Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
Pelvic tilts, knee to chest, and trunk rotation are all simple stretches to get started. They can be done on a couch, bed, or on the floor.
Bridges, Dead Bug, and Bird Dog are all simple exercises to get started. They can also be done on a couch, bed, or on the floor. These should help strengthen, loosen up tight back muscles, and relieve pain in the low back area.
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.
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.
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.
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.
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.
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.
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.