Mark OttobreFounder at Enterprise Fitness

5 Exercises To Help Lower Back Pain

23 Oct 2026 · 1 min

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In this concise instructional video, fitness coach Mark Ottobre walks viewers through a sequence of five targeted exercises designed to alleviate lower‑back discomfort. He begins with an "alternative Superman"—a diagonal arm‑leg lift performed in a firing sequence to activate the lumbar region. He then progresses to the classic "bird dog," emphasizing pelvic stability and the cue to draw the belly button toward the spine. Next, he demonstrates simple mid‑back rotations using a bench press and bar to improve mobility. The fourth exercise is an isometric 45‑degree hyperextension hold, which he recommends maintaining for at least 60 seconds. Finally, he closes with a plank, offering both a knee‑supported and a full‑body version, again stressing a tucked tailbone and core engagement. Throughout, Mark provides clear cueing, brief safety reminders, and ends by inviting viewers to follow him for more tips.

Chapters

5 exercises to help your lower back pain. First one is an alternative Superman. So one opposite leg, opposite arm, do them in firing sequence, really get the lower back working. Then we are going to move on to bird dogs, which is a progression of that alternative Superman. So here, what you want to do is make sure that pelvis stays stable, draw your belly button into your spine as you do this. Then we are moving on to rotations. Very simple, get a bench press and a bar just at that mid-back. And you want to rotate as far as you can, just get some mobility and movement into that Then we are going to move on to an isometric 45-degree hyperextension hold. We want to be holding here for at least 60 seconds if you can. And then we are going to be finishing with a plank. There's 2 ways to do this plank. You can either do it on your knees or the full version. Make sure that tailbone is tucked under and draw the belly button into your spine. For more tips like this, follow Mark Ottobre.