Top 3 Core Exercises to Reduce, Stop Back  Pain

Top 3 Core Exercises to Reduce, Stop Back Pain


♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapist on the internet ♪ – Hi folks, I’m Bob
Schrupp, Physical Therapist. – Brad Heineck, Physical Therapist. – We are the most famous
physical therapists on the internet. – In our own opinion, of course Bob. – Booyah! Today Brad, we’re gonna talk
about top three core exercises to reduce or stop back pain, you really need your
core muscles of the back to stabilize your back. In fact, we don’t, we don’t
really want much movement going on in your spine when
you’re doing lifting and such. In fact, what we often
use as demonstration, the booyah stick. – Sure.
– By the way, which lets, I’ll go back to the
demonstration just a minute, by the way if you’re
new to our challenge– – Oh yeah.
– Take a second to subscribe to us. We provide videos on stay
healthy, fit, pain-free and we upload every day, also you want to go bobandbrad.com ’cause right now we’re doing a giveaway, go to the giveaway section, we’re giving away some booyah sticks, so aren’t you surprised Brad? – Well Bob–
– Excited? – I was– – So you point things out. – Pointing at us, I was confused– – All right, we can also go
to bobandbrad on Facebook. – There you go. – It’ll be there and if you
want a short version of us, go to Instagram or Twitter. – Right, yup, these are
wonderful, wonderful tools. – Yeah, well one thing you
can use it for actually is to tell whether or not
you’re bending correctly. So when you want to lift something or if you’re going to bend
forward to make the bed, or bend forward to brush
your teeth at the sink, all this should be,
all-together, in alignment here. – Do the other hand Bob,
because you’re arms in the way. – Oh yeah, I’m always in the way aren’t I? – There you go, and put this way, can
you see the red, the red? – So there’s three points of contact, you want to point them out Brad? – Yup, I’m pointing Bob, and that puts your back in that neutral or straight alignment, and it forces you to bend at the hips, it lets your large hip
muscles, the glute muscles, the quads do the work, and
not those small back muscles. – Yeah, if I do it incorrectly, now look, I only have
one point of contact. – Got the gap here, gap here. – I’m rounded out, now I’m
putting stress on my back, and if I do that throughout the day, that’s why you’re going to have back pain. So we want to strengthen those muscles, so you got to, it’s pretty much like you’re
wearing a cast, around your– – Right, yup or that cast, or
your back belt, back brace, but your muscles literally
are your back brace. – Right, and you want to make sure it’s your muscles doing the
job and not a brace for you, because the brace eventually,
your muscles get weak then. – Right. – All right, so Brad, let’s
go ahead and get started here, the first one, what we want to do is, we want to strengthen the front, the side, and the back, all the way around. So the first one we’re
gonna go ahead and do, is we’re gonna lay down flat on our back, I guess I’m going to, Brad’s just going to— – I’m gonna watch! Oh, go ahead but you’re gonna
do this on a carpeted floor is probably the best.
– Yeah. It’d be too hard on the bed, I think you’d sink in too much. So what I’m gonna do is
I’m gonna take my hands and put them in the lower back here so as to maintain the arch, so that’s about right
where you want to be, you want to have that
natural curve there, and– – [Brad] Bout the
thickness of your fingers? – Yup, and then I don’t
want the elbows to push-up and help me out, so I’m
going to let them float up. – [Brad] Right here? – They’re like that,
and what I’m gonna do, I’m not curling up like this, I’m bringin’ the head
straight up that way. – [Brad] So you don’t
round that neck forward. – Yup, and I’m bringing
the shoulders slightly off. – [Brad] Right here. – Yup, and I’m gonna count to ten, one, two, three, four,
five, six, seven, eight– – [Brad] That is firm Bob. – I’m glad you’re enjoying yourself Brad. One, two, three, four, five,
six, seven, eight, nine, ten. So we’re gonna keep repeating this and do it, actually
you do six repetitions. – So six, ten second repetitions. – Yeah, one, two, three,
four, five, six, seven, eight, nine, ten, now I’m not gonna take it
all the way through six, but you do the six, then
you rest for 20 seconds. – [Brad] Right. – Then you’re gonna do a four,
it’s kinda reverse ladder, you’re kinda going large to small, six, four and two reps. Now this, maybe it’s gonna be too hard for you the first time, maybe you’re gonna have
to do less than that to start off with, but– – [Brad] So the ten, you know, Bob’s countin’ a little
faster than seconds, but maybe that’s how long you can hold it. – One, two, three, four, five,
six, seven, eight, nine, ten. (man laughing) I was startin’ to fade there. All right, so, that’s the
front, let’s go to the side, all right, now we’re gonna get the muscles on the side part the abdomen and probably get the latissimus
dorsi a little bit too. We’ll start with the beginner position, so you’re gonna be on your side, you’re gonna be resting on your elbow, your knees are forward like this, now I’m not just lifting up like this, I’m actually lifting, oops, doing this, extending the hips, you see how I’m doing that? – [Brad] Yeah. – I’m not lifting up like
this, I’m extending the hips. – [Brad] You know, Bob, we
really should turn you this way, the camera would have a better view. – Would it be better? – [Brad] Yeah, yeah, here. – All right, the things we’ll do. (man laughing) All right, you sure, this is gonna work? – [Brad] No, you gotta
go the other way Bob. – Oh, the other way. – [Brad] No, head that way. – Okay, we’re gonna get this, we really planned this
out, so okay, here we go. – [Brad] So you can see here, his, he’s got this hooked shape, and
he’s not in a straight line, now he’s straight, see
the hips are straight now, and you go back down Bob, and he puts his butt down
like he’s sitting sideways. – Yup, so I’m extending the
hips, that’s all I’m doin’, I’m lifting it up, now, I’m gonna feel stress on
the abdominal muscles here, you’re gonna hold for,
again, for ten seconds, we’re keepin’ the same pattern here. So you’re gonna go for ten, and then you’re gonna repeat six times. Now if you’re shoulder
bothers you, you can grab, take the other hand and pull across and that’ll give it a little
support to the shoulder, and so you can go up like
this, now the advanced one is, so we’re gonna go, again, do
six reps, rest for 20 seconds, four reps, rest for 20
seconds, and then two reps. – [Brad] Sure. – Okay, and you’re gonna
do that on each side. – [Brad] Right, otherwise
you’ll start growin’ crooked. – Okay, let’s say you’re
advanced, if you’re advanced, you’re gonna go ahead
and put the right foot, the left foot in front of the right foot, and I’m gonna go ahead
and lift up like this now, so in this case– – [Brad] Which leg is doing the support? – They both are. – [Brad] Both are, okay. – Now this is a lot
harder, without a doubt. – [Brad] Sure. – Two, three, four, five,
six, seven, eight, nine, ten. – [Brad] Now, this is for
people who don’t have back pain to prevent it, is that correct? – No, you can have back
pain and be doing these, but it shouldn’t hurt
while you’re doing these. – [Brad] No pain. – Yup, right, but absolutely
you can be doing these, especially, you know,
if you have back pain and it’s a little bit
too advanced for you, you would just go ahead
and start with this one, absolutely this is for
people with back pain, we’re tryna get that core strengthened so that you aren’t feeling pain when you’re using it, the back. – [Brad] Right, ’cause I
know with my back condition, I won’t do these, because
I know it’ll hurt, because I’ve tried them, but
that’s a spondylolisthesis, different story but the concepts the same. – Are you sure you’ve
tried this one though? – I’m not doin’ em Bob. I’ve tried ’em and it
hurts for a couple days. – Okay. – I’ve got, I’ve got a
routine Bob, I’ll show– – But you can do, you can do
the abdominal one we just, the first one. – Oh, right, absolutely. – It’s just the side ones
you’re unable to do ’em. – Yeah. – Okay, so, the bird-dog,
can you do that one? – Oh, yeah, bird dog for sure.
– All right, bird-dog. So bird-dog one, now we’re
strengthening the muscles in the back itself, so if
you’re beginner for this, again you want to have your
spine in the right position, and if you’re beginning to this you might want to just start
off with the hand itself. – [Brad] Now this looks
like, what’s it goin’, what’s he doin, lifting his arm up, but the muscles all the way across here are engaging right now, and when he goes to the second phase, and lifts both arm and leg up. – I can also just start
with the leg, you know, a single leg, is my back
fairly straight Brad? – Yup, yup, how does that look Liz? Yup. – Oh my head was, yeah, there we go. – If you have a mirror or
someone to help you out, so you do have good form is very helpful. – Yeah, we really have poor
body awareness overall, people do, and some of ya are
gonna be even worse than me, and so it’s good to get it correct, and then eventually yes, you’re gonna want to work to the point where this takes a little bit of balance, as you can see I’m
struggling a little bit. – And now, you know, I can just feel these muscles
right here goin’ to town, they’re workin’ out good. – And again, we’re doin’ a
ten second hold, on these because you’re doing ten
seconds on each side, we usually have you do four
reps, rest for 20 seconds, three reps, rest for 20 seconds, and then two reps, on each side. – [Brad] He’s shakin’
there, he’s a little wobbly, things are workin’ pretty good there, all over the whole core,
as well as the hips. – Now, you can slide
the leg a long the floor is what they give as a cue here Brad, instead of just going out. – Sure. – You want to slide it along
the floor, bring it up, but that’s just kinda get into the minutia there a little bit so. – Oh, good word. – You know, start off again
if this is new to you, you might not be able to hold it as long or you may want to do
fewer reps, but you know, eventually it’s gonna pay off, and you’re gonna see the
differences when you, when you’re doing stuff
throughout the day, you’re gonna have less pain. – Right. – ‘Cause it’s gonna kick in. – Yup. – So, all right, anything else Brad? – No, I think you did a wonderful job on all three exercises
Bob, again pain free, nice. – Yeah, absolutely no pain. – Right, I like the whole concept of doing the six, four, three, the 10 second reps, a real good system. – Sure, sounds good, thanks for watchin’.

Daniel Yohans

19 thoughts on “Top 3 Core Exercises to Reduce, Stop Back Pain

  1. Moggridge says:

    So, "eXspecially" not for spondylolisthesis then.

  2. Leemaree Hutchinson says:

    Good stuff and nice legs by the way Bob 😀

  3. Rob Farmer says:

    Hey guys, I once saw a high intensity core routine using resistance bands with wall anchors, but can no longer find it. Please repost it. Also a high intensity complete workout with bands and anchors. Thanks.

  4. Brodey Dover says:

    McGill curl up has the head barely raised above the ground and one leg straight out.

    Nice beginner side plank btw, perfect execution. You have some work to do on your Sagittal strength ;-). And yes, the McGill big 3 will reduce pain for many hours afterward. Brad can try doing the plank on the wall, keep shoulders and hips locked together, if there is spine movement, brad will feel it the next day.

    Knees should be wider apart on the bird dog :-).

    Bob, hinge at the hips first (shoot rearward at the butt) then follow with knees, keep the knees over the heel.

  5. Robert DeMartino says:

    I’d like to see Brad’s exercises for core since I think I have the same problem with my back.

  6. M. Graph says:

    Whatever I do I bend the knees and keep head straight and if I have to bend I make sure my eyes look upwards, it helps.

  7. M. Graph says:

    That's a yoga move the cat cow. Thanks guys these are great 🙏

  8. Baldavier says:

    So my back pain once was from a fall… I did loads of exercise to help and it didn't get better. After seeing a therapist who said just to rest it got better very quick. Theory was it was overactive / spasming so needed R&R before any strengthening or stretching or massage.

  9. Mark Dobkin says:

    Good information but why do they have to act like idiots?

  10. Captain Archer says:

    Can these be done with spondylolysis?

  11. Jeremy Raymond says:

    I love the content! Do you have any suggestions on breathing techniques during these exercises because sometimes that can make a big difference?

  12. drmtwr says:

    On the front McGill exercise one leg should be straight, one bent, not both legs bent as you demonstrated.

  13. AO says:

    Doctor : You may want to take some painkillers for that
    Me after one episode of Bob & Brad : No thank you sir!

  14. Cooking Lessons for Dad says:

    It would be nice if you made cheat sheet cards with diagrams for all the different exercises for the different problems. I will forget by the time I am ready to do those exercises again. What do you think about that?

  15. Alan Goldhammer says:

    As others have already noted these exercises were first grouped together by Dr. Stuart McGill. You guys should have credited him on this!! I don't know if I can post links here but McGill did a video for the New York Times a while back where he demonstrates the three exercises as well as one other using an exercise ball. I healed a bad herniated disc several years ago by adhering to the McGill regimen. His book "Back Mechanic" is very useful and gives alternatives to the plank and bird dog for those how have shoulder or knee problems. Bob's form on the crunch is poor and the position is wrong. One leg is out, one is bent and you alternate them between the reps. Criticism aside these are probably the three top exercises one can do.

  16. Nomad Lifestyle says:

    I have injured my back to the point that I could not get out of bed. The VA nurse wants me to go to PT without getting a MRI to see what is going on. She always wants to do x-rays.

  17. Mike says:

    "The 2 most famous pts on the internet"

    Jeff cavalleir wants to know your location

  18. Monica Call says:

    What if you have very arthritic shoulders and can’t kneel? Any ideas?

  19. maz123 بايحي says:

    Hello sir I 've CERVICAL spinenal pelvic pain..burning sensation during pain shoulder hand ad legs .. plzz your advice needed. Ur number or Email..warm Regards

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