The 3 Best Back Exercises (For NO MORE PAIN)

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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 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.
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Channel: SpineCare Decompression and Chiropractic Center
Views: 31,986
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Keywords: daily back exercises, best daily back exercises, best daily back pain exercises, best daily back pain stretches, the 3 best back exercises for pain, the best back exercises for pain, daily back pain exercises, daily stretches for back pain, daily exercises for back pain, back pain, back pain relief, back pain relief exercises, back pain relief stretches, lower back pain, low back pain, daily exercises for lower back pain, exercises to do for back pain, spinecare, dr rowe
Id: AlZm5IKaf1U
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Length: 10min 18sec (618 seconds)
Published: Thu Jul 06 2023
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