Beat back pain with these highly researched exercises to improve fine motor control and release back stiffness.

Exercises:

Curl up: helps improve the endurance of your abdominal muscles, which is essential for back support and core stability. Perform this exercise with a short, sharp breath that keeps your core tense. Do three sets of 810 reps, five reps, and three reps. Remember that this isn’t a strength exercise; it's more than a neurological exercise, which means the nervous system can tire quickly.

Side planks can help with back pain by strengthening the core, glutes, hips, and shoulders—especially the QL muscle vital for people with poor posture or who sit all day. Hold the side plank for 10 seconds. For sets and reps, I recommend building up to about 30 seconds on both sides with the legs straight and doing this three times.
Bird Dog is a totalbody exercise that engages your posterior chain and a corestrengthening exercise that can help prevent low back pain. Hold each extended pose for 10 seconds before returning to the starting All 4’s position. Try this ten times, then five, then three.

Dr. Stuart McGill's website: https://www.backfitpro.com/

More exercises for the spine:
Upper back pain:    • Get Rid Of Upper Back Pain In 30 Seconds  
Upper back strength:    • Upper Back Strength | Ed Paget  
Neck pain:    • Relieve Neck Spasm and Levator Scapul...  
Fix scapula winging:    • How To Treat Scapular Winging | Ed Paget  
Shoulder impingement:    • Fix Shoulder Impingement: 4 Exercises...  

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Time tags
00:00 Intro
00:40 Why do you have back pain?
02:28 Curl up
03:51 Side plank
04:38 Bird dog
05:53 Outro

#backpain #backpainrelief #backpaintreatment