An achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.
Starting off with a posterior pelvic tilt and a bridge can not only help stretch the back muscles, but they can also help strengthen them as well.
Next, a knee to chest stretch should help relax the muscles in the back and hips.
The last two achy back stretches are in a quadruped or all fours position. The cat/dog or cat/cow and the prayer stretch or child’s pose are great ways to help get the whole back and pelvis area moving and loosened up.
Related Videos:
You may also like
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.
Pickleball back pain is a common injury among people of all ages from this popular sport. The stretches & exercises in this video will help strengthen, relieve pain, and loosen up the muscles around the back and hip area to help relieve back pain from Pickleball.
A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
Cracking your back can help relieve back pain. But make sure the cause of your back pain is diagnosed first because with some back issues you should never crack your back.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
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.
