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
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
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
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:
Rick Kaselj, MS