Senebti

Low back pain

Pain in the lower back. Most low back pain has no single identifiable cause, and staying as active as you can is usually recommended over long rest.

Safety first

See a doctor or physio before exercising if you have: numbness in the groin/saddle area, bladder or bowel changes, leg weakness, pain after trauma, fever or unexplained weight loss (seek urgent care).

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 腰痛向けヨガ（寝たまま・初心者向け・約16分） — B-Flow (ja) Watch on YouTube
  2. 寝ながらの腰痛ストレッチ（約7分） — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  3. 腰痛・骨盤まわりのヨガ（約11分） — B-Flow (ja) Watch on YouTube
  4. 腰痛のストレッチ（約16分） — 整体師 たっかー【3つの国家資格】 (ja) Watch on YouTube
  5. 腰伸ばしストレッチ（キャットアンドドッグ・約4分） — Juntendo University　順天堂大学 (ja) Watch on YouTube
  6. 寝ながら腰痛対策ストレッチ【寝る前に9分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 腰痛のストレッチ（約4分） — 家トレTV (ja) Watch on YouTube
  8. 寝ながらの腰痛ストレッチ（約12分） — 整体院和み-NAGOMI-土師和也 (ja) Watch on YouTube
  9. 腰痛のストレッチ（約9分） — Marina Takewaki (ja) Watch on YouTube
  10. 立ったまま腰痛対策ストレッチ【9分間】 — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  11. Yoga stretches for the lower back (≈12 min) — Mady Morrison (en) Watch on YouTube
  12. Yoga For Lower Back Pain | Yoga With Adriene — Yoga With Adriene (en) Watch on YouTube
  13. Stretches for the lower back and hips (≈15 min) — Mady Morrison (en) Watch on YouTube
  14. Exercises and stretches for lower back and hip pain (≈33 min) — HASfit (en) Watch on YouTube
  15. 6 follow-along exercises for back pain (≈11 min) — Tone and Tighten (en) Watch on YouTube
  16. Exercises and stretches for lower back pain (≈28 min) — HASfit (en) Watch on YouTube
  17. Stretches for lower back pain (≈14 min) — HASfit (en) Watch on YouTube
  18. Core workout for lower back pain (≈11 min) — Tone and Tighten (en) Watch on YouTube
  19. Lower Back Stretches to Reduce Pain and Build Strength — Healthline (en) Watch on YouTube
  20. Best Stretches For YOUR Lower Back Pain [SO IMPORTANT!] — Tone and Tighten (en) Watch on YouTube
  21. Onderrug Oefeningen - Versterken, losmaken en Rekken — Optima Vita (nl) Watch on YouTube
  22. 5 Mobiliserende Onderrug Oefeningen bij Lage Rugpijn — Lage Rugpijn Fysio (nl) Watch on YouTube
  23. LAGE RUGPIJN? Met deze 5 oefeningen maak jij je onderrug minder stijf — Trainer Tom (nl) Watch on YouTube
  24. Yoga tegen rugpijn | YOGA MET MILOU — Yoga met Milou (nl) Watch on YouTube
  25. Oefeningen tegen lage rug klachten — De Lijfschool (nl) Watch on YouTube
  26. 5 Lage Rugpijn Oefeningen tegen Pijn en Stijfheid in de Onderrug — PhysioExercise (nl) Watch on YouTube
  27. Lage rugpijn - behandeling met oefeningen — Peter - AudioFysio (nl) Watch on YouTube
  28. Thuis Workout Buikspieren en Onderrug (Core Training) // OPTIMAVITA — Optima Vita (nl) Watch on YouTube
  29. Oefeningen tegen lage rugpijn (15 minuten) — Yoga op Klompen; online Yogales (nl) Watch on YouTube
  30. Lage rugpijn - McKenzie oefeningen tegen pijn in de onderrug en been — PhysioExercise (nl) Watch on YouTube
  31. Yoga Rücken Anfänger Programm | Übungen gegen Verspannungen und Rückenschmerzen — Mady Morrison (de) Watch on YouTube
  32. Rücken Yoga für Anfänger | Übungen gegen Rückenschmerzen und Verspannungen | 15 Min. Express — Mady Morrison (de) Watch on YouTube
  33. Rücken Yoga Anfänger | Entspannung für den unteren Rücken | Gegen Rückenschmerzen — Mady Morrison (de) Watch on YouTube
  34. Yoga gegen Rückenschmerzen | Starker und Gesunder Rücken | Übungen für Zuhause — Mady Morrison (de) Watch on YouTube
  35. Übungen für den unteren Rücken, ohne Geräte (≈12 min) — Gabi Fastner (de) Watch on YouTube
  36. 20 Min Rückentraining ➡️ Dein sanftes Anfängerprogramm gegen Rückenschmerzen — Ergotopia (de) Watch on YouTube
  37. Übungen für LWS, Psoas, ISG und Hüfte, im Stehen (≈16 min) — Gabi Fastner (de) Watch on YouTube
  38. Verspannungen lösen ➡️ Entspanne Rücken, Schultern und Nacken — Ergotopia (de) Watch on YouTube
  39. Einfache Übungen gegen Rückenschmerzen ➡️ 20 Minuten für Zuhause ohne Geräte — Ergotopia (de) Watch on YouTube
  40. Schmerzen im unteren Rücken ➡️ 10 Übungen zur Kräftigung und Mobilisation — Ergotopia (de) Watch on YouTube
  41. 6 exercices kiné pour la douleur lombaire (≈9 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. 6 exercices pour le mal de dos (≈10 min) — Benjamin Brochet (fr) Watch on YouTube
  43. Douleur LOMBAIRE : les 8 INDISPENSABLES — Margaux Magnée (fr) Watch on YouTube
  44. 6 exercices pour le mal de dos (≈5 min) — Niko Mobilité (fr) Watch on YouTube
  45. Exercices pour le bas du dos et le bassin (≈8 min) — Denis Fortier (fr) Watch on YouTube
  46. Exercices kiné pour un lumbago / dos bloqué (≈9 min) — Benjamin Brochet (fr) Watch on YouTube
  47. 9 exercices pour les douleurs au dos (≈24 min) — Denis Fortier (fr) Watch on YouTube
  48. Étirement pour le bas du dos (≈5 min) — Thierry Lanneau (fr) Watch on YouTube
  49. Lombalgie chronique - séance d'étirements corps entier — APA - LRS (fr) Watch on YouTube
  50. 3 exercices pour le mal de dos (≈4 min) — Benjamin Brochet (fr) Watch on YouTube
  51. 6 estiramientos para el dolor lumbar (≈9 min) — gymvirtual (es) Watch on YouTube
  52. Ejercicios para espalda, cervical y ciática (≈10 min) — gymvirtual (es) Watch on YouTube
  53. Rutina de ejercicios para la lumbalgia de 30 minutos, HAZ LOS EJERCICIOS CONMIGO — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  54. 5 EJERCICIOS para MEJORAR tus LUMBARES desde las caderas — FisioOnline (es) Watch on YouTube
  55. Ejercicios para espalda, lumbalgia y ciática (≈26 min) — MalovaElena (es) Watch on YouTube
  56. 3 ejercicios para la lumbalgia (≈14 min) — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  57. Yoga Terapéutico para DOLOR LUMBAR & CADERAS - Estiramientos para ciática, lumbalgia y escoliosis — Anabel Otero (es) Watch on YouTube
  58. Ejercicios para el dolor de espalda (zona lumbar) (≈34 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  59. Pilates Terapéutico para Dolor Lumbar - Estira y Moviliza (20 min) — Anabel Otero (es) Watch on YouTube
  60. Rutina para el dolor lumbar (14 ejercicios, ≈15 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  61. Hérnia de disco lombar: exercícios (vídeo 01, ≈27 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  62. Melhor ALONGAMENTO para COLUNA LOMBAR | Evite dor nas Costas | Nível 3 e 4 — Aurélio Alfieri (pt) Watch on YouTube
  63. MELHOR ALONGAMENTO DO MUNDO para COLUNA LOMBAR — Aurélio Alfieri (pt) Watch on YouTube
  64. Exercícios para dor aguda na coluna lombar (≈14 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  65. Como TRATAR A DOR LOMBAR EM CASA com 5 exercícios SIMPLES — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  66. 3 Exercícios Matadores para a Dor na Lombar — Rafael Souza (pt) Watch on YouTube
  67. Yoga para quadril e lombar (≈15 min) — Fernanda Yoga (pt) Watch on YouTube
  68. Alivie a DOR LOMBAR ANTES DE DORMIR - Exercícios poderosos para relaxar a região lombar — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  69. Hérnia de disco lombar: exercícios (≈20 min) — Fran Valez (pt) Watch on YouTube
  70. Alongamento para Dor nas Costas e Lombar para fazer em Casa | #TSFit — Tua Saúde (pt) Watch on YouTube
  71. Esercizi posturali per il mal di schiena — Azienda Ospedale-Università Padova (it) Watch on YouTube
  72. Mal di Schiena e Fascia Lombare: Migliori esercizi e rimedi contro il dolore da lombalgia e sciatica — Fitness in Casa (it) Watch on YouTube
  73. esercizi di allungamento per prevenire sciatica e mal di schiena :-( — Pino Parente (it) Watch on YouTube
  74. Esercizi da 1 Minuto per Migliorare la Postura e Ridurre il Mal Di Schiena — IL LATO POSITIVO (it) Watch on YouTube
  75. Mal di Schiena: Esercizi a Casa Contro il Dolore — LUMOWELL - Benessere360 (it) Watch on YouTube
  76. Sciatica, Lombalgia e Mal di Schiena Lombare: Esercizi Contro il Dolore — LUMOWELL - Benessere360 (it) Watch on YouTube
  77. Mal di schiena? Ecco 10 Esercizi per stare meglio - Allevia le tensioni nella zona lombare | Pilates — I Love Pilates Arese (it) Watch on YouTube
  78. Esercizi per il mal di schiena lombare da fare a casa — MypersonaltrainerTv (it) Watch on YouTube
  79. STRETCHING LOMBARE: esercizi da EVITARE e da FARE per il mal di schiena — Marcello Chiapponi (it) Watch on YouTube
  80. Esercizi per mal di schiena Da Eseguire Al LETTO — MdM Fisioterapia (it) Watch on YouTube
  81. EP2 全世界最好的抗腰痛運動｜全世界最好的伸展｜核心肌群訓練 — Jc復健日常 (zh) Watch on YouTube
  82. 4字伸展（骨盆・腰痛向・約2分鐘） — 健康2.0 (zh) Watch on YouTube
  83. 超簡單運動！腰背痠痛OUT 健康2.0 — 健康2.0 (zh) Watch on YouTube
  84. 腰背伸展運動（3招・約3分鐘） — 康健雜誌 (zh) Watch on YouTube
  85. 下背・腰側拉筋（約17分鐘） — Coffee林芊妤 (zh) Watch on YouTube
  86. 下背痛怎麼辦？瑜珈伸展預防背部緊繃僵硬 Yoga for back pain { Flow with Katie } — 凱蒂瑜伽 Flow With Katie (zh) Watch on YouTube
  87. 坐著做的下背伸展瑜伽（約23分鐘） — 凱蒂瑜伽 Flow With Katie (zh) Watch on YouTube
  88. 七分鐘運動 - 背部拉筋，護脊椎少背痛 — 照護線上 (zh) Watch on YouTube
  89. 床上腰背拉伸（約7分鐘） — 周六野 Zoey (zh) Watch on YouTube
  90. 閃腰及肌肉性腰痛的運動（約16分鐘） — Dr. Joe Wong (zh) Watch on YouTube
  91. [300만뷰] 허리근육을 튼튼하게 만들고 싶다면? /우리들병원TV — 우리들병원TV (ko) Watch on YouTube
  92. [연세사랑병원] 척추관협착증운동 6가지, 허리통증과 다리가저려요 증상 호소한다면 하루 한번 함께 따라해주세요 — 연세사랑병원 (ko) Watch on YouTube
  93. 과학적으로 검증된 허리 스트레칭! 8분이면 그냥 끝! 허리 아프신 분들 필독! — 건강의학전문채널 하이닥 (ko) Watch on YouTube
  94. [허리 근력 특집] 누워서 하니까 허리가 안 아픈 허리 통증 운동 — 모스틱 자세연구소 (ko) Watch on YouTube
  95. 척추 요가 (요통·좌골신경통 관련, 약 29분) — 요가소년 (ko) Watch on YouTube
  96. [기분 좋은 날] 허리 디스크 환자를 위한 '허리 통증 잡는' 운동법 공개!, MBC 211006 방송 — MBClife (ko) Watch on YouTube
  97. [허리 특집] 허리디스크, 척추협착증 등 허리가 아프다면 이 운동을 10분만 따라 하세요! — 모스틱 자세연구소 (ko) Watch on YouTube
  98. 빡빡이 아저씨의 아침&저녁 스트레칭 (허리통증 스트레칭 12주 루틴) — 피지컬갤러리 (ko) Watch on YouTube
  99. 허리스트레칭, 허리통증에 좋은 운동. 누워서 하는 운동으로 쉽고 간단하고, 편안합니다! — 연세사랑병원 (ko) Watch on YouTube
  100. [#유퀴즈온더블럭] 📢요통 환자 주목! 강도가 목에 칼을 들이대도 절대!! 하면 안 되는 허리 운동은? '척추의 신'이 알려주는 허리 통증 운동법🤸‍♀️ — 디글 :Diggle (ko) Watch on YouTube