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May 17, 2021 · 2.8K. 179K views 2 years ago. 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...
- 20 min
- 179.9K
- AskDoctorJo
- Knee-To-Chest Stretch
- Lower Back Rotational Stretch
- Lower Back Flexibility Exercise
- Bridge Exercise
- Cat Stretch
- Seated Lower Back Rotational Stretch
- Shoulder Blade Squeeze
Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat...
Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side (B). Hold for 5 to 10 seconds. Slowly go back to the starting position (C). Repeat on the other side (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once i...
Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax. Repeat. Start with five repetitions a da...
Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to stay that way long enough to take three deep breaths. Go back to where you started...
Kneel on your knees and hands (A). Slowly arch your back, as if you're pulling your belly up toward the ceiling as you bring your head down (B). Then slowly let your back and belly sag toward the floor as you bring your head up (C). Go back to where you started (A). Repeat 3 to 5 times twice a day.
Sit on an armless chair or on a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Do this stretch 3 to 5 times on each side twice a day.
Sit on an armless chair or on a stool (A). While sitting up straight, pull your shoulder blades together (B). Hold for five seconds and then relax. Do this 3 to 5 times twice a day.
Mar 4, 2021 · Fitness trainers and entrepreneurs Justin and Taylor Norris share 9 exercises that alleviate pain in your lower back. This workout consists of a warm-up, single-leg stretches, knee-tucks,...
- Condé Nast
- 16 min
And today, Veritas Health is going to bring you a five-minute routine to help treat low back pain. This is going to be a real-time exercise routine. So I encourage you all to go along and do these exercises with me. Before I begin, if any of these exercises cause pain or worsen your symptoms, please discontinue and consult with your medical ...
- 7 min
These exercises are going to be good for helping with back mobility and for helping improve core strength. The first exercise we're going to do is a pelvic tilt. You can lay on the ground or on your bed with your feet bent.
- 13 min
