8 best exercises to treat LOWER BACK PAIN | Doctor and physiotherapist step-by-step demonstration

In this video Dr O’Donovan (medical doctor) and Ella Boys (physiotherapist) cover a step by step demonstration of eight different exercises you can do at home to help manage lower back pain. Done on a regular basis these exercises are also great to help prevent lower back problems.

Only do these if you feel comfortable to and don’t push yourself beyond the limit of comfort initially. If you are uncertain about any of these exercises, always speak to your own health provider or physiotherapist first. This video is intended as a general educational resource only and should never replace individual advice given to you by your own provider.

Occasionally you will need to seek medical attention for lower back pain…

When to see your doctor about lower back pain?

You should see your doctor if:

– back pain does not improve after treating it at home for a few weeks
– the pain is stopping you doing your day-to-day activities
– the pain is severe or getting worse over time
– you’re worried about the pain or you’re struggling to cope

Seek urgent care if:

You have back pain and:

– a high temperature
– you’ve lost weight without trying to
– there’s a lump or swelling in your back or your back has changed shape
– the pain does not improve after resting or is worse at night
– the pain is made worse when sneezing, coughing or pooing
– the pain is coming from the top of your back (between your shoulders), rather than your lower back

**Seek emergency care for back pain if you notice**

– pain, tingling, weakness or numbness in both legs
– numbness or tingling around your genitals or buttocks
– difficulty peeing
– loss of bladder or bowel control (peeing or pooing yourself)
– chest pain
– it started after a serious accident, such as a car accident

VIDEO CHAPTERS:

00:00 – Introduction
00:10 – Exercise 1: Cat-Cow
01:07 – Exercise 2: Child’s pose
03:03 – Exercise 3: Glute bridge
04:51 – Exercise 4: Knees to chest
06:41 – Exercise 5: Bird-Dog
08:35 – Exercise 6: Trunk rotation stretch
10:18 – Exercise 7: Good morning stretch
11:14 – Exercise 8: Superman stretch

**Website resources**

NHS UK:

American Orthopaedic spine strengthening program:

Video made: January 2025
Next review: January 2028

With thanks to HiiClub for the studio space. To join their workout community which is the best space in Newcastle for fitness, pilates and yoga visit:

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Disclaimer:

The video is intended as an educational resource only. The information within this video or on this channel isn’t designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.

Legal information:

Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O’Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.