These back pain relief exercises and stretches include videos for upper back pain, lower back pain, and general back pain as well as videos for the Lats, rhomboids, and quadratus lumborum. Watch as Doctor Jo demonstrates a variety of physical therapy exercises and stretches for back pain relief.
Osteoporosis develops when the structure and strength of bone changes. This can cause decrease in bone strength which can increase the risk of breaking bones. These gentle exercises for osteoporosis, when done at one’s own pace, can help prevent further decline and help protect the bones.
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
Upper back pain can be caused when the rhomboid muscles get overworked & stressed. This real time rhomboid stretch can help relieve the pain.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
With low back pain, sometimes it can be hard to lie down and get up. Here are some easy ways to help relieve low back pain while seated.
Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
One of the most effective back pain relief stretches is the prayer stretch, also known as child’s pose. However, this popular stretch can be challenging for those who cannot get down on the floor or put pressure on their knees. Fortunately, there is an excellent alternative: the seated rolldown stretch. This modification provides a comprehensive back and whole body stretch without the need to kneel or lie on the floor.
The biggest myth about back arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. One of the most beneficial exercises for back arthritis is bridging. Bridge exercises are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
