Fix Your Low Back Pain With These Stretches And Exercises (Gym and Home)

Fix Your Low Back Pain With These Stretches And Exercises (Gym and Home)

FREE eBook: Path To Recovery – Understanding and Taming Your Pain:

☕ Want to support me and my work? Buy me a coffee 🙂

Do you have questions about your back pain or rehab? You can book a 1 hour call with me here:

In this video Ashley explains and shows you everything you need to do in order to get your back pain better.

It is never a quick process recovering from an injury, especially a long term chronic injury. The more you can put into your own rehab the better your outcome will be.

There are exercises in here that you can do at home or at the gym depending on what you have available.

As a general rule, do 10 repetitions and repeat for 3 sets for each exercise.

TEL → 0203 356 7060

The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.


  1. Thank u for sharing this. I have learned some great me stretches. I have a question if you can. I am 20 years post scoliosis surgery with 2 rods and mid back fusion. Im in good shape but I’m finding that my hips are getting so tight throughout the day that it affects my walking. What is the best way to maintain open hips and keep my leg muscled from tightening painfully? When I stretch it only seems too last a few hours. Do u have any suggestions at all? ☺thank u

  2. What medication should I take to get rid of pain? I was on solumedrol for a week and it made me almost become a diabetic, but my pain was better for about a month. So what else can I do to treat the inflammation? I’ve been doing yoga for 7 years now and it doesn’t help either.

  3. I had a bulging disc and after stretching what I could the first 3 days, I did slow controlled romanian deadlifts with a band wrapped around my hips and anchored to a rig in front of me. Then I did it facing the other way. It took the pain from a 8 down to a 2. Hopefully someone who’s suffering from excruciating pain will see this.

    It may sound painful but I assure you, it worked. It really peeled away all the tightness in my lower back and hamstrings

  4. Thank you for making this video! This is the 3rd episode i’m having severe back pain since 2017. You have explained it so well on your 2 videos. I will definitely follow your suggestions. God bless you!

  5. Thank you so much for this piece of advice. I’m currently suffering from back pain and I will apply it right now.

  6. Thank You for making this video , it really helps with the acute lumbago i am currently diagnosed with. Is there a way to figure out if one is bending , using their lower back or hips , when one is exercising since you mentioned that one should specifically use their hips and not back.

  7. Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  8. What if the pain is from workout not sure but I do have a good form while lifting been doing that for long

    might just be associated with periods if yes any tips or advisable to keep going to gym while having back pain (not severe annoying when I set only) I hope u make a video soon. Thanks ❤️

  9. I struggle with sciatica.keep pinching it just sitting and standing i also had a total right hip replacement last year so im limited to what i can do .anmy advise would be much appreciated

  10. Thank you for sharing, my question about sleeping time: My worked schedule will end at 10pm, going to bed between 11pm no more than 12 midnight, wake up at 8am. Question is: Do I still get the healing process of my sleep? I sleep 7-8 hrs.

  11. Seated machine based abduction will not strengthen PFGM as the hip is flexed? Surely the femurs must be in neutral or some degree of extension, ie standing?

  12. So simple, yet so effective. That’s how would I describe diet plan from Agoge Diet. Now I belive that simplicity is the key to brilliance.

  13. Thank you for making educational videos. Really appreciate it. 🙏 will try out the exercises u prescribed. Thank u again

  14. I like much of the advice, especially the parts about strengthening the hips, but I thought the majority of experts believe that back extensions (5:45) are pretty much the worst exercises you can do if you have lower back pain?

  15. I always have lower back pain when I deadlift. Outside the gym my low back is tight and stiff (mostly erector spinae muscle) but not painful. I tried stretching but it doesn’t help. Just today I decided to strengthen my low back lying on the ground as the video shows. Then magic happened!!!! The tightness was gone right away after just one set. I also noticed muscles next to the spine used to be so tight they are like two sticks. Now they are flat and evenly spread on the left and right side of the spine. I’m in tears. I’ve tried so many kinds of stretches. Watched so many videos. Not even once I told myself I should visit a physician. I even bought a theragun for this. But this video is by far the most helpful to me. So thank you so much Ashley! Thank you!

  16. Very well video bro totally informative I’m suffering from lower back pain from very long time I’m having my femur operated back 7 years can I do these stretches ?
    Thx n love from India

  17. Hello I loved the video it was so informative unlike a lot of other videos . I have one question tho . After the pain goes away and you return to the gym or do home workouts is it okay for the low back muscles to be sore ? Not painful but just a bit sore afterwards

  18. When you hear a "ping" or a "pop" in you lower back (followed by being unable to bend, twist, walk properly etc) is that a slipped disk or a muscle weakness problem? This happens to me maybe twice a year.

  19. Hello great videos. Thanks 👍
    Could u please give your opinion about massage gun? Is it possible that i got lower back inflammation because of it?

  20. I’m in the mist of working on the 10 minutes low back stretches with you. I have a left sacrum inflammation which manifests with a tight left hamstring. Will you confirm that I should get my left sacrum to settle down before doing low back excerises? Thanks

Leave a Reply

Your email address will not be published.