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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
