In this video, I'm going to
show you the three best back exercises to do every single
day to keep pain away. Stay tuned. Hey, everyone. Thanks for
tuning in to SpineCare with Dr. Rowe. So, let's jump
into the first back exercise. You should be doing every
single day. Great part is you can do this one first thing in
the morning right in bed or on a floor. It's really good at
helping to improve mobility so you'll have less pains
throughout the day. So, I'm going to start on all fours
just like this. My hands are going to be slightly out in
front of me, roughly about shoulder width. We're going to
tuck our chin towards our chest and now, rock our whole body
back. We're taking our towards our heels. This is known as the
child's pose and it is one of the best exercises you can do
for back pain relief. So, keep going down. You should feel a
great stretch form through your whole back. I pretty much feel
it from the base of my neck all the way down to my tailbone.
When I can't go any further, this is how I'm going to take
it to the next level. I'm going to allow my chest to sag
downward towards the back of the floor really trying to open
up the area in between the shoulder blades and then I'm
going to take my fingers and just crawl forward like this.
Again, this is a great stretch. You want to hold this one
comfortably for 20 to 30 seconds and do nice, slow,
controlled breathing. Let out as much tension as you can.
From there, you're going to rock forward, take a breather,
relax, and then repeat this one three times and with each
repetition, try to build into it just a little bit more. Why
I really like the child's pose is because you can now
experiment with different positions to open up the back a
little bit more This one is great if you have one-sided
lower back pain. So, whatever side that you're having back
pain, let's say it's your right side. What you want to do is
slightly tilt your shoulders and hands towards the
non-painful side. So, I'm going a little bit towards my left
and then repeat this. You're going to notice it hits that
right side just a little bit more. So, I would experiment
with going towards the left and also towards the right. You're
going to find that one position just offers you the most
relief. At that point, throw more repetitions in. So, next
we're going move on to the cobra which is going to focus a
little bit more on stretching the core muscles and the hip
flexors big instigators of back pain so for this one we're
going to start right on our stomach a very important note
about this exercise we want to keep our hips and pelvis flat
so don't lift up on them like this during the exercise
instead all movement is going to come through our back like
this so let's start with the half cobra or the baby cobra
what I'm going to do is just support upper body weight onto
my forearms like this. They're roughly in the V shape, I just
put my hands together. The goal with this exercise is to feel a
gentle stretch right over your front core muscles and also
into your hip flexors right here on the front of your
thighs. I also feel a little bit of a stretch right in my
lower back but don't go to the point where it's causing any
pain or discomfort. In this position again, you're going to
hold it for 20 to 30 seconds and do nice, slow control
breathing. If you need to relax, just lower your chest
down like I like to do this for three repetitions build into it
with each repetition if this is a little bit too easy what you
can do is go into the full cobra so you're just going to
take your hands put them off to your side right at shoulder
level and then you're just going to tuck your elbows in
and then press your chest up like this again keeping the
hips flat don't raise up on them the more that you press up
the more intense that stretch is going to get so aim for a
great stretch but not causing any discomfort so that one a
try. So, the last movement that we're going to do is called the
scorpion and this is a personal favorite for many because
there's a really good chance it's going to end in a
satisfying self-pop cracker release in the lower back but
don't try to force it. If it goes, it goes. So, for this
one, I'm going to start in that baby cobra position just
resting on my forearms again but this time around, we're
going to put our legs together and have our knees bent roughly
at about 90 degrees. What I'd like to do is keep my and my
chest right here flat and I'm going to do just a slight
rotational movement right here moving through my lower back
and through my hips so I'm just going to lower my legs down
like this as you do this you're going to feel a great stretch
form in your back only go to the point where it is
comfortable and again don't try to force anything and you're
going to hold this position roughly for three to five
seconds you're going to relax and then repeat on the other
side kind of like a pendulum we're just going to go from
side to side about five to 10 repetitions in both directions
but if it feels good, you can definitely throw in as many
repetitions as you like but go through all of these movements.
If you find that one is just helping you out a little bit
more. At that point, throw more repetitions in. So, with this
exercise, we're going to focus on keeping the back loose
throughout the day. So, anytime that you feel pain or tightness
start to build, do this one right away. For this, we need a
smooth wall or a door. So, it's perfect to do right work.
You're going to start facing that door and have your body
roughly about one arm length away. Have your legs hip width
apart. Place all of your body weight onto your heels during
this exercise. From here, I'm going to have my arms roughly
shoulder width apart, hands overhead just like this. We're
just going to lean into the door with our body weight. So,
from here, I'm just going to tuck my chin towards my chest.
I'm going to slightly bend my knees and then I'm going to
squat my bottom down and away from that door. This is known
as a standing puppy and it is a great back opener. The more
that you go down, the more that you're going to feel a great
stretch form pretty much from the upper back all the way down
to the lower back. When you can't go any further, what
you're going to do is hold this and now deepen the stretch by
allowing your chest to sag forward towards the floor and
then use your fingers to crawl upward just a little bit more.
Hold this comfortably for 20 to 30 seconds and do nice, slow,
controlled breathing. Again, let that tension out. From
there, you can relax, take a breather, and then repeat this
one three times and with each repetition, try to build into
it just a little bit more. So, just like the child's pose that
we did with that first exercise, what you can do with
the standing puppy is experiment with different
angles to help open up the back just a little bit differently.
So, I would give this a try moving your shoulders and hands
towards the left and also towards the right. If any of
those positions offer more relief, at that point, throw
more repetitions in. So, this is how we're going to take the
standing puppy to the next and focus a little bit more in
between the shoulder blades. What I'm going to do is get
back into my original stretch like this and hold it but I'm
going to take one arm off, bend my elbow roughly at 90 degrees,
and now scoop my shoulder blade and upper back towards the
other side. Really focusing on moving through that shoulder
blade. Keep going over as far as you can. Again, this is
really going to help hit right in between the shoulder blades.
Feels really really good. I like to hold this one for about
10 seconds. I just relax and then I repeat on the other
side. Doing this for about three repetitions on both
sides. So, this exercise is going to focus more on
strengthening. If your focus is to get long-lasting back pain
relief or help prevent it, you have to strengthen those
muscles that help support the back and I can't think of one
better exercise than the bridge but I'm going to show you how
to take the bridge to the next level and really hit a ton of
muscles in a short amount of time. Great part is you can do
this one in bed or on a floor. Just lie flat your back like
this. So, to get into position, what I'm going to do is have my
knees bent, feet flat, legs roughly about hip width apart.
We're going to start off by bracing or tightening our core
muscles. It's kind of like sucking your belly button right
here towards your spine. You should feel everything tighten
up. From there, we're going to hold that and then squeeze the
glutes. You want to hold this position during this exercise.
Your hands can go right on your hips or off your side like this
for support. So, the first movement, we're going to do a
glute bridge. We're going to drive our hips upward towards
the ceiling as far as we can until our body is in a nice
straight line from our knees to our hips to our shoulders. If
you're unable to get into this position due to pain or
weakness, do the best you can. Hopefully, over time, you will
gain strength and flexibility to get into this position but
you're going to feel a ton of muscles start to fire. The
core, the back, the glutes, and the legs. Everything that helps
support a healthy spine. You want to hold this one
comfortably for 5 seconds. You're going to relax, take a
breather, and then repeat this 110 times and with each
repetition, try to build into it just a little bit more. If
it feels like you have a little bit more energy, you can always
throw in another set or two. To take the pelvic bridge to the
next level, what you can do is get into the bridge but lift
one leg up like this and support all of your weight on
one side. Just make sure when you do this to have everything
in the hips imbalance. So, it feels like it's tilted like
this consciously make sure that everything is nice and level
you can also do a marching motion just like this to make
it a little bit more challenging so give that one a
try if you have the strength so next we're going to do what is
called a clamshell bridge which is really going to target the
glutes the glutes are one of the biggest instigators of
lower back and hip pain so it's really important that we have
those nice and strong so what we're going to do is take our
feet and put them together like this and we're going to wing
our knees outward as much as we can so drive them down towards
the bed of the floor you should feel a really good stretch form
on the inner part of your leg going towards your groin when
you feel that you're then going to hold this and make sure to
brace your core and squeeze the glutes take your arms right
here put them off your side and then drive your hips upward
into that bridge position you're going to feel it a lot
over those glutes just like this so what I'm going to do is
hold this one for five seconds. You just relax and then you
repeat this one10 times but again, you can throw in another
set or two. If the exercises help, please support the
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