The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch. It’s a great stretch for your low back, hips, and knees.
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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.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.
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 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.
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.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
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.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
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.
