Back Pain Relief Stretches – 5 Minute Real-time 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.
In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.
Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.
Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.
Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.
Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.
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.
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
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.
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.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
When trying to find the perfect mattress to help relieve and prevent back pain, the main thing to look for is a mattress that has the right amount of support to help keep your spine in proper alignment, or a neutral position. The mattresses designed by Back Science are designed specifically to help improve overall sleep posture, keep the spine optimally aligned, and reduce muscle and joint pressure throughout the back and neck.
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.
