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Again Ache Aid Workout routines & Stretches – Ask Physician Jo
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These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you’ve pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/how-to-relieve-back-pain
The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.
Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.
Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.
Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.
Related Videos:
How to Crack Your Back:
Lower Back Pain Back Flexion Stretches:
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How to Relieve Back Pain:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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AskDoctorJo
June 8, 2021 at 7:23 am
Purchase a printable worksheet with the Back Pain stretches & exercises in this video here: https://www.askdoctorjo.com/purchase-8-back-exercises-stretches-worksheet
Cy S
June 8, 2021 at 7:51 am
wow! thanks for this!
suhair vp
June 8, 2021 at 7:53 am
Usually i never gives comment on youtube but this one i should give its soo helpfull ?
Suparna Nk
June 8, 2021 at 8:06 am
Thanks !
ANKIT GUPTA
June 8, 2021 at 9:02 am
Good relief me
SERON
June 8, 2021 at 9:42 am
It's work tq soo much sister????
Jace Pedersen
June 8, 2021 at 10:14 am
wish i found this earlier
ace fernandez
June 8, 2021 at 10:15 am
Online school is good for your body 😉
Raven0696
June 8, 2021 at 11:02 am
Any suffering gamers here?
Haylyn shon
June 8, 2021 at 11:28 am
I find this so ironic ? i was searching for back stretches to relieve pain but each step of these are what I’ve been doing all the time just because it felt good when i do these stretches ??
Prakriti Subedi
June 8, 2021 at 11:35 am
Welcome to another episode of where lockdown has brought us
Md Morshed
June 8, 2021 at 12:00 pm
Good Dr.Jo.
Prescy daime Tuolor
June 8, 2021 at 12:52 pm
Im Concept so i can do dis exercise Dr….im so much pain
Shobha S Kempaiah
June 8, 2021 at 1:40 pm
Hi Dr. I am sheela 36yrs old. 8yra back I delivered the baby by c section….. Now almost frm 3 4 yrs I. Suffering frm bk pain a loooot. Cnt sleep also cnt sit cnt stand cnt bend also. Pls suggest me wat I do I am too tired of dis back pain…..?
Bryan Bruggeman
June 8, 2021 at 2:11 pm
It’s… it’s finally GONE?!
Hemanth Muthukumar
June 8, 2021 at 2:57 pm
Thanks..this really relieves back ache
Pritykanak Bhushan
June 8, 2021 at 3:46 pm
It worked… thank you mam…??
Seed Of Abraham
June 8, 2021 at 4:23 pm
Online education and lockdown is causing all the young students to stay at home and worsen their bodies …
I'm 16 and I'm suffering from a little back pain , head ache and eyes pain….I have joined karate class where I can exercise and stay in a good health..
rujan
June 8, 2021 at 4:26 pm
Thank you ayesha for sending me this video. And thank you mam
Metta W
June 8, 2021 at 5:16 pm
Thank you ?????
Kamal B
June 8, 2021 at 5:48 pm
Awesome…. I will pursue….
Neofa Zuyyin
June 8, 2021 at 6:26 pm
Good
Madhumita Bhunia
June 8, 2021 at 7:10 pm
Valo laglo
Its An!
June 8, 2021 at 7:37 pm
Sexy tattoo
Venkata Ramana M
June 8, 2021 at 8:10 pm
Good Ma'am
Heena Dasila
June 8, 2021 at 8:16 pm
I have stressed out belly can I do same for flat belly
Romelia Polly
June 8, 2021 at 8:51 pm
I am sure the best workouts ebooks you can download from Unflexal . Just google Unflexal 😀
SOPON Khondokar
June 8, 2021 at 9:16 pm
Onek balo
Agnik Mondal
June 8, 2021 at 10:12 pm
Faltu video
Hira Roy
June 8, 2021 at 10:33 pm
Weight kitna kom hoga
Raj Siva
June 8, 2021 at 11:30 pm
Is this poses really working
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June 8, 2021 at 11:48 pm
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ashan pramidu
June 9, 2021 at 12:16 am
Period dates wala unat me excise karanna puluwan da
Nisha's Artistry❤️
June 9, 2021 at 12:56 am
Yoga is always helpful thank you a lot…. ??
Simantika Barua
June 9, 2021 at 1:45 am
I like her slim body. good job.
kala bharathi
June 9, 2021 at 1:54 am
வேடிக்கை பார்த்து ட்டு போகலாம்….எல்லோரும் செய்ர மாதிரி எளிமையாக பதிவு போடுங்க மேடம்..நன்றி
Aman Kumar
June 9, 2021 at 2:16 am
Hindi please
rockstar girish
June 9, 2021 at 2:59 am
Thanks for the share ??
Mohammed Maisha
June 9, 2021 at 3:14 am
Did it work?
R r
June 9, 2021 at 3:33 am
Cover ur body neatly first …