approach
THE EXERCISES
04:39 - Hip Bridge
07:37 - Standing Glute Contraction
11:17 - Birddog
14:52 - Activated Squat
18:43 - Next steps
RESOURCES AND LINKS MENTIONED
Study - Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations: www.ncbi.nlm.nih.gov/pmc/arti...
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
The Low Back Pain Solution: precisionmovement.coach/low-b...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I so appreciate your clear, precise demonstration. No music, no batman graphics, very grounding for us with back pain. ❤
Batman graphics 😂
You’re very welcome hope the little routine is helpful
@@PrecisionMovementCoach Yes, very!! I reached out to you via email to learn more about your programs or perhaps a one on one. I’m on my “get a strong back” journey over here.😊
@@Tash303
By by
@@Tash303p😅
Best us of a parking ticket ever! Training this old bod to use the 4 point activation (small skinny foot etc) is helpful in real-life activities that move almost anywhere between vertical and horizontal.
:)
Your detailed guidance, knowledge and kind spirit shine. I will be working on these for sure.
Thanks for trying it out :)
I have been following you and several of your programs since pandemic. I have improved my mobility in many aspects and my quality of life is pretty better. You are a gift for us, your generosity sharing your knowledge, the scientific explanations about the why and how, the impressive ability to show the fundamentals of the exercises are pure gold. My warmest Thank You, Coach E
Thank you for your kind words José, you made my day! - Coach E
So much thanks. It help me a lot.everyday i do the excercise.god bless.
you are a brilliant teacher, I hope you will publish a book on all your stability findings and recommendations !
Wow! Thanks for your comments :)
This channel is brilliant, so glad I’ve come across you! I’ve spent my 20s weight training and not prioritising mobility work and I’m paying the price for that lack of knowledge now.
It would be great if you could put a video together for a full body mobility routine that could be done daily/a few times a week etc to incorporate into the weekly workout schedule.
Thanks for providing such valuable content - wish I’d found you sooner!
Better late than never. :)
My suggestion is to get our ROM Coach app - www.ROM.coach - then do the Daily Movement Tuneup each day as that gives you a few new exercises a day. Then, you can choose a routine or 2 to follow for more targeted work. Give it a go and lmk how it is!
Good to review and deepen all that again.
Number too is new for me..
great to feel this energy creeping up my spine at its sides. must be the multi fidi. I felt that getting the shoulders nicely hanging and open helps this energy to go up through the thoracic spine, now aligning the cervicals
Standing as a great exercise.
Can do it everywhere!
This was incredibly helpful. I believe I’ve been doing the hip bridge wrong and increasing my lower back pain. This was the first time I actually felt immediate relief in my low back when I raised up my hips thank you so much!
Glad it helped!
Thanks for watching and for letting us know that feedback.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I'm going to try them just as he did, too.
Brilliant , the smallest of details that you have gone into make all the difference between pain relief and recovery.
Thanks so much for taking the time to watch and comment :)
We really appreciate it!
- Coach Joshua, Team PM
Thank you! These exercises worked well for me. this morning. I plan to continue. Thank you so much!
Great job!
Thanks for these suggestions! I've already been doing much of this for years and it certainly helps with prevention. I've now got some new ones to add to the roster.
Nice!
I have been watching PM videos for a while. This instant relief video helped me immediately with stiffness and discomfort I have had for weeks. Thank very much.
Thanks for your continued support!
Keep us posted on your progress :)
- Coach Joshua, Team PM
I can say that these exercises help me throughout my life for over 2 years now. I learned some of them already from your earlier videos. Much appreciated 🙏
Nice work and happy to help!
2 years ago, I did your hip series prior to my total hip replacement as pre-hab. Doc said he never saw someone in their late 60’s be so conditioned for surgery…said it made his job easier. And I got discharged from PT faster. I follow what you advise. Love your sense of humor showing the sponsored ads BS and using the City of Toronto parking tickets is brilliant. Just sayin’ I’m a fan and believe in the science, not the fad.
Thanks for sharing your feedback Lindy. Love hearing it and this is why I love doing what I do. Keep moving! - Coach E
Wow! That's amazing
My deepest respect. My lower back started locking up the night before moving to a new apartment, and these movements made me fit for fight. I was in total disbelief of the positive effect from just one set, right away.
That's so great to read.
Thanks for trying it out :)
- Coach Joshua, Team PM
P
Thank you for sharing these exercises
You are so welcome!
Great information and I have made these staples in my ongoing treatment of chronic low back pain.
Thanks for watching and let us know if you have any more questions :)
Adding more love and appreciation here! Your tips and guidance are so helpful! Thank you!
So nice of you and we are so glad our content is helpful!
Thanks for stopping by and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you sir! Instantly partially feeling better especially after the squat...I upset my low back disc bulge yesterday at the gym
This is really so helpful. Thank you 🙏
You are welcome!
Thank you for sharing this. Excellent.
You are welcome and thanks for stopping by!
- Coach Joshua, Team PM
Fantastic channel….
Wish I had of been alerted to it a few years ago .
Better late then never ⭐️⭐️⭐️⭐️⭐️
Better late than never :)
Thanks for watching!
- Coach Joshua, Team PM
God bless you! for helping thousands.
Wow!
Thanks so much for that...you made our day.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team, PM
This is incredibly helpful. Thank you!
You're very welcome!
Congratulations!.. Excellent video with very good results!.. THANK you indeed
Thanks for the comment!
We really appreciate you stopping by :)
- Coach Joshua, Team PM
Thanks alot for your kind and valuable advice - There`s a good deal out there, but this appeals to me very well.
Glad it was helpful!
The simple exercises really work!
:)
Thanks bro u are the best Chanel for when I have pain
Happy to help :)
Super helpful with a touch of humor. Best use of a parking ticket ever.
Thanks!
Thank you for this.
You are welcome!
This was REALLY helpful. Almost instantly I felt relief. Thank you sooo
much : )
Glad it helped you :)
You are truly incredible! I woke up with a lot of discomfort this morning, but after performing the exercise you suggested, the pain is completely gone!!! Bravo
That is so great to read :)
@@PrecisionMovementCoach
Thanks
Great pointers as usual 👍
Glad that you think so :)
Thank you! This helped so much! Much love!
You're so welcome!
Excellent! Thank you!
You are welcome!
Amazing ! Thanks man
No problem!
Thanks fir your guidance. I have been with this pain for the past 3 weeks. I will try this exercises as from this night.
You are welcome and please let us know how you are doing now :)
- Coach Joshua, Team PM
i feel relieved after following the exercise. i had serious lower back pain for two days. thank you so much
Yay!
So awesome it worked.
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
It works! Thank you!
Great!
So great , the best yet info. Thankyou
Glad you enjoyed it! :)
I have pain in my lower back for one month. I woke up Yesterday Morning, and it was more pain than ever. I couldn’t bent or take on socks or even go to bathroom without incredible pain. I found this video, and even it was painful just to get down on the floor, i did it. It helped instantly, I took two painkillers, and the rest of the day was without pain. This morning it started hurting again, and I did the exercise again, and it helped again. Thank you for this video 🙏
So happy to help!
It's ok to do the exercises in bed.
Keep us posted on your progress :)
- Coach Joshua, Team PM
How are you now?
I am complety recovered. No pain anymore.
@@irjug amazing. How did you recover? I’m only 26 and ugh this is just awful 😞😞😞
@@nella10123ARE YOU RECOVERD YET
Felt soooo much better after only this first instructional lesson! Thank you!
You're so welcome!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Excellent. Will help my core stability in target archery.
No doubt :)
I'm glad I found this, I'm going to try this daily!
Keep us posted on your progress!
Thank you for sharing
Anytime :)
Thank you for this! Straight to the point and I can walk without a hunch in my back. This is something I can stick to everyday. Thank you so much! 🙏🏾
Glad it helped!
Check out for more videos soon.
Thank you! :)
HIGH CLASS! THANK YOU!
You're welcome!
Thank you!
Anytime :)
Thanks, I will try these.
Let us know how it goes :)
Thank for your sharing 👍❤️
You're welcome!
Im finding the exercises are helping me. I use it when im walking and it stops the spasms happening. Thank you 🥰
Wonderful!
Holy shit. I’ve watched so many videos this one by far helped me the most. I’ve never felt instant relief with any other videos but I defiantly with this one.
Yay!
Thank you!!! 🙏 My back hurt for the last 4 days non stop made me want to cry🤦 I felt relief after the first exercise and is almost gone now when I finished the three others 👏
Yaaaaay!
Thanks so much for letting us know that :)
- Coach Joshua, Team PM
I’m a fan, thanks!
Yay!
Thank you very much for the detailed video! Should stretching the tight hip flexors/Psoas also be avoided?
You are welcome and there is no need to stretch your hip flexors.
Try this instead:
ruclips.net/video/h_srhkcJxAY/видео.html
- Coach Joshua, Team PM
This really helped me! Thank you so much!
Awesome!
Thanks for letting us know.
We're here if you have any more questions :)
- Coach Joshua, Team PM
thank you. Easy to follow.
You are welcome and thanks for stopping by :)
Great video thanks 😊
You’re welcome 😊
Thanks for watching!
- Coach Joshua, Team PM
My new morning exercise. Thankyou
You're so welcome! :)
Thank you so much. These exercises work well with me !
Yay!
You are welcome!
Thank you for the information- feeling better 👍
Happy to help!
Thank you so much it really work
You're welcome!
We are so happy to read that.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Getting up from anything, the information is great.
Hi!
Glad that you appreciate the information.
The first part of your comment is not clear to me. Are you implying that getting up from anything causes pain?
If so, then these exercises are okay but the Low Back Pain Solution program can help you more:
www.precisionmovement.coach/low-back-pain-solution/
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Dude this is awesome!!!
We know that, you know that, and now we know that you know that :)
- Coach Joshua, Team PM
Thank you sir.
Welcome!
Thank you so much !! My lower back pain instantly diminished. God bless you.
Glad it helped!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
wow I had some lower back pain/ discomfort and I did the first exercise and it went away instantly!! Thank you!
You're so welcome!
I have been waking up with tight psoas and low back pain lately. Just did your psoas video followed by this one and the pain has totally subsided! Your videos are really well done and easy to follow. I will def look at the programs available on your site. Thanks so much!!
Wonderful!
Thanks so much for trying it out and for your kind words.
Keep us posted on your progress and let us know if you ever need more advice :)
- Coach Joshua, Team PM
Thank you for the help bro much appreciation! Requesting you to do do some QL strengthening or maybe groin in another video!
You are welcome!
Check these out next:
ruclips.net/video/otUEEQrfjYs/видео.html
ruclips.net/video/os9-sapsszI/видео.html
- Coach Joshua, Team PM
Very nice and slow and helpful. Walking in the park one morning. I messed up my back by doing a lunge in the middle of the park - on uneven ground. Lesson learned. Your exercises helped me. They will help me even more with daily repetition. Thank you
Great job!
Thanks for trying it out and for letting us know :)
Thank you so much
You're most welcome :)
This really works. Ive been in pain off & on for a year - had physio as well and this works - not sure why but so thankful!
Awesome!
Thanks so much for trying it out and commenting.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thankyou so much, I have been a no pain lower back, since I started doing your stretches. Again Thankyou
Wow!
That's great and thanks for sharing.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Yes first day and a amazing exercise, telling my brain works well, Thankyou
Wonderful!
Keep it up and thanks for the comment :)
- Coach Joshua, Team PM
Very helpful.
Yay!
Holy Batman I did the second exercise and I felt all the muscles stretching I usually can't walk more than 5 minutes and having to sit back down because my back hurts so bad. I am going to continue these exercises to see if my back improves. So I have been doing the second exercise for 2 days now and I actually feel great what a doctor couldn't fix you fixed I can never thank you enough for posting this video you are truly helping a lot of people.
So cool!
Thanks for trying it out and for commenting.
We look forward to reading about your progress so keep us posted :)
- Coach Joshua, Team PM
These exercises are helpful 🙏 thanks a lot 😃👍
Glad you like them! :)
Glad you like them!
Thanks for stopping by and trying them out.
We are here if you ever need more advice :)
- Coach Joshua, Team PM
Thank you 😊
Any time :)
Great stuff
Glad you think so :)
Thank you very much for your help. I have 2 OP L2-S1 and what you present is very good. I use your ex. since many years. Thanks and God bless.
Glad to help!
Thank you for this amazing video. Just a question, if stretching is not optimal, do you suggest doing this activation series after a work out instead of the static cooldown stretches that's typically done?
You are welcome and that is a great idea :)
Oh my. Ripping a parking ticket on camera/youtube. And then you balled it up and threw it on the floor.
All kidding aside Coach E, I appreciate the concentrated precise teaching with repetition for the instructions.
I have to learn the lean skinny foot first.
Just my speed. In my 70's. No impact. Thank you
Glad that you liked it :)
Really helpful
Glad to hear that
This is so good have lower back pain from many years I am 73 and it really helps.Thank you.
Nice work and happy to help!
@@PrecisionMovementCoach Can I combine this with hip exercises?
@@fredsmith1391 I don't see why not. - Coach Joshua, Team PM
thank you
:)
Thank you 🙏: struggle with backpain for awhile now, really helpful!
Happy to help! :)
You are so welcome and thanks for sharing your experience!
It's great to hear that the exercises provided relief for your back pain.
Remember, consistency is key, so keep incorporating these exercises into your routine for long-term benefits.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thank you
Welcome!
Thank you very much! This helped me.. I had a lower back pain today and this video lessened it. I couldn’t move without the pain and after the exercise I was at least moving a bit without the excruciating pain.. I just felt some discomfort but I know it will go away
Wonderful!
Thanks so much for trying it out and commenting.
We really appreciate hearing from people like you.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Holy toledo!! These actually work! About a week ago I jumped down from standing on my tire to work on my trucks engine (a jump I have done, hundreds if not thousands of times) but this time when I landed it felt the same as if I had rolled both my ankle while running full speed, except in my back.
It was beyond excruciating... it was the level of pain that makes you feel nauseous. 6 hours later I was crawling on my hands and knees across my yard to make it to my house.
All the videos I have watched prior to this have been minimal at best, but these WORK!! Probably because they aren't super easy, it definitely takes some effort, but it's worth it!
Yay! So happy it helped.
Thanks for trying it out and letting us know.
We are here if you need more support :)
- Coach Joshua, Team PM
How are you doing now?
This is brilliant Thankyou. I always receive such value from your videos. No BS whatsoever
Glad it was helpful!
This has helped as locked up as it is. Stretches don’t work def
I feel loose already thank you
Yay!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
I really appreciate the part where you explain to activate your muscles and focus on foot and stuff cause i really noticed im not really using muscles throughout the day and i experience lot of back pain and knee pain but as soon as i did your exercise for just 10 minutes i feel much better and will try to focus on better posture throughout the day👌 thank you so much keep it going im for sure going to watch some more of your content🙏
Hi and thank you so much for your kind words!
We are happy to hear that the exercises provided some relief for your back and knee pain.
Remember, consistency is key, so keep practicing good posture and incorporating these exercises into your routine.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach i definitely will start doing exorcise like this for at least 15-30 minutes a day i hope it finally can get rid of the pain or at least ease it up
This helped immensely. Static stretching alone was only making things worse. I am quickly regaining stability and that’s after one session on a very tender lower back. Thank you so much for this
Hey and thanks for stopping by!
We are so happy to hear that these exercises provided such immense relief for your lower back pain!
It's great to see that you're quickly regaining stability after just one session.
Your dedication to finding solutions and taking proactive steps towards your health is awesome.
Keep up the great work!
- Coach Joshua, Team PM
LOL came here to help my studying (massage therapist from hamilton here) and those parking tickets sent me! you're sooooo funnnnnyyy
Good luck on your exams! I’m a born and raised Hamiltonian. Steel city for life 💪
Very good video, love you man :)
:)
Thanks
You're welcome
Good exercises
Glad you think so!
Thank u
:)
Thank you! I woke up with a stiff back few days ago and it became very uncomfortable to bend, sleep, and drive. I felt instant relief after trying Hip Bridge. Thanks again for this video!
You are so welcome and thanks for trying it out.
We are happy that it worked. Practice regularly and keep us posted on your progress :)
- Coach Joshua, Team PM
good video!
Glad you enjoyed it