Hey, I hope you had a great weekend. Last Saturday, we got a taste of Spring with 15ºC or 60ºF. And then on Sunday, we got a taste of Winter again wherein we had a mix of rain and snow with 0ºC or 30ºF.
I often get several messages from my clients on Mondays. The number one complaint that my clients have is back pain. So, here are three easy exercises that you can do to relieve back pain. Give them a go!
In today’s video, I wanted to go through 3 easy back pain relief exercises.
3 Easy Back Pain Relief Exercises
CLICK HERE to watch the YouTube video.
I’ll get Andrea to demonstrate.
#1 – Low-stress position
Lie on the ground and put your legs up on a chair. This will put you into a low-stress position. The weight of your legs is being taken up by the chair, so all of the pressure on your back is being removed and your back gets a chance to recover and heal. Decreasing the tension in the muscles around your back allows you to relax and let go. Stay in this position for about two minutes in order to relax everything and get some back pain relief.
#2 – Open ups
Lie on your side with your hands out front. Open up, bringing your hand back as far as you can. We are working on loosening up the mid-back area. Often when it comes to back pain, we have excess tightness or stiffness above and below the back, in the mid back area, and in the hips. We can loosen up things in the mid-back area. If there’s more movement in the mid-back, it will decrease the stress on that low back. Do 5 repetitions on each side and hold the end position for 1-2 seconds. With every repetition, try to go a little bit further.
#3 – Hip extension movement
Hip Extension Movement
Lie on your stomach with your head in your hands. Keep your spine in good alignment. Lift your thigh off the mat and lower back down. Repeat with the opposite leg. We are working on the glutes. If you have back pain, often the glutes are not working properly. If you have tight hip flexors, doing this hip extension movement helps dynamically stretch the hip flexors. Do 5 repetitions on each side, so a total of 10 repetitions in a smooth controlled movement. Hold the end position for a second or two, and then alternate back and forth.
Give those 3 easy back pain relief exercises a go! I am certain that these will have drastic effects on your back.
Rick Kaselj, MS
If you want to overcome your back discomfort permanently, then click here to check out the Low Back Pain Solved program.