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Is your low back always tight and the pain just won’t go away? Here’s the truth most people never hear.

In this episode, I’ll show you 3 simple at-home low back strength exercises that help bulletproof your back, improve stability, and reduce pain by training the muscles that actually protect your spine.

I’m Dr. Grant Elliott, founder of RehabFix, and we’ve helped thousands of people fully recover from low back pain, disc herniations, and sciatica through our 1:1 online coaching program.

What You’ll Learn in This Video:

• Why strengthening doesn’t make muscles tight

• How weak muscles create tightness

• When stretching worsens disc-related back pain

• The role of glutes & erector spinae in spinal stability

• 3 simple at-home exercises for low back strength

• Why strength alone isn’t enough for pain relief

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⏱ Chapters / Timestamps: 

00:00 – Tight Low Back? Here’s Why Stretching Fails

00:32 – Strengthening a muscle does NOT make it tight

01:16 – Guarding, Weakness, and Nervous System Sensitivity

01:35 – Why Stretching Can Worsen Disc & Nerve Pain

02:19 – Muscles You MUST Strengthen for Low Back Stability

03:03 – Exercise 1: Reverse Plank (Low Back Focus)

03:45 – Exercise 2: Reverse Plank (Glute & Hamstring Bias)

04:18 – Exercise 3: Chinese Plank

05:03 – Why Strength Alone Isn’t Enough

06:06 – The Centralization Process Explained

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