Move · Videos · Strength · 35 min

35-Minute Low Back Care Programme With Levels for Each Exercise

35-Minute Low Back Care Programme With Levels for Each Exercise — video by Edmonton West Primary Care Network Play · 35:23

Video by Edmonton West Primary Care Network on YouTube · Open on YouTube

Two exercise specialists from a primary care network warm you up, then show two or three levels each of bird dogs, core work, upper-back moves, bridges, sit-to-stands and side planks, plus stretches; pause and practise the level that suits you. Made for people managing long-term low back pain.

  • 35 min
  • All levels
  • Low impact (no jumping)
  • mat, chair
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Step by step 12

Tap a time to watch that step in the video.

  1. Dose it to the day: start with the easier versions, one set of about 10, building to three sets over the weeks. 2:11
  2. Warm-up: walk on the spot, small high knees, side steps or toe taps and heel to bum, only as far as comfortable. 3:48
  3. Get down by rolling onto your side, then pelvic tilts, knees side to side and arms overhead to loosen up. 6:45
  4. Back extensors: opposite arm and leg at a counter, bird dog on all fours, or face down; hold up to 10 seconds. 10:00
  5. Abdominals: counter plank with elbows under shoulders, then a kneeling or full plank, then dead bug leg lowers. 12:37
  6. Side hip muscles: clamshells against a wall, side-lying leg lifts of about 30 degrees, or standing band abduction. 15:41
  7. Upper back: bow-and-arrow rotations, band rows squeezing the shoulder blades, or thread the needle on all fours. 18:33
  8. Glute bridge: squeeze your bum to lift the hips without arching the back; then staggered and single-leg bridges. 20:53
  9. Sit to stand: lean nose over toes, squeeze your bum and stand; then squats tapping the chair, or back lunges. 23:46
  10. Side plank on the knees, elbow under shoulder and hips pushed forward; or tabletop windscreen wipers. 27:00
  11. Spine mobility: cat-camel on hands and knees, then child's pose flowing into cobra on the elbows. 29:14
  12. Stretches for 5 to 10 deep breaths each side: piriformis, hamstring, then a lying twist. 30:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with the easier versions, one set of about 10, and build towards three sets over the weeks
  • Get down to the floor by rolling to your side rather than doing a sit-up
  • Dose the exercise to the day: do a little less on a bad day and more on a good one

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadcounter, kneeling and side planks on the forearm
  • Hips takes loadsit-to-stands, lunges, bridges, single-leg bridge
  • Knees takes loadsit-to-stands, squats, back lunges
  • Elbows movesforearm planks
  • Wrists & hands movesbird dog, thread the needle, cat-camel
  • Upper back movesbow and arrow, band rows, thread the needle
  • Lower back movesbird dogs, lying arm-leg lifts, cat-camel, cobra
  • Ankles & feet movesmarching warm-up, lunges
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Counter bird dog and counter plank before the floor; a higher chair for sit-to-stands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Edmonton West Primary Care Network; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety