Back Pain Relief Exercises & Stretches - Ask Doctor Jo
AskDoctorJo・5 minutes read
Engage core muscles and relieve back pain with pelvic tilts, perform bridge exercises to loosen tight muscles, do knee to chest stretches to target low back soreness, and finish with trunk rotations to relax the spine and alleviate pain.
Insights
- Engage core muscles with a pelvic tilt exercise, holding for 3-5 seconds, and repeat 10 times to relieve general back pain effectively.
- Alleviate low back soreness by performing a knee to chest stretch, pulling each knee towards the chest for 30 seconds, alternating sides, and repeating 3 times to target the specific area and aid in relaxation.
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Recent questions
How can I relieve general back pain?
To relieve general back pain, start with a pelvic tilt exercise by flattening your back and holding for 3-5 seconds, repeating 10 times to engage core muscles. Follow up with a bridge exercise, lifting hips into a straight line and slowly lowering back down, repeating 10 times to loosen tight muscles. Perform a knee to chest stretch by pulling one knee towards your chest for 30 seconds, alternating sides and repeating 3 times to target low back area. Conclude with a trunk rotation exercise, rotating legs together side to side for 3-5 seconds, doing 5 rotations on each side to relax the spine and relieve back pain.
What is a pelvic tilt exercise?
A pelvic tilt exercise involves flattening your back and holding for 3-5 seconds, repeating 10 times. This exercise helps engage core muscles and can be beneficial in relieving general back pain.
How do I perform a bridge exercise?
To perform a bridge exercise, start by lifting your hips into a straight line and slowly lowering back down. Repeat this movement 10 times to loosen tight muscles and aid in the healing process, especially for back pain relief.
What is a knee to chest stretch?
A knee to chest stretch involves pulling one knee towards your chest for 30 seconds, alternating sides and repeating 3 times. This stretch targets the low back area and can help alleviate soreness and discomfort.
What does a trunk rotation exercise entail?
A trunk rotation exercise consists of rotating your legs together side to side for 3-5 seconds, doing 5 rotations on each side. This exercise helps relax the spine and can be effective in relieving back pain.
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Summary
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Back Pain Relief Exercises: Simple Routine
- Start with a pelvic tilt exercise by flattening your back and holding for 3-5 seconds, repeating 10 times to engage core muscles and relieve general back pain.
- Follow up with a bridge exercise, lifting hips into a straight line and slowly lowering back down, repeating 10 times to loosen tight muscles and aid in the healing process.
- Perform a knee to chest stretch by pulling one knee towards your chest for 30 seconds, alternating sides and repeating 3 times to target low back area and alleviate soreness.
- Conclude with a trunk rotation exercise, rotating legs together side to side for 3-5 seconds, doing 5 rotations on each side to relax the spine and relieve back pain.
