This video covers three exercises for lower back physical therapy. These exercises can help you recover from lower back pain. Exercises shown in the video include:

1. Posterior pelvic tilt,
2. Lower truck rotation stretch, and
3. Single knee-to-chest.

Audio transcript:

-What’s up everybody, my name is Yuzef, I’m one of the physical therapists here at Excel Orthopedics. This is Luis, one of our PTAs. So today we’re going to be kind of going over three simple tips to help you guys out with low back pain. Low back pain is one of the more common diagnoses out on the population right now. So hopefully with the teaching of these three (tips), we can help you guys out a little bit.

-The first exercise that we’re going to be going over it’s called the posterior pelvic tilt. This exercise is to release some of that neural tension that starts in your low back. The root of it, we’re going to be engaging our core, and we are going to make sure that our pelvis is rotating backwards, okay? So Good.

-By doing so, we’re going to be taking off, some of that pressure from those nerves that exit the spinal root level. okay? Just like that, and let’s give them a side view. Awesome.

-This exercise is actually done best, when lying down. All right? So, let me get this different camera, give you guys a different view. Alright? So, now it’s going to give a different view of this. So, Luis let’s go ahead and engage our core, and we’re actually going to be driving that belly button into the mat. Good. and then we are going to hold. The key here is that our glutes don’t come up off the table, all right? So, we’re going to hold, Luis, please relax, good. And then we’re going to drive that down, and you’re holding, 5, 4, 3, 2, 1, awesome. Relax again, and engage one more time, 5, 4, 3, 2, 1. Luis, how does that feel?

-Good.

-Pretty good? Awesome.

-My next little tip is called the lower trunk rotation stretch. so what we’re going to be doing is bending our knees, good, and they are going to act as one, all right? So, if you ever feel like you just got to kind of moving around a little bit, this is a great stretch to do. it’s going to be stretching out all the muscles in your lower trunk.

-Luis, what we’re going to be doing is taking it to the right. Good. And the cue here is that you make sure your upper extremities and your upper thorax stays on the mat. okay? so, you’re holding 5, 4, 3, 2, 1, awesome. Bring it back, and to the side, 5, 4, 3, 2, 1, Bring it back to the middle, nice and slow. Luis, how does that feel?

– Good, nice stretch.

-Good? Awesome.

-Our last one is going to be a single knee-to-chest. Once again, what we’re trying to do is alleviate some of that tightness, some of that pain on the low back. So this is really good to stretch out all those ligaments and muscles that surround the spine. So what we’re going to do is stretch your legs there, good, and then we are going to bring up one knee at a time. Yep, you’re going to hold it. And bring it all the way through the chest, till you feel that nice little stretch 5, 4, 3, 2, 1.

-How does that feel, Luis?

-Very stretching in the back.

-I bet.

-Let’s bring up the other, and 5, 4, 3, 2, 1. How does that feel, my man? Good?

-Guys, we can do these three exercises 10 or 12 times for around three to four rounds right. If this doesn’t really help you guys out too much, please come see us.