5 Exercises To Fix Back Pain For Good [Herniated Discs & Sciatica]

🌟 5 Essential Exercises for a Robust and Healthy Back 💪 👉 *Need Help With Your Back Pain?* Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 *Resources:* 📖 https://backinshapeprogram.com/2024/12/5-exercises-for-a-healthy-back-that-everyone-should-do/ 📹 *Tutorial Playlist* https://www.youtube.com/watch?v=dia-fydN7rE&list=PLZb8YIfLGS3jNiSkgxR_VmXEASoNyDxVR 🔍 *Simplify Your Recovery:* *Focus on Health, Not Just Pain:* Instead of seeking out complex solutions, build back health with exercises that foster strength and stability for everyone. 🌿 *What Constitutes a Healthy Back?* Load Bearing Capacity Hip Mobility Spine Control and Stability Flexibility in All Directions 🏋️‍♂️ *The Core 5 Exercises:* *Modified Dead Bug:* *Purpose:* Stabilizes the spine against extension and flexion. *Benefit:* Highly accessible; can be done on a bed, focusing on core engagement to keep the spine neutral. *Marching Bridge:* *Purpose:* Challenges spine stability during single-leg activation. *Benefit:* Teaches one-sided loading while maintaining spinal stability, can be modified for ease. *Squat:* *Purpose:* Strengthens weight-bearing stability, particularly against forward bending. *Benefit:* Improves daily activities by enhancing the spine's load-bearing capacity in a controlled manner. *Hip Hinge:* *Purpose:* Same as squat but isolates hip movement, focusing on posterior chain strength. *Benefit:* Safely increases back load without knee strain, crucial for those with knee concerns. *Step Up:* *Purpose:* Develops asymmetrical stability and balance. *Benefit:* Mimics real-life situations where balance and uneven load are common, adjustable in difficulty. 🎯 *Exercise Approach:* *Start Simple:* Find the easiest version of each exercise you can perform without pain. *Progress Gradually:* Scale up in difficulty as control and strength improve. *Consistency is Key:* Aim for 3 sets of 10 reps with rest periods, focusing on form over speed or weight. 🧘‍♂️ *Spinal Flexibility:* *When to Add:* After mastering the Core 5, consider incorporating flexibility exercises, but ensure you have sufficient strength first. 📈 *Measuring Progress:* *Benchmark:* Ability to do a squat or hip hinge with bodyweight (100% for men, 75% for women) without pain indicates a strong back. 🌐 *Community and Support:* For more guidance and to join a community of success stories, explore our website or consider our membership program. #BackHealth #CoreExercises #SpineStability *Chapters:* 0:00 Introduction 1:08 Your Healthy Back 1:57 Why These Exercises Work? 2:22 Rebuilding Your Back 2:39 Daily Life 3:02 Easily Scalable 3:47 How To Do It! 5:14 Core 5 For Spine Health 6:36 Exercise 1: Dead Bug 8:31 Exercise 2: Marching Bridge 10:24 Exercise 3: Squat 12:38 Exercise 4: Hip Hinge 14:52 Exercise 5: Step Up 16:44 Other Strategies 17:54 Spinal Mobility 18:56 Back Strength Targets 22:16 Overview: Final Thoughts