• 26 May, 2024

Back Pain Relief Exercises & Stretches

Dealing with back pain can be incredibly debilitating, affecting your daily activities and overall quality of life. Fortunately, there are several strategies you can implement to find relief and improve your comfort levels. From lifestyle adjustments to targeted exercises, here are six effective methods to alleviate back pain and promote better spinal health.

Doctor Jo demonstrates a series of stretches and exercises to relieve general back pain in her YouTube video. These exercises include the pelvic tilt, bridge, knee to chest stretch, double knee to chest, trunk rotation, and a yoga vinyasa move combining planks, upward dog, and downward dog positions. The total number of repetitions varies for each exercise, and the goal is to gradually increase the number of repetitions to build strength and flexibility in the back muscles. Doctor Jo stresses the importance of safety while performing these exercises, and encourages viewers to have fun while improving their back health. These exercises can be done by anyone with a back tweak or soreness, regardless of specific diagnosis, and can provide long-term relief for individuals who suffer from chronic back pain.  

Doctor Jo demonstrates a series of stretches and exercises to relieve general back pain. The first exercise is a pelvic tilt, in which participants flatten their backs by tilting their pelvis and pushing into their hands on the ground. The second exercise is a bridge, where participants lift their hips up while keeping their core tight and returning slowly. The third exercise is a knee-to-chest stretch, in which participants pull their knee up towards their chest and hold it for 30 seconds, alternating sides. The fourth exercise is a double knee-to-chest, in which participants pull both knees up simultaneously. The fifth exercise is a trunk rotation, in which participants rotate their spine as far as they comfortably can and hold for 30 seconds. The final exercise is a yoga vinyasa move that incorporates planks, upward dog, and downward dog positions. The total number of repetitions varies for each exercise, with participants starting with 10 and gradually increasing.  

Doctor Jo provides general back pain relief exercises and stretches. She suggests these exercises and stretches for anyone with a back tweak or soreness, regardless of specific diagnosis. She demonstrates how to perform these stretches, such as the cat stretch and the dog stretch. Doctor Jo also emphasizes safety and encourages viewers to have fun while performing these exercises.