In this video, I'm going to show you how to get full back
pain relief in 30 seconds. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, I'm going to go over
four really easy exercises that can give full back pain relief.
All of these exercises work just a little bit differently.
They're going to target different spots in the back
different muscles. To get the best results, go through all of
them and use what works the best for you. As a bonus, all
of the exercises can be done at home. They require no equipment
and may give quick full back pain relief even within thirty
seconds. So, let's get started and fix that full back pain
right now. So, if you're looking for an exercise that's
going to target pretty much upper back, middle back, lower
back into the hips and groin, this is an exercise you'll
definitely want to check out. What I'm going to do is start
off on all fours and you can do this one in bed or on a floor.
I call this one the scorpion child. I'm going to blend two
popular yoga poses, the scorpion and the child's pose
together to take it to the next level. So, let's take our feet,
put them together like this and then slowly try to drive our
knees outward as much as we can until you feel a very good
stretch into the inner part of the leg going into the groin
and the hips I'm then going to stretch my arms out in front of
me like this take my fingers grip into the floor of the bed
as much as I can tuck your chin towards your chest from here
we're going to do a rocking motion taking our butt
backwards like this our whole body backwards the more that
you go back the more that you're going to start to feel a
very deep stretch in the upper back going down to the lower
back into the hips and pelvis. To intensify the stretch, take
your fingers and crawl forward just a little bit more. This
feels really really good. What I like to do is hold this one
comfortably for 20 to 30 seconds. Just do nice, slow,
controlled breathing also. If you want to show your upper
back a little bit of more love, what you can do is take one arm
off like this and do what is called threading the needle.
So, I'm just going to put my arm flat on the floor or the
bed and then slide and rotate my upper back as much as I can
in the opposite direction. Really focus on moving through
the shoulder blades. It feels really really good. You can
hold this one right here for 20 seconds. Relax and then repeat
it on the other side. You can also put a little bit of more
rotation into the upper back by pretty much getting back into a
rocking position but taking one hand putting that on the
backside of your head and then winging your elbow up or
towards the ceiling as much as you can. It just hits the upper
back a little bit length. Actually, I feel that one going
all the way down into my lower back also but give that one a
try. Hold it for about 20 seconds. From here, I like to
build into what is called the scorpion pose. So, what I'm
going to do is go flat on my stomach just like this and then
I'm going to prop my upper body onto my forearms. They're
roughly in a V shape. I just clasp my hands together. I'm
then going to bend my knees at 90 degrees, put my feet and
legs together. What I'm going to do is keep pretty much my
back from my waist all the way to my chest flat and then
slowly move through my waist taking my legs in one direction
kind of like a twisting motion this right here will put a deep
stretch into the pelvis and the lower back and sometimes you
might get a sudden pop crack or release into the lower back if
it is locked up but don't try to force it only go towards a
comfortable stretch you want to hold this one right here for 20
seconds you're just going to relax and then you're going to
repeat it on the other side but go all of those motions I try
to do that whole complete cycle for about three to five times
and with each repetition I just try to build into it just a
little bit more with this exercise I want to focus on a
commonly overlooked cause of lower back pain which are tight
hip flexors notably the psoas muscle if you have a lot of
pain in the front part of the leg that goes through the
pelvis into the lower back definitely check this one out
it's called the psoas cobra we're going to start lying on
our next to a wall or a door. You're going to bend your knees
at 90 degrees, put your feet right up against that door.
We're going to prop our upper body onto our forearms just
like this. Mine are in a B shape. I like to put my hands
together. We're going to start with the easier version of the
psoas cobra. This is called the press up. So in this position
right here and you can control the amount of stretch by
lowering or raising your upper body. You should start to feel
a very gentle stretch into the back pretty much throughout the
whole back into the core muscles and more importantly
into the front part of leg hitting those hip flexors. What
you want to do also is make sure not to lift up on your
hips like this but to keep them flat during this exercise to
maintain that stretch into the hip flexors. Hold this one
comfortably for 20 to 30 seconds. When you need a
breather, just go down like this but I try to do this for
three to five repetitions and with each repetition, try to
build into it a little bit more by pressing up. If you find
that this is a little bit too easy, you go into the full
cobra. So, instead, I'm going to put my hands off to my
side roughly right around the shoulders and then I'm going to
press up just like this. This will really intensify that
stretch so only to your comfort level. Again, 20 to 30 second
holds for three to five repetitions. You can also take
this one to the next level by instead of going straight with
it. Angle your body off to one side. This is especially good
for hitting one-sided back pain. So, let's say I have a
lot going on in my side. Whatever side that you have it
on, tilt your body in the opposite direction. So, I'm
going a little bit off to my right and then I'm going to
repeat this. You'll notice it hits it a little bit more on
that left side. So, give that a try. Go straight with it. Go
off to one side and if any of those positions offer you more
relief, throw more repetitions in. With this exercise, we're
going to focus on getting rid of full back pain using just a
doorway. This one is perfect to do at work if you have a free
moment. So, I'm going to go over three different movements.
Each movement will target different muscles. The first
one, I'm going to go right next to a door frame. I'm going to
cross my arms over with my thumbs pointed downwards and
I'm going to grip into the door frame roughly around chest
level. I'm then going to put my toes flush against that
doorframe, tuck your chin slightly towards your chest.
The movement from here is very easy. We're just going to lower
our body away and down from that doorframe. When you do
this, you're going to feel a deep stretch forming in the
upper back going down to the lower back. I actually feel it
into my glutes and also into the back of my leg, the
hamstrings. It usually feels really really good but just let
your body go down and let gravity do all of the hard
work. Hold this one comfortably for 20 to 30 seconds. When you
need a breather, just come back up like this. I try to repeat
this one three to five times and with each repetition, try
to build into it just a little bit more. You can also
experiment with different placements of your hands hit
the muscles in the back just a little bit differently so put
your hands more towards head level and then give that a try
you'll notice that the back opens up just a little bit
differently so you can go all the way towards the top go all
the way towards the bottom if one certain position gives you
more relief at that point throw more repetitions in I know that
I have very wide doorways here in the office so if you do feel
your bottom right here hit the other side of the door frame
what you can do is just angle your body out slightly and you
should have no problem doing this exercise. So, for the next
one, we're going to do what is known as a door cobra. This is
going to put the back into extension really allowing us to
stretch and lengthen the core muscles and hit the hip flexors
right here in the front part of the leg. So, what I'm going to
do this time around is face the door frame, put my toes flush
against it, take your hands, put them on the hips, and drive
your hips and pelvis into the door frame for a stable anchor
point. We don't want the pelvis to lift off during this
exercise. Instead, what we're going to do is bring our
shoulders and shoulder blades backward as much as we can. The
more that we go back, the more intense this stretch will get.
You'll feel it throughout the whole back, into the core, into
the pelvis, and more importantly into those hip
flexors. Hold this one comfortably for 20 to 30
seconds. Relax, repeat it up to five times and again, with each
repetition, challenge yourself to build into it just a little
bit more. The last position, we're going to focus more on
one-sided lower back pain. We're going to hit a muscle
called the Q or the quadratus lumborum which is a big
overlooked cause of one-sided back pain. Whatever side that
you're having pain, let's say it's your left side right here.
What you're going to do is put your feet together, put them
pretty close to the door frame. You're going to take the hand
on the non-painful side, put it on the non-painful side's hip,
and then drive the painful hip towards that door. What you
want to do is maintain contact on the door so don't lift off
like this. You're going to take the painful sides arm, bend it
at 90 degree put it overhead just like this. So, I'm going
to drive my hip into the door and then lean away from it with
my upper body. When you do this, you're going to feel a
deep stretch pretty much from the bottom of the rib cage
going into the lower back into the pelvis and hip. It feels
really really good. I hold this one for 20 to 30 seconds. I
just relax and then repeat this one up to five times. Even if
you don't have pain on the other side, I do recommend
doing this on both sides to keep them in balance. With this
exercise, we're going to focus on strengthening muscles that
support the back to not only get pain relief but hopefully
get rid of it for good. This is a daily strengthening exercise
that you can do in bed if your mattress is firm enough but it
will probably be easiest to do on a floor. I call this one the
super bridge. It's the bridge but I'm going to take it to the
next level and focus on the full back. So, start off lying
flat on your back, knees bent, feet flat. I'm going to tighten
my core muscles and what I'm going to do start with the
basic pelvic bridge and then we'll progress into that full
back super bridge. So, tighten the core muscles, take your
hands, put them right on your hips. You're going to drive
your hips upward towards the ceiling until your body is in a
nice, straight line. From your knees to your hips to your
shoulders. If you're unable to get into this position, let's
say you can only go up an inch or two before you have pain
discomfort or you just don't have the flexibility. Do the
best you can over time, you notice that you gain strength
and flexibility to get into this position. So, what I do is
get into this position, tighten my core muscles, and then I'm
also going to squeeze my glutes to activate those muscles. You
want to hold this one comfortably for 5 seconds. From
there, you're just going to relax, take a breather. On the
next repetition, try to build into it even more but you want
to do this one for 10 to 15 repetitions and afterwards, if
you feel like you have a little bit more energy, you can throw
in another set or two. If you do to make this one more
challenging, lift up one leg like this and put all of your
body weight on the other side. I would note though, look
downwards and make sure that your hips are in balance. If
you're noticing a tilt, really focus on trying to keep the
hips straight and whatever you do on one side, always switch
to the other to keep them both in balance. So, let's take this
one to the next level and now put a little bit more into our
middle and upper backs. So, I'm going to get back into my basic
pelvic bridge position but this around, I'm going to lift my
arms up like this, bring my elbows down until they're
roughly 90 degrees, drive them into the bed or the floor, keep
this contact, and then take the back side of my hands downward
as much as I can. You'll feel the chest open up and also the
shoulder blades in the back start to pinch. What I'm going
to do from there is then keep this contact on the floor of
the bed and then slowly raise my hands upwards overhead until
they're in a clapping position. You should really feel a lot of
muscles firing into the chest and the upper back. Hold this
position for a second or two and then slowly bring your
elbows downward towards your side as much as you can. Kinda
like creating a W shape with your arms. So, hit the back
just a little bit differently but I try to do this one nice
and slowly for about 10 to 15 repetitions. If you want to
even take that one to the next level and really focus on
strengthening around the upper back, middle back, and in
between the shoulder blades, we can do what is called a
shoulder blade lift off. So, what I'm going to do is get
back into that basic bridge position. I'm going to take my
elbows, bend them at 90 degrees, put them off to my
side, and then press downward into the bed or the floor. The
goal with this one is to use our arm strength to press down
and then lift our upper body upward towards the ceiling. You
should almost feel like the chest is being lifted off and
also the shoulder blades in the back starting to pinch. In this
position, I feel a ton firing even more so hitting those
rhomboids in between the shoulder blades. Those are
really good muscles to strengthen to maintain good
upper back posture. Try to hold this one for 5 seconds. You're
just going to relax, take a breather, and then on the next
repetition, challenge yourself to press into it even more. I
try to do this one for 10 to 15 complete repetitions and if you
feel like you have a little bit more energy, you can throw in
another set or two. If the exercises help, please support
the channel by giving this video a like and maybe
subscribing too. If you have any comments or questions,
please leave them below. I'll get back to you as soon as I
can. Thanks for watching!