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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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.
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.
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.
Extension and rotation back stretches will help loosen your back and relieve pressure.
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.
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.
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 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.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
