hey everybody it's doctor jo, and today i'm going to show you five
ways to relieve a sore back. so let's get started.
so before we get started, if you haven't already, make sure and click on the subscribe button down
there because it helps my channel grow. so when you have a sore back just kind of like
i did a couple days ago when i was moving a whole lot of rocks working in my yard,
one of the great ones that's one of my favorites is a pelvic tilt. and this really helps loosen up
the back. so if your back is sore, you have some sore muscles, this is a way to get some
relaxation without doing a whole lot of movement. so a pelvic tilt when you're lying down is really
just how it sounds, you're tilting your pelvis area. but you're not using your legs to push
down, you're using your pelvis and rotating or tilting it back, almost where you're flattening
out your back. so just kind of imagine that you're taking that belly button and pushing it down into
wherever you're lying down. so if you feel like you're pushing a lot with your feet, like maybe
if your bottom is coming up a little bit, that's too much. you really want to use your core muscles
to get that tilt. so watch here where i'm tilting back. everything's kind of flattening out. you're
not holding your breath. you're breathing nice and easily. hold it for about three to five seconds
and then relax. so if you're really sore you're gonna feel this even though it doesn't feel like
a big movement, but you're gonna feel that little stretch in the back, and that's what you want to
feel. just kind of getting some movement in those muscles to help loosen them up a little bit. so
just maybe starting off with five to ten, nothing big, just getting it nice and loosened up. so the
next one is going to be going into a bridge, which is more than that pelvic tilt. so now you are using
your legs. when you come up into a bridge, really come up one segment at a time of your back. this
is going to really help again loosen everything up, get those sore muscles worked out a little bit, to
help make them feel a little bit better. but drive your knees forward so you're not just lifting your
bottom up, you're really coming up one segment at a time. kind of almost like you're pushing your knees
up and away from you. try and get in as much into a straight line as you can. if you're really sore
and you can only come to here, that's okay. but just a little pause at the top, and then a nice
roll back down. so rolling up, getting that nice stretch in there, and then really slowly rolling
back down. so i really like the bridges. not only because it helps loosen up that back, but it's
also a strengthening exercise as well. it works your hamstrings and your glutes, and if you've
got a sore back, those are muscles you really want to work out as well. so really coming up
getting that nice stretch, just to pause at the top, and then rolling back down. another great way to
relieve muscle soreness in your back or soreness in general is using a pain relieving gel. and the
folks at capsiva sent me their pain relieving gel. it has capsaicin in it. and capsaicin is the one
that that heat that you feel. it's the natural pain reliever sometimes that you get from hot peppers.
um some some of the gels that you might get like at the store, it heats up the area, but
sometimes at least for me i have very sensitive skin, that capsaicin actually irritates my skin
sometimes. and so what's really great about the capsiva is they've discovered a way to give you
more of that capsaicin without that heat component. and so it does a really good job of helping to
relieve that pain, kind of block that signal going to the brain, but also increasing the blood flow to
the area which helps the healing process. and and it doesn't have much of a scent to it. some some of
the gels and stuff you know they're pretty strong, and so i like that as well because you know you
can put it on, you know just nice and rub it all over your back into the area. it doesn't have to be
exact um and then once you get it in there, since it is a capsaicin component to it, make sure you
wash your hands afterwards. so i'm going to do that before i go back into everything. but again
it's really nice you can use it for arthritis. you can use it for headaches. you can even use it for
sunburns because it doesn't have that heating up component. it helps relieve that pain. so there's
a lot of different things you can use it for, but i found like i said when i was lifting all those
rocks, i had 112 bags, 50 pounds each, working and moving those in the yard, and this really helped
afterwards with that soreness and that back, you know those muscles were really tired, really worked,
and this helped kind of calm it down, so i could do those stretches and exercises to help relieve that
pain. got my hands all washed, so now we're going to go into a single knee to chest stretch. and
it's just like it sounds, you're bringing your knee up towards your chest. if you have any knee issues,
i suggest grabbing underneath and bringing it up, but if you don't, some people like to grab right
here, but that just puts a little pressure on your knee. now some people like to put their other leg
all the way down which will help get you a hip flexor stretch a little bit on the other side.
i personally, especially if you have a sore back, like to bend my knee up because that takes that
pressure off the back. so when you bring your knee up, you're relaxed. you're not actively bringing up
you're using your hands to bring it up. and so as you come up, just go as far as you comfortably can.
and you should feel a little stretch in that low back area. so this is a nice stretch to get that
soreness out of there. so this is going to be a full stretch which is the 30 second stretch.
after you've held that for 30 seconds, i like to alternate sides. you don't have to, you can
do three on one side and then switch and do three on the other side, but i like to alternate back and
forth. but it's going to be 30 seconds each side three times. so after you get that nice stretch
in there, and again you can hold underneath there if you want to, if you're getting a little pinch in
in the groin area which some people do, just bring it back a little bit or again then slide that leg
down. so then you won't have to pull up quite as much to get that stretch in there. and then so the
last one is just going to be a trunk rotation. and so i really like the trunk rotation because that
gets the side of the back a little bit. so when you've got a lot of muscle soreness in the back,
it's not always just going to be in the middle part of the back. sometimes it comes around to
the sides as well. so this one's really nice to get the stretch on the sides as well as the back area.
you're just going to slide everything together. slide your feet together, slide your knees together,
and then you're just going to gently roll over to the side your hips can come up, but you don't want
your shoulders to come up. you want the top part of your body to be nice and relaxed. and you'll get a
little stretch through the side there. now this one you can either kind of do it as an exercise
with a little pause of maybe five seconds or so on each side, or you can do that full stretch. if
you're really sore, i recommend doing that full 30 second stretch and just kind of relaxing and
let everything get stretched out. and then rotate back to the other side. so i'm a little blocked by
the the futon there, but i can slide just a little bit, and again you should feel that stretch kind
of through the side. you might feel it all the way up a little bit, but i feel mine the most kind of
on the side in that low back area where i really am sore, and want to feel that stretch. so again 30
seconds on each side. so there you have it, that was five ways to relieve a sore back. if you'd like to
purchase the capsiva pain relieving gel, make sure and click on the link up there, and don't forget
to subscribe by clicking down there. and remember be safe, have fun, and i hope you feel better soon.