These back pain exercises and stretches will help you relieve back pain while laying in bed. That's right, before you get out of bed, you'll want to make sure you do all these exercises for 5-10 repetitions. There are many causes of back pain and this can help many different varieties. Always get check by a professional and diagnosed as you may have a herniated disc or some other pathology that may require further assistance.
The first back exercise is to tilt your pelvis back and forth. This helps activate the muscles around the low back and pelvis along with bringing nutrients in and removing waste.
Next, you'll gently let you legs move from side to side to introduce rotation into your spine, giving it more free range of motion and warming it up for the day.
Then, gently bring one leg towards your chest and grab either the shin or hamstring to help bring it in. This helps stretch and activate the lower back. Alternate side to side. You can even bring both legs in if you like.
Now that you've warmed up your lower back a little, its time to engage the glutes, hamstrings, and low back with a safe and slow glute bridge. Pick your hips up slowly and with control, making sure you don't hyper extend your lower back. There is no need to press your hips hard into the air.
Gently turn over and ease into 10 reps of superman. The aim is to bring your upper torso towards the ceiling while reducing the amount of work being done with the lower back. Draw the belly button towards the spine to encourage TVA activation in order to protect against low back pain.
The last exercise you'll do is the cobra. Start with a baby cobra and minimize the bend in your back. As the pain goes away and you progress, you can gradually go higher and higher.
If you enjoyed this quick video, please let me know what other videos you'd like to see :)
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