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3 Exercises To Decrease Lower Back Pain | FREE Back Pain Guide

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FREE Back Pain Guide Down Below!

Welcome back to Mind Pump TV where we cover all things Health & Fitness to help you on your journey to reach your goals!

Scroll down at the end of the description for FREE GUIDES on reducing lower back pain and to help you reach any goal from building muscle, fat loss, improving mobility, & personal training.

In this video, Danny covers 3 must-do exercises you can do to help reduce lower back pain and activate your core and back for your training. For all of these exercises it is important to focus on stabilizing the core, spine, and lower back in a neutral position to get the most out of these movements. Remember that having a positive attitude and staying consistent with these exercises is KEY!

Dead Bug
Setup
– Seated position
– Tuck and hold knees
– Brace core and control rolling back
– Lie on your back with hips and knees at 90°
– Flatten lower back against floor
– Extend arms vertically while making a fist

Exercise
– Brace core
– Extend arm and leg contra laterally
– (Opposite leg and arm)
– Inhaling during extension
– Maintaining flat back against floor
– Exhale back to starting position
– Roll to the side carefully if you have severe back pain

Bird Dog
Setup
– Start on all fours in a balanced position
– Knees flexed to 90°
– Arms extended

Exercise
– Brace core
– Extend arm and leg contra laterally
– (Opposite leg and arm)
– Keep spine flat and hips from rotating
– Perform movement in a slow controlled manner

Banded Dead Bug Modification (Progression)
Setup
– Use band with adequate resistance
– Lie on back with hips and knees at 90°
– Extend arms fully
– Pull band down to end of sternum (Mid point of lower chest)

Exercise
– Brace core
– Extend one leg at time alternatively
– Maintain lower back flat against floor

FREE fitness guides on reducing back pain, personal training, & MORE:
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If you enjoyed this video, be sure to check out these videos:
Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump

GET RID OF Upper Back Pain By Doing THIS! (POSTURE FIX)

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