In this instructional video, Glenn Dawson of Reset U Fitness explains that most lower‑back pain stems from muscular imbalances caused by prolonged sitting, which tightens the hip flexors and pulls the pelvis forward, creating tension in the lumbar region. To counteract this, he demonstrates three daily exercises that both open the hips and activate the glutes, hamstrings, and core to stabilize the spine. The first exercise is a side‑plank abductor (reverse clamshell) that targets the obliques, glute medius, and knee stability. The second is a bird‑dog performed with a neutral spine, emphasizing coordinated arm‑leg lifts, glute contraction, and core bracing while avoiding excessive spinal flexion. The third is a reverse/back lunge that further opens the hips, fires the glutes and hamstrings, and teaches proper weight distribution without forward lean. Dawson provides form cues, rep ranges (3‑5 holds for the side plank, 5‑10 repetitions for bird‑dog and lunges), and modifications for limited flexibility. He concludes by encouraging viewers to subscribe for regular fitness content.
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Lower back pain exercises to strengthen the lower back and relieve pain. Hi, I'm Glenn Dawson with Reset U Fitness, and in this video I'm going to cover briefly the cause of lower back pain and then the exercises that you can do on a daily basis to prevent it and get relief and make sure it doesn't come back. So follow along. There's only 3 of them. Let's get started. But first things first, the cause of lower back pain. This is from muscular imbalances for most people. For most people. See, when you sit at a desk all day and tight, these muscles and bands here in your hip flexors get really, really, really tight. And then when you stand up, because they're so tight, it pulls the pelvis down and forward. That creates a lot of tension here on the lower back. So these exercises we do, they have to do two things. One, they have to activate the glutes and hamstrings because you've been sitting at a desk all day. They don't turn on. And then they also have to stretch out the hips. So everything we do today is going to be open the hips, stabilize the glutes, stabilize the core. That's it. Follow along and let's get started. All right. For the first one we're going to do is a side plank abductor or reverse clamshell. What I'm going to do is I'm going to push my knees into the ground and lift this hip as high as I can get it. This is going to activate your obliques, stabilize your core and your spine. And you're going to activate this glute med here, the outer part of your butt, which is great for knee stability and back stability. Next, I'm going to lift up this top leg and hold and squeeze and slowly lower. You should do 3 to 5 holds because you want stability. You want to practice your muscles holding your spine in alignment. That's the most important thing. After you've done your 3 to 5, Switch, do the opposite side, and then we'll move on to our second exercise. Next, we're going to do a bird dog. So this is a full core movement and glute activation movement with a neutral spine. So what I want you to do is keep your spine flat. If you round in this exercise, it's pretty hard to round, but if you do, it's going to create over flexibility or hypermobility through your lower spine, and you could get pain that way. So make sure it's neutral. And then from here, I want you to move your opposite arm and leg at the same time and lift. Squeeze the top of your shoulder, squeeze your glute here in the back, hold with your core, flex your abs, and then come back. Now, when you come back, don't bring your elbow to your knee like this. This might be cute on one of those functional workout videos that you see, but my spine is really rounded. That's not good. Go to your opposite elbow and your opposite knee and then push back out. So by shortening our range of motion, we're keeping our spine straight. And the more we can practice with a straight spine, the better you're going to move with a straight spine. That'll become your new normal. After you've done 5 to 10 of these each side, move on to our last exercise. Last but not least, my favorite. If you have had a workout at ResetU, you've done a back lunge or a reverse lunge. This movement opens up your hips, activates your glutes and hamstrings. So if you sit at a desk and drive a car, went through college or high school when you sat at a desk, probably have an imbalance where you're tight in your hips and your glute and hamstring don't activate as much as they should. So basically everyone, this exercise should be in every single workout you do. What you're going to do is step back, pause, flex this glute here. Flex your abs, stabilize, and push all your weight through your front foot without leaning forward like this. Just come straight up like so. Now, if this is uncomfortable for you or too much of a stretch, or just feels like you don't have the balance, what I want you to do— an assist here, just like so. Step back, pause. And then come up. Once you've done about 5 to 10 reps, you should feel your glutes fire, your hips should feel open, and you should have less tension on your lower back. Now, if this was helpful, make sure you do yourself a favor and subscribe to this channel because we're releasing videos around 2 times a week. Sometimes I screw up. I got a newborn baby girl, or I just get lazy and it's only 1 a week. But for the most part, you're getting 2 new videos every single week if you subscribe, and this can literally change your life. If you haven't liked it or commented, like and let us know how you're going. Let us know how everything's going with your body, or if you'd like to see a different video. Thank you.
