Скачать или смотреть Doctor Shows 4 Low Back Pain Exercises For Relief Today!

Tired of low back pain holding you back? In this video, Dr. Jacob Kneeman, board-certified pain medicine physician, shares *4 evidence-based exercises* — no equipment, just 5 minutes a day. These low-impact moves target the root cause of pain by strengthening your *core* and *glutes* while improving mobility.

✅ Safe for most fitness levels

✅ Back-pain friendly — no crunches or heavy lifting

✅ Perfect for daily morning & evening routines

*What you’ll learn:*

0:00 Intro

1:10 Exercise #1 – Quadratus Lumborum Release

1:30 Exercise #2 – Dead Bug Wall Press

2:00 Exercise #3 – Pelvic Tilt March

2:24 Exercise #4 – Modified Press Up with Glute Squeeze

2:56 #1 Mistake to Avoid

📌 *Tip:* Do these daily for 4–6 weeks for the best results.

📩 Share this video with someone who needs relief today!

López-Redondo, M., Vicente-Campos, D., Álvarez-González, J. et al. Quadratus lumborum muscle stiffness in chronic non-specific low back pain: a diagnostic accuracy study. Eur Spine J (2025). https://doi.org/10.1007/s00586-025-09...

Lehecka BJ, Turley J, Stapleton A, Waits K, Zirkle J. The effects of gluteal squeezes compared to bilateral bridges on gluteal strength, power, endurance, and girth. PeerJ. 2019 Jul 8;7:e7287. doi: 10.7717/peerj.7287. PMID: 31328046; PMCID: PMC6622157.

Minicozzi SJ, Russell BS, Ray KJ, Struebing AY, Owens EF Jr. Low Back Pain Response to Pelvic Tilt Position: An Observational Study of Chiropractic Patients. J Chiropr Med. 2016 Mar;15(1):27-34. doi: 10.1016/j.jcm.2016.02.009. Epub 2016 Mar 25. PMID: 27069429; PMCID: PMC4812023.

Tataryn N, Simas V, Catterall T, Furness J, Keogh JWL. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med Open. 2021 Mar 8;7(1):17. doi: 10.1186/s40798-021-00306-w. PMID: 33683497; PMCID: PMC7940464.

⚠️ *Disclaimer:* This video is for education only and is not medical advice. Please talk with your healthcare provider about your specific situation.