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!
Take care!
~ Rick
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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.
Back pain is one of the most common problems that people face. It’s estimated that up to 50% of people suffer from back pain at some point in their lives. And with so many different causes, it can be hard to know where to start. That’s why we’ve created this guide to help you out.
We’ll show you how to perform three simple back pain relief exercises, and then help you create a routine that works best for you. Back pain is one of the most common complaints you hear from people. But, surprisingly, there are many ways to relieve back pain without going to a doctor.
You can try these 3 easy back pain relief exercises to help reduce your back pain.
I’ll get Andrea to demonstrate.
1. Low-stress position
Low-Stress Position
Open Ups is a simple exercise that can help you burn calories and create new habits. Open Ups is also great for improving your mood and reducing stress.
Open-ups is just a few minutes of your day, but it can make a big impact on your overall health. In just a few short exercises, you can help improve your mood, lose weight, and increase productivity.
Do this 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.
2. Open ups
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
This is a popular weightlifting exercise that can help you lose weight. While it’s not the only way to lose weight, it’s a good way to start off and can be a good starting point for any weight-loss effort. Hip extension is done by extending your hips upward and backward as you lift weights. This action causes the muscles in your thighs and glutes to work together, which helps you lose weight. To do hip extension properly, make sure to use a sturdy bench and use a moderate amount of resistance.
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.
Take care!
Rick Kaselj, MS
If you want to overcome your back discomfort permanently, then click here to check out the Low Back Pain Solved program.
