End Low Back Pain: 7 Stretches & Strengthening Exercises-Daily Routine

End Low Back Pain: 7 Stretches & Strengthening Exercises-Daily Routine

Daniel Yohans

69 thoughts on “End Low Back Pain: 7 Stretches & Strengthening Exercises-Daily Routine

  1. CyndyKated says:

    thanks for the info! child's pose/Yoga helps alot too!

  2. Wanda Spears says:

    I'm cracking up. I rewound at the Alexa part and my Alexa told a joke. Hahaha. I haven't finished watching yet. Was laughing to hard to hear. Just had to share ๐Ÿ™‚ Cary on. .

  3. maria elena jimenez says:

    Thanks for another great video. For whatever reason I stopped doing stretches ( includes hamstring stretch with green strap) and exercises for my knees. Guess what!! I started to get pain in lower back. Dawned on me, that I was working core while doing knee exercises. So, a few weeks after getting back to stretches/ exercises, bingo, back felt better!!! So , so true , strong core makes for strong back muscles, right ?? ๐Ÿ˜€

  4. Susan St. Louis says:

    Thank you!

  5. ๐Ÿ˜ป Diamond ๐Ÿ˜ป says:

    Thank you so much i have degenerative disc disease

  6. Bogmire777 says:

    Are Bob and Brad the result of a government project to create the perfect humans? How could anyone be so ideal. Thank you!!!

  7. hip handmade says:

    Thank you so much! This is so helpful!

  8. James Vongsaroj says:

    Wonderful video as always! Congrats on 350k subs! Your guy's channel has grown so fast!

  9. Neelloc Neelloc says:

    Bob- In that back pain study you mentioned, the three muscles were hamstrings, QL, and what is the third ? Piriformis?

  10. Lucy Du says:

    Love you guys!

  11. Neelloc Neelloc says:

    Google Saturday Night Live's Alexis spoof. Quite comical.

  12. Gj Bvd says:

    "Most handsome therapist on internet…Our opinion of course"
    Yours and mine…lol
    Great VidEo!!!๐Ÿ˜๐Ÿ˜‚

  13. AHMED d says:

    Thanks a lot โค๏ธ

  14. Max says:

    U 2make me laugh…
    can i use heating pad for arthritis in my lower back

  15. Max says:

    I learned a lot from you both for my lower back pain keep up the good work guys

  16. joy s C says:

    Two months out of lower back surgery with fusion, still under no bending, lifting or twisting orders… How long, in your opinion, before I can start strengthening exercises?

  17. BZIIT MAN VIDEOS says:

    Hey guys, i have a question. I had left side si joimt pain so I did the exercise were u try to line the pelvic and did glute stretches and the pain is gone but now its in my right side the exact same pain on si especially during bentover ro exercise. I didnt have painon the right side before, why?

  18. Hound Life Vlogs says:

    I really enjoy these videos, you make them fun to watch.

  19. Joe mores says:

    Thank you thumbs up!!!

  20. two fast says:

    Hi guys, can you please do a vid on recovery exercises for a broken ankle. Just out of cast etc

  21. Heart Centred says:

    Thank you, as usual you have posted exactly what I need – starting tomorrow to strengthen the back for the SI to not pop out!

  22. Brian Burke says:

    I have a question about leg wedges. Do they need to be high enough to get the knees at a 90 degree angle? I'm remembering a chair that was sold as a 90-90 chair because when you reclined it your hips and knees were at 90 degrees which I assumed is optimal?

  23. Raymond Sabetta says:

    just found out that OPTP is carrying the Rollga. Will you be doing a video using this roller?

  24. Void _ says:

    Can you guys please do a video on Snapping Scapula Syndrome and exercises/stretches to treat it?

  25. Erica Garner says:

    What if you feel popping of sorts? Not cracking

  26. justplainpissed says:

    Saw a bunch of stretch strap listings over at Ebay in Ireland. I searched for "Sport2People Yoga Strap" (it's the one I just bought) and a bunch of results came up. They are shipped from the US. Lowest price one was 14.85 Euros with free shipping in case the fellow from Dublin is interested.

  27. Kat S says:

    I've stopped using facebook, but if you guys have snapchat or instagram I'll gladly follow you there. Love your content! Great job ๐Ÿ˜€ and that joke was definitely funny haha!

  28. vimal prakash Shukla says:

    suffering from weak lower back muscle which have completely disturbed my career and life. From past 6 months I am unable to do long sittings which is important for my work. I've tried yoga and physiotherapy but all in vain. Now my physiotherapist is asking me to gain weight ( I'm 5'7 and weigh 53kg) so that my muscles become strong but I'm not convinced. Please help me!
    Should I gain weight and should I join gym for this problem.ย 
    Your opinion is much coveted.
    Thanks in advance

  29. Kevin McCall says:

    What is your opinion on STEM machines? I have chronic back pain and a physical therapist used one on me. I couldn't really tell if I felt better from it or from the heat they used in conjunction.

  30. Celia Carron says:

    Love your videos, thank goodness someone out there has a sense of humour!

  31. Natasha stardust says:

    I've had back pain for a good three years, my doctor refuses to give me a MRI. I'm at my wits end, I'm in chronic pain at night, especially when lying down, I also have numbness on the outside of my left thigh. No one can give me answers

  32. Sonya Hubbard says:

    Great tips! And I think you could probably make your own strap like that with a couple of dog leashes

  33. peter c says:


  34. sally shean says:

    What would be the best exercise for ddd & my L5-S1 disk is completely compressed ?

  35. BanaabeKwe Girl says:

    great stuff, fun to watch and easy to understand. thank you.

  36. Jeff A. says:

    What size ball should I get for an adult male 5"10?

  37. attra91 says:

    Mutt you mow your own lawn!!!!!! I am really impressed. Thanks to the both of ya once again.

  38. wan-der-lust says:

    Love your vids. Do you start your routine with the ice or end with ice?

  39. Loraine Spencer says:

    So even when my back is better I still shouldn't ever bend over, rather I should squat? Huh.

  40. Kim Gutierrez says:

    Do you guys have a DVD that addresses both the spinal Stenosis as well as the sciatica, just in case you don't know which one you have??

  41. mechelle cranford says:

    I'm LMAO… As y'all are trying to get Alexa to work, my Alexa is working just fine… Had to cancel that ten minute timer, lol.

  42. Aileen McKinley says:

    Love watching ur videos..

  43. Just_trying_to_be_successful says:

    I get low back pain when I stretch my right hamstring should I still do it?

  44. Lyssa Lucine says:

    Must need video in my strengthening and stretching arsenal. I deal with chronic low back pain. Thanks dudes!

  45. Blue sky says:

    Wow thanks

  46. mcsespitia says:

    I walk but sometimes it feels like my left hip wants to cramp up.

  47. cm legend says:

    Thanks guys! Will try those

  48. Iron Health says:

    awesome stretching! good video

  49. Ralf Zaitsev says:

    Would your alexa start laughing in a crazy way?….

  50. thinchrisful says:

    When picking up something light instead of bending forward with the leg going back, do the same but sideway with the leg going sideways, less strain on the back

  51. TheGranti7a says:

    It makes a lot of difference watching trained professional, enthusiastic about their work. Beware the enthusiastic lay-person with unknowingly bad form, and a real lack of knowledge to flesh out the nuance of process: both in healing and strengthening.One could also bend the knees to support keeping the back straight, in that last bending at the hips pick-up strategy. Strengthen and stretch all muscle groups. We need them in good condition, for life! Love these guys!

  52. Kathryn Godbey says:

    Love your videos, they were a huge help last year when I over did some glut-ham raises and had sciatica pain. But now Iโ€™ve had a dull ache at the top of my lumbar spine for a few weeks. The stretches here have helped some but havenโ€™t totally gotten rid of it. What else can I do??

    Iโ€™ve got yoga mats, straps, trapeze, and blocks. Iโ€™ve got foam rollers and a modern bed of nails. Yet I still feel like my muscles are tight / my entire back needs to be cracked.

  53. Andreas Kraut says:

    Im a PT aswell, they re great into their job, many good ideas, thx Bob and Brad you make PT's great again ๐Ÿ™‚

  54. Rochelle Nehmad says:

    Thank you!!!

  55. Sahana Giridhar says:

    you guys are doing a very good job. I watch your videos everyday. please show exercises to strengthen nervous system.

  56. David Ray says:

    Hey docs why does my lower back hurt when I walk or sit with proper posture, after a few hours of walking/sitting with correct posture my lower back begins to have a burning feeling. Will this improve over time

  57. Stephanie Butenhof says:

    You guys are great! Thank you for the advice and humor! I like to say I'm young at heart, but my back keeps reminding me that I'm officially aging and I can't keep ignoring my core and lower back!

  58. Truth Spoken says:

    Iโ€™m hurting baaaaaad today๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ

  59. Doriana.D says:

    Thank you guys! Two days ago, on my 25th birthday, I woke up with the most excruciating lower back pain I have ever felt.
    I've broken my leg, I've had jaw realignment surgery where both sides of my lower jaw were broken and plated back together, and neither of those pains would have even compared to this back pain.
    I could not move without help, and thank god I live with my mom to ironically help her, and she was able to help ME! I don't know what I would have done without her, and her cane.
    I tried crawling, couldn't do it, I thought I was going to pass out, I could not stand or sit without support.
    I hadn't done anything unusual the day before to cause it, I hadn't fallen or anything, and fibromyalgia does seem to run in my family, my grandpa had it, and both my mom and older sister have it.
    I have thought for years that I had it, but never had a bad flare up until that day.
    I took some t3 that I had leftover from something else, didn't touch it, finally my mom gave me one of her ketorilac tablets, which I have had before for migraines (I don't advocate taking other people's perscription medication, but there was no way I was getting to the doctor and the pharmacy in my condition), and that helped considerably but I still couldn't move without the cane, I couldn't move my legs well at all, I stayed in bed all day with the heating pad and just tried to get trough it.
    The next day it was slightly better, but today is the first day since the first I can stretch even a bit without pain, so I thought I just have to come here and find a Bob and Brad video to help me stretch right.
    And I was right. I don't necessarily feel better than I did before stretching, but I think it helped because I do feel a bit more flexible again and the pain didn't get worse from it.
    Now I'd say it's pretty mild, I wouldn't feel the need to take even over the counter pain meds for it so far today, and I think the stretches will help it continue to ease until I feel normal again. Thank you guys for being reliable sources of information on how to do these things right, I didn't want to go by somebody else and have them guide me wrong that's for sure. Much appreciation here.

  60. sarah lilburn says:

    Thanks for doing these videos . I also have spondylolisthesis and have not had much information about things I should do and not do. I have therefore done exercises before that I see could be dangerous for me so thanks for including how to do exercises safely.

  61. ecojym says:

    You guys are not life savers, you are body savers!! I have learned so much and just really enjoy your videos. Thank you so much!!!

  62. I to the Iz-S luv says:

    Bob + Brad are the best! I love watching these videos . I recently experienced a debilitating back spasm and was able to recover using their tips along with other methods. If they were in my state Iโ€™d definitely want them as my doctors.

  63. John Preston says:

    Iโ€™m enjoying your posts so much: Humour is spot on and relaxes this virtual patient into the session, totally important, so many up-tight PTโ€™s. Technically right on, it works for me every time. BTW my Alexa is responding to all your commands :). Keep it up Bob and Brad, love you to bits ! John – London England.

  64. susan brandt says:

    Another great video. Thanks!

  65. simply truth says:

    Thanks for the great videos! Some of these exercises I canโ€™t perform, though, because of a chronic groin pull and a chronic shoulder impingement. I like the wedge idea.

  66. Sergio Lopez says:

    You guys are not the most famous but also the best!! Thank you for helping me improve my life in a miriad of ways. Dont stop! And I also love my echo dot and I think it says funny jokes too.

  67. Patricia Sterling says:

    Great videos, but I do wish they would say โ€œlying downโ€, not โ€œlaying down.โ€ โ€œLie down,โ€ not โ€œLay down.โ€ But itโ€™s probably hopeless.

  68. KylE Hammer says:

    Whoโ€™s elses alexa set a timer for 10 minutes? Lol !

  69. Natalie Gygi says:

    I am wondering. They said to walk. But what if you walk in such a way that you don't have good posture, not even close. Would then still be a good idea to walk. Or would you just be instilling pain, since you aren't walking straight?

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