Back Pain Exercises
Have You Tried Everything To Fix Back Pain And Stiffness,
But Feel Let Down?
Click On the Buttons Below and Have a Look At Our Low Back Pain And Upper Back Exercise Videos
Low Back Pain Exercises
Abdominal Bracing
Tighten your abdominal muscles (stomach) while bring your
belly button down towards the floor. To help you feel the muscle
contract, place your fingers just on the inside of your hip bone.
Hold for 10 seconds.
Sets: 1 Reps: 10×10 sec.
These are general exercises. For questions about your condition/diagnosis, or if you experience pain with these exercises contact Align Therapy for a FREE CONSULTATION of your problem!
Bridges
While lying on your back with knees bent, tighten your
abdominal muscles (stomach), push through your heels and lift
your buttocks off the ground while squeezing your buttocks. You
will hold this shortly and then control your descent down.
Sets: 2 Reps: 10
Pelvic tilts
Lay on back with knees bent. Tilt your pelvis backwards so that
your low back presses on the floor. Then change directions and
tilt your pelvis forward so that your low back comes off the floor.
Repeat with smooth motions.
Sets: 1 Reps: 10×5 sec.
"Have you tried everything to fix back pain and stiffness, but feel let down?"
Don’t sacrifice the lifestyle you desire over problems that can be fixed. That’s why we made this just for you.
Lumbar Rotation Stretch
Lay on side, reach the top leg forward while reaching behind
with top arm. Hold this position. Repeat on other side.
Sets: 2 Reps: 30 sec.
Piriformis Stretch
Lay on back with knees bent, cross one leg over the other. Hold
onto the leg that is not crossed and gently pull it towards your
chest until you feel a stretch in the buttocks. Repeat on other
side.
Sets: 2 Reps: 30 sec.
Upper Back Pain Exercises
Cat/Cow
While on hands and knees, round back towards the ceiling and
tuck head down towards belly button. Then, arch back and reach
sternum towards the floor while lifting head up with eyes forward.
Hold for 5 seconds in each position.
Sets: 1 Reps: 10
These are general exercises. For questions about your condition/diagnosis, or if you experience pain with these exercises contact Align Therapy for a FREE CONSULTATION of your problem!
Bird Dogs
While on hands and knees, start by tightening your abdominal
muscles. Then with a controlled motion, raise your arm and extend
your opposite leg up towards the ceiling. Lower your arm and leg
and repeat with the opposite side. Maintain a level spine and hips.
Sets: 2 Reps: 10
Open Books
Lay on side, bend both knees and reach arms straight out in front
of you. Keep both arms straight while you move your top arm and
reach back behind you. Keep lower body still. Perform 10 times
each side.
Sets: 1 each side Reps: 10
"Have you tried everything to fix back pain and stiffness, but feel let down?"
Don’t sacrifice the lifestyle you desire over problems that can be fixed. That’s why we made this just for you.
Cobras
Lay face down with your elbows bent at 90/90, raise arms up
towards the ceiling and squeeze your shoulder blades together.
Slowly come back down to the table and repeat 10 times. To make
this more challenging, you can lift your chest off the table as well.
Sets: 2 Reps: 10
Doorway Stretch
Place one hand on either side of a door frame and stand tall. Step
forward with one foot until you feel a stretch through the chest and
hold. You can change where you feel the stretch by moving your
arms up and down.
Sets: 2 Reps: 30 seconds