In this video, I'm going to show you the best deep
stretches for back pain relief. Stay tuned!
So, here's a great way to not only get a deep stretch into
the back but also into the hips and the leg. I call this one
the floor four. We're going to start off on a floor just like
this. Straighten one leg out in front of you like this and then
the other leg is going to go bent and then the foot is going
to go on the inside of the leg right here. So, when you look
down, it should look like a figure four giving it its name.
What we want to do is try to keep the bent knee down towards
the floor as much as we can. If you do have back tightness, you
will notice that it kind of comes up just like this but try
to always keep it down as much as you can. Let's start with
very good upright posture just like this. I'm going to take my
hands, straighten my arms like this and then overlap my hands.
Again, you can already start to see that my knees coming up
like this so I know that I have a lot of tightness on that
right side. So, I'm going to try to drive that knee down and
then I'm going to pivot through my hips. I'm not rounding the
back with this one but I'm going to lean forward and keep
my back straight, pivot from the hips. The more that we lean
forward, more that you're going to feel a very deep stretch
into the back of the leg it really targets the hamstrings
you're also going to feel it into the glute the buttocks and
the lower back really focus on that once you hit a very deep
but comfortable stretch let's hold this one for about 15 to
20 seconds do nice slow control breathing also just let the
tension out try to get the most out of the stretch after that
I'm going to come back up take a breather what I'm going to do
from there is then rotate outwards so with the first
stretch we're stretching the inside of the knee right here.
On the next part, I'm going to rotate my body and go on the
outside of the knee. Try to drive that knee down and then
do the same thing. Lean forward, pivot through the
hips. You'll notice that this hits the back just a little bit
differently Again 15 to 20 seconds for a very deep but
comfortable stretch. Come back up and then we're just going to
repeat this three to five times on each side and with each
repetition, you always want to stretch into it just a little
bit more to get a better stretch and hopefully loosen
those tight muscles up. How we can take this one to the next
level is incorporating a little bit of a lateral lean or a bend
into the side to target a muscle known as the QL or the
quadratus lumborum. So, let's get back into our original
position with very good upright posture. I'm going to take one
arm like this, bend the elbow at 90°, other arm goes up over
my head just like this. Whatever arm is on top, what
I'm going to do is bend towards the opposite direction so in
this case I have my right arm bend I'm going to bend my body
kind of like taking my shoulder down towards the floor you'll
feel a very deep stretch into the side right here again it's
targeting that QL muscle hold this one for about 15 to 20
seconds relax take a breather and then do this up to five
times from there just switch to the other side go through all
of those motions if you do find that one hits your back
tightness just a little bit more throw more repetitions in
at that point target the movements and positions that
you feel are most effective and when you're done on one side,
always switch to the other to keep em both in balance. Here's
a great daily mobility exercise for the back. It's known as the
bretzel and it's going to put a deep stretch pretty much from
the legs all the way to the upper back. It's very easy to
do. You can do it on a floor or in bed. What I'm going to do is
just roll over to one side and my knees are going to be bent.
My legs are going to be stacked on each other. We want our hip
straight up towards a ceiling. From there, whatever side is on
top, in this case, it's my left. I'm going to take my left
hand and grab at my right ankle. What I want to do is
slide my ankle or my heel towards my butt as much as we
can. You're going to feel a very deep stretch in the bottom
leg right at the front part of the leg. It is stretching a
muscle group called the hip flexors which are a big
instigator of lower back pain. I'm going to take my right hand
and I'm going to lift my left leg up just like to the point
where my leg is parallel with the bed or the floor so it's
kind of hovering up off or the floor just like this let's take
the hand just place it right behind the knee I want to pull
at the same time with both hands as much as I can when you
do this you're going to feel a very deep stretch into the
glute buttock into the lower back really focus on feeling
that how we're going to take this one to the next level is
we're going to take the top shoulder here and try to rotate
our back down lower your head down too towards the floor of
the bed and bring that shoulder down kind of like making the
shoulder blades flat this will really intensify the stretch
pretty much you'll feel it from the butt all the way up to the
upper back do this for a nice deep stretch for 15 to 20
seconds nice slow control breathing also let that tension
out when you need a breather just come back up like this but
you want to do this for about three to five repetitions and
with each try to stretch more into it. Pull the legs more
towards you. Try to bring that shoulder down and then when
you're done on one side, switch to the other to keep them both
in balance but this is a wonderful exercise that you can
do first thing in the morning or just daily. So, here's a
really easy way to get a very deep stretch pretty much from
your legs into your hips, lower back, all the way to the upper
back. This is known as a frog rock back. You can do this one
on a floor or in bed. Just start off on all fours just
like this. Tuck the chin towards the chest. What I'm
going to do from there is take my feet, put them together, and
then slide my knees outwards as much as we can. The more that
you take the knees out, the more that you're going to feel
a very deep stretch in the inner part of the leg. That's
going to target the adductors which can cause hip pain and
also lower back pain. So, really focus on getting that
deep initial stretch. From there, what I'm going to do is
take my body as one complete unit and then just pretty much
rock it backwards taking my butt down to my heels just like
this. You should feel a very deep stretch throughout the
hips and also into the lower back. How we're going to take
this one to the next level is I'm going to take my hands
kind of my fingers right here and crawl forward as much as we
can. It's kind of like putting it into a child's pose position
if you're familiar with yoga. Once we hit a very deep stretch
and I mean, I feel this one pretty much from my upper back
all the way down to my tailbone. I'm going to hold
this one for about 20 to 30 seconds and you want to do
nice, slow, controlled breath on the what we're going to do
next is then slide our hands back towards us like this and
then rock forward so this will hit the muscles just a little
bit differently actually I just kind of release right there in
my hip and I just go forward as much as I can hold this
position right here for about 20 to 30 seconds. and then just
come back up just like this what we're going to do is that
complete cycle that complete repetition three to five times
and with each repetition I try to stretch more into it so on
the next one I take my knees out just a little bit for and
then I try to take my butt down towards my heels just a little
bit more you can also take this one to the next level by going
at an angle with the stretch so instead of going all the way
forward with it lean a little bit towards one side so in this
case my left side what you'll notice is it helps open up the
side of the back and you might get a little bit more relief so
experiment by going all the way towards the left with it and
then experiment going all the way towards the right if just
feels a little bit better throw more repetitions in at that
point but you just again want to do this completely three to
five times and then stretch a little bit more into it with
each repetition so one of the best ways to get a very deep
stretch throughout the whole back is with what is known as a
corkscrew exercise I'm going to show two different variations
of this exercise too just to hit the muscles a little bit
differently but this one is a personal favorite for many
because you can get a sudden pop cracker release into the
lower back. Let's start off at the edge of a bed. What I want
to do is whatever side is closest. I'm just going to take
that side's leg straighten it out like this. The other knee
is going to go bent roughly at about 90 degrees. I'm going to
take my left hand or whatever side is closest to the edge of
the bed right here and just grab on the outside of that
bent knee. We want the upper back to stay flat during this
exercise, just rest your head down like this too. I'm
going to take this knee right here and I'm going to pull
over. So, I'm to just rotate or twist it off the edge of a bed.
The more that we go down, the more that you're going to feel
a very deep stretch into the lower back and you might get a
satisfying self pop crack or at least with it but don't try to
force it. We're just trying to do a stretch with this one. Go
for an initial deep stretch through the hips and through
the lower back. Once we get that, we're going to take it to
the next level by straightening our arm out like this, my right
arm and then I'm going to twist it with my upper back and head
towards the opposite direction. That's what gives it this
corkscrew effect. I feel a very deep stretch pretty much from
my lower back all the way to my upper back. We want to hold
this comfortably for about 20 seconds. Do nice, slow,
controlled breathing also with it. When we need a breather,
just come back up like this. You want to do this one for
about 3 to5 complete repetitions and always stretch
more into it. Try to take that knee over just a little bit
more and try to take your upper back and head in the opposite
direction to again create that corkscrew effect. In the second
part, we're going to focus a little bit more into the hips,
into the glute buttocks, and with the muscle known as the
piriformis which can cause piriformis syndrome that leads
to a lot of issues like pseudo sciatica. So, if you have a lot
of leg pain or even like a sciatic pain, give this one a
try. We're going to start off by just taking our knees up
like this. Our feet are going to be flat. I'm going to raise
one leg up and then rest the ankle on the top of the knee
right here. So, when I down, it should look like a figure four
or if you're into yoga, this is known as a pigeon pose. I'm
going to then just slide a little bit over towards the
center of the bed and then the goal with this one is is to
rotate my top leg right here in the opposite direction while I
just grip off to the side. So, I'm just going to rotate all
the way over towards my left and when you do this, you're
going to feel the back open up quite a bit but it's also going
to stretch more into the hips, the glutes, the buttocks, and
that piriformis muscle. Try to take this knee and this whole
top leg over as much as you can while keeping the upper body
flat. It feels wonderful. A very deep stretch. Hold this
one for about 20 to 30 seconds. Again doing nice little
controlled breathing. Bring it back up just like this. Take a
breather and then just simply repeat this one right here for
about three to five repetitions. Stretching into it
a little bit more with each repetition and for good measure
when you're done on one side, just switch to the other to
keep them both in balance. The exercises help, please support
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