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.
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
The biggest myth about back arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. One of the most beneficial exercises for back arthritis is bridging. Bridge exercises are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
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.
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.
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.
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.
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.
