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.
Rhomboid stretch, thoracic side bend, and thoracic rotation are all simple stretches to get started. These should help loosen up tight mid back muscles and relieve pain in the mid back area.
Seated Ts, seated rows, and bear hugs are all simple exercises to help strengthen the muscles. These should help loosen up tight mid back muscles and relieve pain in the mid back area as well.
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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.
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.
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.
With osteoporosis, it’s important to perform exercises that strengthen the body while protecting the spine. Lying down in the hook lying position is a great way to help do this. The key is to move safely—maintaining good spinal alignment and avoiding twisting movements. These gentle exercises when done at one’s own pace should help with osteoporosis pain relief.
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.
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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.
Osteoporosis develops when the structure and strength of bone changes. This can cause decrease in bone strength which can increase the risk of breaking bones. These gentle exercises for osteoporosis, when done at one’s own pace, can help prevent further decline and help protect the bones.
Getting Back Pain Relief can be a daily challenge, whether the back pain occurs in the morning after waking up or at the end of a long day. This guided, real-time back stretching routine is designed to help relieve back pain, back stiffness, and improve back flexibility, whether you are starting or ending your day (or anywhere in between).
