Buy the Back Pain Relief WorksheetThis 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.

Start this back routine with a warmup. Seated trunk rotation, thoracic sidebend, and seated Ts will help get the back muscles warm and loose.

Next, pelvic tilts and bridges will help target different muscles around the back and hip area. Then rolling over onto the stomach for prone hip extensions will help activate the glutes and hamstrings.

Finally, in quadruped, leg lifts with knee flexion and bird dogs are not only great for your core muscles, but they are also great for balance and stability.

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