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3 Back Pain Relief Exercises You Can Easily Do At Home

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Filed Under (Fitness, General) by Rick Kaselj



In today’s video, I will go through simple back pain relief exercises that you can easily do at home.

Simple Back Pain Relief Exercises at Home

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Vertical Hanging Exercise

You need to find a door frame or something that you can hang from. You will bend through the knees and you are looking for a stretch in your shoulders, mid back and low back. You will hold that position for about 5 seconds and then you will relax. We are decompressing the spine. About 95% of people get relief from stretching out the spine.

Vertical Hanging Exercise

Vertical Hanging Exercise

If it doesn’t feel comfortable, make sure you have done the exercise correctly. If you have done it correctly and you still feel uncomfortable, then cut this exercise out. You can do one set of 5 repetitions, hanging with each repetition for about 5 seconds. And then you can progress on to one set of 10 repetitions holding for 10 seconds.

#2 – Thread the Needle Exercise

You are on a four point position. You’ve got good alignment in the head, shoulders and hips. Place your hands underneath the shoulders, knees and hips. You will slide your hand, elbow and shoulder through, all the way out to the opposite side of your shoulder and then come back up. You can alternate back and forth.

Thread the Needle Exercise

Thread the Needle Exercise

We are loosening up the mid back and low back area because a lot of times, you can get tightness and stiffness in the spine if you have back pain. We want to lose things up in the spine. Most people are locked up their mid-back area because of too much sitting. You will do 5 repetitions each side so a total of 10, doing a smooth controlled movement. You will hold the end position for about a second or two. You can progress to 10 repetitions each side, holding the end position for a couple of seconds.

#3 – Three Way Praying Stretch

You are sitting back on the heels, bending at the knees, hands are out at front, dropping the head through and stretching out the shoulders. You are trying to loosen up the mid-back and low back area. Hold the end position for a couple of seconds then you will relax. And then you will move from straight ahead to out at an angle like at 45 degrees. Do this exercise 2 times at each position. You will hold for 5 seconds then you can progress to 10 seconds.

Three Way Praying Stretch

Three Way Praying Stretch

With these three exercises, you can do them a couple of times throughout the day. You can do them twice or thrice a day. For instance, you can go through the exercises once in the morning, once in the afternoon and once in the evening. Give these three exercises a go!

If you want to permanently get rid of your back discomfort, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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Facebook comments:

Comments posted (4)

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I had purchased Fix My Back Pain, Shoulder, Hip, and Fix My Posture…My question, if today is a leg day or Squat Day, what exercise you would recommend for me to do before I perform the workout. Thanks!

[Reply]

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Tin of EFI Reply:

Hi @Noy

Before any type of leg exercise, I would recommend to do a dynamic warm-up. Here’s a video that you might want to check out.

http://exercisesforinjuries.com/dynamic-warm-up-for-accelerated-results/

Note: this video may be for the individual who is already fit and wanting to achieve strength gains. If it is too much, jumping jacks and jogging in place are an alternative that will also warm up the muscles well.

Hope this helps!

If you have any other question, free to ask them on the Exercises for Injuries Facebook Secret Group. If you do not have access to it, you can contact [email protected] on how to access the group.

[Reply]

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Thanks! I’m already fit but I have a desk job which requires a lot of sitting and I’ve been implementing some of the things from your program. Before I hit the gym, I’ve implemented the Before and After Workout from the Fix My Back Pain so I can get my shoulder, hips and lower back warm up. Would you recommend for me to do just the Dynamic Warm Up?

[Reply]

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Tin of EFI Reply:

Hi!

You’re very welcome. I see, you can do the dynamic warm up alternately with the Fix my Back Pain program warm up so you can add variation to your warm up. You don’t have to do both though, it will take up a lot of time. As long as the muscles are warmed up and the joints are freely moving already, you’re good to go! 🙂

If you have any other question, feel free to ask them on the Exercises for Injuries Facebook Secret Group. If you do not have access to it, you can contact [email protected] on how to access the group.

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