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
Find a door frame or something that you can hang from. Bend through the knees, looking for a stretch in your shoulders, mid-back, and low back. Hold that position for about 5 seconds and then 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. Do one set of 5 repetitions, hanging with each repetition for about 5 seconds. Progress on to one set of 10 repetitions, holding for 10 seconds.
2. Thread the Needle Exercise
Move into a four-point position, with good alignment in the head, shoulders, and hips. Place your hands underneath the shoulders, knees, and hips. Slide your hand, elbow, and shoulder through, all the way out to the opposite side of your shoulder, and then return to the start position. Alternate back and forth.
Thread the Needle Exercise
We are loosening up the mid and low back areas because often you can get tightness and stiffness in the spine if you have back pain. Many people are tight in their mid-back area because of too much sitting. Do 5 repetitions on each side (so a total of 10), doing a smooth controlled movement. Hold the end position for about a second or two. Progress to 10 repetitions on each side, holding the end position for a couple of seconds.
3. Three Way Praying Stretch
Sit back on your heels, bending at the knees, with your hands out front. Drop your head through and stretch out the shoulders. You are trying to loosen up the mid and low back area. Hold the end position for a couple of seconds then relax. Move from straight ahead to a 45-degree angle. Do this exercise 2 times in each position. Hold for 5 seconds, then progress to 10 seconds.
Three-Way Praying Stretch
You can do these 3 exercises several times throughout the day. For instance, once in the afternoon and once in the evening. Give these three exercises a go!
Rick Kaselj, MS
If you want to permanently get rid of your back discomfort, then click here to check out the Low Back Pain Solved program.