Back Pain Relief Exercises – 5 Minute Real Time Routine
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.
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.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are great for general back pain relief.
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
Sore back muscles are common when starting a new workout program or when exercising a little too hard. These back stretches can help relax a sore & tight back and provide pain relief.
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.
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.
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
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.
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.
