![Daily Core Exercises For Lower Back Pain! [Treatment and Prevention] @toneandtighten](https://i.ytimg.com/vi/FDcF7IHM7HE/maxresdefault.jpg)
Uploaded February 2025 | Updated September 2026, 2 weeks ago
🔗SEE THE FULL VIDEO: youtu.be/_TdWdFQ1Cms
Building a strong core doesn't need to take a long time or be overly complex. Check out these simple core exercises you can do daily at home to increase core strength and help improve lower back pain!
Hope they help!
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
🔗SEE THE FULL VIDEO: youtu.be/_TdWdFQ1Cms
Building a strong core doesn't need to take a long time or be overly complex. Check out these simple core exercises you can do daily at home to increase core strength and help improve lower back pain!
Hope they help!
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Daily Core Exercises For Lower Back Pain! [Treatment and Prevention]](https://i.ytimg.com/vi/FDcF7IHM7HE/mqdefault.jpg "Daily Core Exercises For Lower Back Pain! [Treatment and Prevention]
🔗SEE THE FULL VIDEO: https://youtu.be/_TdWdFQ1Cms
Building a strong core doesnt need to take a long time or be overly complex. Check out these simple core exercises you can do daily at home to increase core strength and help improve lower back pain!
Hope they help!
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Upper Back Pain Relief! [Improve Thoracic Flexibility and Mobility]](https://i.ytimg.com/vi/FMDDF56auOo/mqdefault.jpg "Upper Back Pain Relief! [Improve Thoracic Flexibility and Mobility]
Improve thoracic mobility and eliminate upper back pain with these effective stretches! The best stretches and exercises you can do at home to increase thoracic flexibility and alleviate back pain. Led by a physical therapist to help your upper back feel better than it ever has before!
🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
📌 Upper Back Pain Relief! [Improve Thoracic Flexibility and Mobility]
Is upper back pain holding you back? In this video, I’ll show you how to relieve upper back tension and pain by focusing on increasing thoracic spine flexibility and mobility! These exercises will help you unlock movement, reduce pain, and regain control over your upper body.
🔍 What Is the Thoracic Spine?
Your thoracic spine is the mid-back section, connecting the base of your neck to your lower back. It’s composed of 12 vertebrae and forms the longest part of the spine. The thoracic spine is key for supporting our posture and upper body stability. However, because it’s less mobile than the lower back, it often becomes tight, leading to upper back pain and stiffness.
🤔 Why Does Thoracic Mobility Matter?
Good thoracic mobility is essential for healthy posture and efficient movement. Without it, your lower back and neck often overcompensate, leading to pain in those areas as well. When your thoracic spine is flexible, it can handle the demands of daily movements and support overall spinal health. Poor thoracic mobility, on the other hand, is one of the main causes of upper back discomfort and postural issues.
🏋️ How To Improve Thoracic Mobility
In this video, I’ll guide you through specific stretches and exercises to help you improve thoracic spine mobility, reduce pain, and increase upper back flexibility. Whether you’re dealing with tightness or just want to boost your posture, these exercises will give you the relief and movement you need!
BEST STRETCHES FOR THORACIC MOBILITY
Foam Roller Extension
Childs Pose
Kneeling Thoracic Extension
Side-Lying Thoracic Rotation
Thoracic Windmill
💬 Try these exercises and let me know how you feel in the comments below!
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MORE HELP WITH YOUR UPPER BACK:
🔗 FOLLOW-ALONG VERSION OF THESE STRETCHES: https://youtu.be/Scq9hboii8I
🔗 RHOMBOID PAIN RELIEF EXERCISES: https://youtu.be/b4gdw4o6XM4
🔗 HOW TO STRENGTHEN YOUR UPPER BACK: https://youtu.be/fsZYc6ks60g
🔗 FIX TENSION IN UPPER TRAPS/SHOULDERS: https://youtu.be/4px5_RzXmqU
🔗 FIX PAIN BETWEEN YOUR SHOULDER BLADES FOR GOOD: https://youtu.be/x3dcCJWBbLc
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Knock Knees! [4 Of The Best Home Exercises For Genu Valgus]](https://i.ytimg.com/vi/FmVOf2cbGGw/mqdefault.jpg "Fix Your Knock Knees! [4 Of The Best Home Exercises For Genu Valgus]
⭐️TAP HERE FOR FULL VIDEO: https://youtu.be/xac4g75KhcM
The best exercises to fix knock knees at home! This knock knee (genu valgus) condition typically happens due to weakness in the hip abductors and tightness in the hip adductors. The right exercises can help improve this condition!
Let me know your experience in a comment and be sure to check out the full video for more exercises and a detailed explanation.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![STOP Foam Rolling Lower Back Pain! [Do THIS Instead!]](https://i.ytimg.com/vi/HP2X2qihIWU/mqdefault.jpg "STOP Foam Rolling Lower Back Pain! [Do THIS Instead!]
Foam rolling lower back pain the WRONG way can actually make your back pain worse! Learn how to fix lower back pain with proper foam rolling techniques, reduce muscle tension, and improve mobility safely. In this video, physical therapist Dr. Jared Beckstrand shows you what NOT to do and the correct way to foam roll for real lower back pain relief.
🔗 EQUIPMENT USED IN THIS VIDEO:
LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🤔 SHOULD I FOAM ROLL MY LOWER BACK PAIN?
Foam rolling can be helpful for lower back pain - but only if you do it correctly. Most people try to roll directly on their lower back, thinking it will “loosen it up,” but this often causes more harm than good. The key is understanding where to apply pressure and how to use foam rolling as part of a bigger strategy to reduce pain.
⚠️ WHY DOES FOAM ROLLING HURT MY LOWER BACK?
There are three common mistakes people make when foam rolling their lower back. First, holding a sustained crunch position increases muscle activation and tension instead of relaxing it. Second, placing pressure directly on your lumbar vertebrae can irritate sensitive structures. Third, rolling into extension pushes your spine further into a position it’s already stuck in, especially if you have a natural lordotic posture.
✅ HOW TO FOAM ROLL YOUR LOWER BACK THE RIGHT WAY
The correct approach is to avoid the lower back itself and instead target surrounding muscles that contribute to tension and pain. By rolling the quadratus lumborum, glutes, piriformis, and hip flexors - and then finishing with activation exercises - you can reduce tension, improve mobility, and support your lower back properly.
EXERCISES IN THIS VIDEO
Quadratus Lumborum
Glutes and Piriformis
Hip Flexors
Muscle Activation
- Bridges
- Bird Dogs
⏱️ TIME STAMPS IN THIS VIDEO
0:00 NOT Like This!
0:32 Three Mistakes
1:41 Most Important!
2:08 Step 1
3:06 Step 2
4:02 Step 3
4:42 Step 4
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR BACK PAIN
✅ 10-MIN MOBILITY FOR LOWER BACK PAIN RELIEF: https://youtu.be/5cRbDPWavhI
✅ 7-MIN DAILY STRETCHING ROUTINE FOR BACK PAIN: https://youtu.be/jbwg8Ya5q1o
✅ FAST-ACTING LOWER BACK PAIN RELIEF: https://youtu.be/OrIyVLPjKAQ
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Plantar Fasciitis Heel Pain [PERMANENTLY]](https://i.ytimg.com/vi/Hmet9woSPpQ/mqdefault.jpg "Fix Your Plantar Fasciitis Heel Pain [PERMANENTLY]
The PERMANENT fix for plantar fasciitis heel pain! Foot pain relief exercises for lasting pain relief! Treat the cause of your plantar fascia pain - not just the symptoms. Stand, walk, and run pain-free when you follow these stretches and exercises in this video to treat your plantar fasciitis heel pain! Led by a doctor of physical therapy to give you the best exercises for lasting relief.
EQUIPMENT USED IN THIS VIDEO
🔗LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🔗LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦶 WHAT IS PLANTAR FASCIITIS?
Plantar fasciitis is irritation and overload of the plantar fascia — the thick band of tissue that runs along the bottom of your foot from your heel to your toes. Its job is to support your arch and absorb force when you walk, run, or stand. When that load exceeds what the tissue can tolerate, pain develops, most commonly at the heel.
🔁 WHY DOES MY PLANTAR FASCIITIS KEEP COMING BACK?
Stretching, icing, and resting can reduce pain and calm symptoms, but they don’t increase the strength of the plantar fascia or the muscles that support it. If the load placed on your foot stays the same — or increases — without increasing its capacity, the pain returns. That’s why plantar fasciitis becomes a frustrating cycle for so many people.
💪 PERMANENT FIX FOR PLANTAR FASCIITIS PAIN
The long-term solution is addressing both sides of the equation: decreasing excessive stress on the plantar fascia while strengthening the foot, ankle, and arch so they can handle load again. The exercises in this video are designed to rebuild strength, improve control, and restore resilience so your heel pain doesn’t come back.
PLANTAR FASCIITIS EXERCISES IN THIS VIDEO
Mobilization
Stretching
Exercises
Short Foot
Single Leg Balance
Balance With Reaches
Heel Raises (Flat)
Heel Raises (Deficit)
0:00 Plantar Fasciitis
0:27 The Real Problem
2:51 Quick Pain Relief
3:59 Long Term Relief #1
5:13 Long Term Relief #2
7:19 Long Term Relief #3
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT HELP FOR YOUR PLANTAR FASCIA PAIN:
✅ FIX YOUR PLANTAR FASCIITIS PAIN: https://youtu.be/BQOJa9o-j8g
✅ INSTANT RELIEF FOR PLANTAR FASCIITIS PAIN: https://youtu.be/vNHOj3ubzbs
✅ FOOT PAIN RELIEF EXERCISES [STRENGTHEN YOUR FOOT]: https://youtu.be/BfmtET8up3c
✅ ACHILLES TENDONITIS EXERCISES THAT ACTUALLY WORK: https://youtu.be/sScaA3DSnUA
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Bulged Disc Sciatica! [8-Min Exercise Routine]](https://i.ytimg.com/vi/J9j8w6DuVcA/mqdefault.jpg "Fix Bulged Disc Sciatica! [8-Min Exercise Routine]
Exercises to fix sciatica from a bulged disc! 🔗FULL VIDEO: https://youtu.be/pyeuY3bVOGg
The best exercises to fix sciatica caused by a bulged disc in your lower back! This 8-minute exercise routine can minimize your bulged disc and alleviate your sciatic nerve pain. No equipment required and led by a physical therapist!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![How To Fix A Tight Psoas Muscle [Instant Hip Flexor Pain Relief!]](https://i.ytimg.com/vi/JEfYw9ch3sw/mqdefault.jpg "How To Fix A Tight Psoas Muscle [Instant Hip Flexor Pain Relief!]
Fix your hip flexor pain fast with the exercises in this video! This is a step-by-step guide to identifying and treating a tight or weak psoas muscle. In this video, I’ll show you simple at-home tests to determine if your hip flexors are tight or weak and demonstrate the best stretches and strengthening exercises to relieve pain, improve hip mobility, and restore balance.
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
❓ What Is a Hip Flexor?
Your hip flexors are a group of muscles — including the psoas, iliacus, and rectus femoris — responsible for lifting your leg and stabilizing your pelvis. The psoas, in particular, runs deep through your core, connecting your spine to your thigh bone. When this muscle becomes tight or weak, it can cause hip pain, lower back discomfort, and even posture problems.
🧠 Do I Have a Tight Hip Flexor?
It’s true - our hip flexors become tight with extended sitting hours, sleeping with your legs tucked up, and other similar postures. But pain in the hip flexors is not always caused by tightness! Weakness in your hip flexors is a major cause of pain as well! And weak hip flexors never respond well to stretching - they need to be strengthened instead. I’ll show you how to determine the problem with your hips and show you the best stretches or exercises to address your specific pain.
💪 Best Exercises To Eliminate Hip Flexor Pain
In this video, I’ll guide you through targeted stretches to relieve tightness and powerful strengthening exercises to improve hip stability. The key to lasting relief is restoring balance between flexibility and strength — and these exercises will help you do exactly that.
EXERCISES IN THIS VIDEO:
TIGHT HIP FLEXORS
Flexibility Test (Thomas)
Supine Hip Flexor Stretch
Standing Hip Flexor Stretch
Kneeling Hip Flexor Stretch
WEAK HIP FLEXORS
Strength Test
Straight Leg Raises
Bridges
Single Leg Bridges
Bridges with Straight Leg Raises
Hip Flexor Chair Taps
0:00 Tight or Weak?
1:15 Test For Tightness
2:29 Stretches For Tightness
5:23 Test For Weakness
6:46 Exercises For Weakness
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR HIP PAIN:
✅ FIX YOUR ANTERIOR PELVIC TILT POSTURE: https://youtu.be/98injdf2Qso
✅ THE REAL CURE FOR TIGHT HAMSTRINGS: https://youtu.be/X0Fcbx1Sb1A
✅ UNLOCK YOUR GLUTES: https://youtu.be/7ThcwuDw2dQ
✅ 8-MIN STRETCHING FOR TIGHT HIPS AND LOWER BACK PAIN: https://youtu.be/1xOpTPHjVhI
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![What’s Causing Your Sciatica? [Tests and Treatment At Home]](https://i.ytimg.com/vi/JJj2hlBGDOk/mqdefault.jpg "What’s Causing Your Sciatica? [Tests and Treatment At Home]
Effective sciatica treatment starts with an accurate sciatica diagnosis! These simple tests can help you determine where your sciatic nerve pain is coming from so you can treat it with better results. Physical therapist discuss bulged disc, degenerative disc, stenosis, and piriformis syndrome to help you understand the cause of your sciatica symptoms.
✅ BULGED DISC? WATCH THIS NEXT: https://youtu.be/oCZKt4jWmpg
✅ DEGENERATIVE DISC/STENOSIS? WATCH THIS NEXT: https://youtu.be/KvuWvZIfb9g
✅ PIRIFORMIS SYNDROME? WATCH THIS NEXT: https://youtu.be/W-3JRAyM6p8
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
🔥 What Is Sciatica?
Sciatica is a condition where irritation or compression of the sciatic nerve causes pain that radiates down the leg—usually from the lower back, through the buttock, and sometimes all the way to the foot. It’s often described as burning, shooting, or electric-type pain, and can be incredibly frustrating to deal with.
🧠 How To Tell What’s Causing Sciatica
One of the most important things to understand is that sciatica is a symptom, not a diagnosis. Herniated discs, tight muscles, spinal stenosis, or even pelvic misalignment can all compress the sciatic nerve. In this video, I’ll walk you through some simple, at-home tests to help you better identify what’s actually causing your pain—because the right treatment starts with the right diagnosis.
💪 Best Exercises For Sciatica Pain Relief
Once you know the source, the right stretches and strengthening exercises can be incredibly effective. Whether it’s piriformis syndrome, a disc issue, or joint stenosis, I’ll show you the best movements to start easing your sciatic nerve pain today—without making it worse.
0:00 Sciatica
1:17 Causes of Sciatica
2:00 Bulged Disc
6:37 Don’t Miss This
9:14 DDD/Stenosis
13:06 Piriformis Syndrome
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
CHECK OUT MORE GREAT VIDEOS FOR SCIATIC NERVE PAIN:
✅ FAST SCIATIC NERVE PAIN RELIEF: https://youtu.be/iiAhpH8-k3Y
✅ 5 GREAT STRETCHES FOR SCIATICA PAIN RELIEF: https://youtu.be/jNS_mK-NeM8
✅ THE ACTUAL BEST EXERCISE FOR YOUR SCIATIC NERVE PAIN: https://youtu.be/nZhY9Y24xcs
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
