Exercise for Back Pain Relief
Video by Dr. Bryan Stephens
The low bear exercise (also called the bear hover) is a bodyweight movement that combines strength, stability, and control. As Chiropractors, we use this exercise in our East Dallas clinic because it challenges multiple muscle groups at once while promoting proper movement mechanics. Despite its simplicity, the low bear is a highly effective exercise for building functional strength and reducing stress-related tension in the body.
One of the primary benefits of the low bear exercise is core activation. Maintaining the hover position requires the deep abdominal muscles to engage continuously, helping to improve core stability and posture. Unlike traditional core exercises that involve repetitive motion, the low bear trains the core to stabilize the spine, which is essential for everyday activities such as lifting, walking, and maintaining balance.
The exercise also strengthens the shoulders, arms, hips, and legs. Supporting body weight through the hands and toes builds shoulder stability and upper-body endurance, while the bent-knee position activates the quadriceps and hip flexors. Additionally, the low bear enhances coordination and body awareness, as it requires controlled breathing and alignment to hold the position effectively.
To perform the low bear exercise, begin on all fours with your hands positioned directly under your shoulders and your knees under your hips. Gently tuck your toes under and engage your core by drawing your belly button slightly toward your spine, maintaining a neutral back and relaxed neck. From this position, lift your knees one to two inches off the floor, distributing your weight evenly between your hands and toes. Keep your shoulders stable, your hips level, and your gaze slightly ahead of your hands. Hold the position while breathing slowly and steadily, focusing on control rather than tension. After holding for 10 to 30 seconds, carefully lower your knees back to the floor to rest. Repeat the exercise for two to four rounds, adjusting the duration as needed based on your strength and comfort level.
“This study concludes that core muscle strengthening exercise along with lumbar flexibility and gluteus maximus strengthening is an effective rehabilitation technique for all chronic low back pain patients…”
Kumar, Tarun et al. ‘Efficacy of Core Muscle Strengthening Exercise in Chronic Low Back Pain Patients’. 1 Jan. 2015 : 699 – 707.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
