Got Back Pain from a Herniated disc? 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. Buy a worksheet with these stretches & exercises: https://www.askdoctorjo.com/product/herniated-disc-worksheet
A knee to chest stretch and pelvic tilts are great ways to loosen up the low back area where there might be tightness and pressure causing increased pain.
Prone props are also great to help “push” the disc back in. This should only be performed if you have a proper diagnosis and are cleared by your doctor as they might not be indicated for other back issues.
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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.
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.
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.
With low back pain, sometimes it can be hard to lie down and get up. Here are some easy ways to help relieve low back pain while seated.
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.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Pickleball back pain is a common injury among people of all ages from this popular sport. The stretches & exercises in this video will help strengthen, relieve pain, and loosen up the muscles around the back and hip area to help relieve back pain from Pickleball.
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.
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
