Hey everybody it's Doctor Jo, and today
I'm going to show you some stretches and
exercises to relieve back pain.
Let's get started.
So these stretches and exercises are just for
general back pain. If you've got some
soreness in your back or it's aching a
little bit, maybe you pulled a muscle, but
not a specific diagnosis. This is just
the the common aches and pains that you
might have. So let's start off on your
back. Prop up your knees and you're going
to start off with a pelvic tilt. So a
pelvic tilt is just kind of how it
sounds, you're taking your pelvis and
tilting it back or rotating it back. So
you're flattening out your back.
Imagine that your hands are in that
curve, or you can actually put them there,
and then you're pushing down into your
hands trying to push them into the floor.
So it's just that rotation or that tilt
of your pelvis. So when you tilt back,
you're going to hold it about three to
five seconds and then relax. To start off
with, doing about 10 of those or just
holding it keeping those muscles those
core muscles nice and tight and relaxing.
After you do those, then you're going to
go into a bridge, just to really get that
back loosened up, get those tight muscles
out of there. So with the bridge, you're
just going to lift your hips up until
about a straight line and then
slowly come back down one segment at a
time. So you're not just popping back
down, you're going nice and controlled. So
slow controlled movement, again just
start off with about 10 of these and
then you can work your way up to more.
But this is really just get everything
loosened up, getting that tightness and
soreness out of there, just helping the
healing process to relieve the pain. Now
you're going to do a knee to chest stretch.
So just take one knee, I like going
underneath because if you happen to have
any problems going on top that's a lot
of pressure on there, so just grab
underneath and pull your knee up towards
your chest as far as you comfortably can
and hold that for about 30 seconds. So
you're pulling it, you're not actually
actively moving it up, so just hold that
stretch 30 seconds then come back down.
Alternate the other side, hold that for
30 seconds as well, and then you're going
to do three on each side total. After you
do those, then you're going to do a
double knee to chest. So now you're just
taking both and pulling up at the same
time. Again some people like to go up on
top kind of grab around like this, if
you have any problems you might not want
to do that, and you might just want to
grab underneath, so whichever way is more
comfortable, but again holding that for
30 seconds and doing three of those, nice
and relaxed, feel that stretch. A lot of
times you should feel that stretch kind
of underneath that low back area right
there. After you do three of those, now
you're going to a trunk rotation. Again
just to kind of loosen that spine a
little bit and help everything relax and
get that soreness out of there. So just both
legs together trying to keep the top
part of your body on the ground, and just
rotate over as far as you comfortably
can, hold that for about three to five
seconds, and then rotate back the other
way.
So again to comfort not to pain, and then
do five on each side just kind of
rotating back and forth.
After you get those done, then you're
going to turn over and kind of get back
on your feet here, or however far back
you comfortably can,
and then you're going to put your arms
out in front of you going into a prayer
stretch as far as you comfortably can,
and then bring your head down and just
trying to stretch everything as far
forward as you can, and again holding
that stretch for about 30 seconds,
feeling a nice stretch in that back,
coming up, and then stretching all the
way back down. And then the last stretch
exercise you're going to do is kind of
a yoga vinyasa move. So you're going to
come into the plank position here. You're
going to go down and then come up into
your upward dog,
hold that stretch for about three to
five seconds, and then push back up
pushing your heels down coming into the
downward dog, and then holding that for
about three to five seconds. You can go
through that same motion about three to
five times.
So there you have it, those are stretches
and exercises to help relieve just
general back pain. No specific diagnosis.
Just if you have a tweaking in your back, or
you picked up your dog trying to put it in the bathtub to wash
them, and you got some soreness back
there, hopefully that'll help relieve
everything. If you have any questions, leave
them in the comments section. If you'd like to check out
some other videos go to askdoctorjo.com
And remember, be safe, have fun, and I hope you feel better soon.
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