The 3 Best Back Exercises (For NO MORE PAIN)

SpineCare Decompression and Chiropractic Center
6 Jul 202310:18
EducationalLearning
32 Likes 10 Comments

TLDRIn this informative video, Dr. Rowe introduces three daily exercises to alleviate back pain: the child's pose, cobra, and scorpion stretches, emphasizing their benefits for improving mobility and reducing discomfort. He also presents variations for targeting specific pain areas and introduces strengthening exercises like the bridge and clamshell bridge for long-term back health. The video encourages viewers to adapt the exercises to their needs and to engage in them regularly for optimal results.

Takeaways
  • 🧘‍♂️ Start the day with the child's pose in bed or on the floor to improve mobility and reduce back pain throughout the day.
  • 🤸‍♀️ Hold the child's pose for 20-30 seconds, focusing on controlled breathing and releasing tension.
  • 🔄 Repeat the child's pose three times, experimenting with different positions for one-sided pain relief.
  • 🐍 Move on to the cobra exercise to stretch core muscles and hip flexors, which are common causes of back pain.
  • 🦎 Perform the scorpion stretch for a satisfying release in the lower back, but avoid forcing the movement.
  • 🚪 Use a wall or door for the standing puppy stretch, focusing on keeping the back loose and relieving pain or tightness.
  • 🌉 Strengthen back muscles with the bridge exercise, which can be done in bed or on the floor to support a healthy spine.
  • 🏋️‍♂️ Attempt 110 repetitions of the bridge, focusing on engaging the core, glutes, and legs for overall support.
  • 🦐 Add a clamshell bridge variation to target the glutes, which play a significant role in preventing lower back and hip pain.
  • 💡 Customize exercises based on personal comfort and pain levels, and increase repetitions for more relief.
Q & A

  • What are the three best back exercises mentioned in the video to keep pain away?

    -The three best back exercises mentioned are the child's pose, the cobra (including the half cobra or baby cobra), and the scorpion.

  • How can the child's pose help with back pain?

    -The child's pose helps with back pain by improving mobility and providing a great stretch for the entire back, from the base of the neck to the tailbone.

  • What is the recommended duration for holding the child's pose?

    -It is recommended to hold the child's pose comfortably for 20 to 30 seconds.

  • How can the cobra exercise be modified for different levels of flexibility?

    -The cobra exercise can be modified by starting with the half cobra or baby cobra and then progressing to the full cobra by pressing the chest up with the hips kept flat.

  • What is the scorpion exercise, and how does it benefit the back?

    -The scorpion is a rotational movement that focuses on stretching the lower back and hips. It can result in a satisfying self-pop cracker release in the lower back, but it should not be forced.

  • What is the standing puppy exercise, and how does it help with back pain?

    -The standing puppy is an exercise where you lean into a door or wall with your body weight, tuck your chin towards your chest, and squat down away from the door or wall. It is a great back opener that stretches from the upper back to the lower back.

  • How can the standing puppy exercise be modified for more targeted relief?

    -The standing puppy exercise can be modified by moving your shoulders and hands towards the left and right to experiment with different angles and find the position that offers the most relief.

  • What is the bridge exercise, and how does it help with back pain?

    -The bridge exercise involves lying on your back with knees bent and feet flat, then driving the hips upward towards the ceiling to engage the core, back, glutes, and legs. It helps with back pain by strengthening the muscles that support the back.

  • How can the bridge exercise be advanced for more intensity?

    -The bridge exercise can be advanced by lifting one leg up and supporting all the weight on one side, or by adding a marching motion to make it more challenging.

  • What is the clamshell bridge exercise, and how does it target the glutes?

    -The clamshell bridge is a variation of the bridge exercise where you keep your feet together and wings your knees outward. It targets the glutes by engaging them as you drive the hips upward into the bridge position.

  • How many repetitions of the bridge exercise are recommended for beginners?

    -Beginners are recommended to do the bridge exercise 10 times, and they can increase the number of repetitions or sets as their strength and flexibility improve.

Outlines
00:00
🧘‍♂️ Morning Back Stretches for Pain Relief

The video introduces three daily exercises to alleviate back pain. The first is the child's pose, which can be done in bed or on the floor to improve mobility and reduce daily pain. It involves tucking the chin, rocking the body back towards the heels, and stretching the entire back. An advanced version involves chest sagging and finger crawling. This stretch is held for 20-30 seconds and repeated three times, with variations for one-sided pain relief. The second exercise is the cobra, focusing on the core muscles and hip flexors, starting with the half cobra on forearms and progressing to the full cobra with hands by the side. The third is the scorpion, starting from the baby cobra position, involving a rotational movement and leg lowering for a satisfying release in the lower back. The exercise emphasizes comfort and avoiding forced movements.

05:01
🚶‍♂️ Standing Exercises for Back Opening

The video continues with standing exercises, starting with the standing puppy against a door or wall. This involves leaning into the door with arms overhead and squatting away from it, stretching the upper to lower back. The exercise is held for 20-30 seconds and repeated three times, with variations to target different back angles. An advanced version focuses on the shoulder blades by scooping one shoulder and stretching it across the body. The bridge exercise is introduced next, emphasizing core and back muscle strengthening. It involves lying flat with knees bent, tightening the core, and driving the hips upwards to form a straight line from knees to shoulders. The exercise is held for 5 seconds and repeated 10 times, with variations including a one-legged lift and a clamshell bridge to target the glutes, which are crucial for preventing back and hip pain.

10:02
🙏 Support and Encouragement for Back Health

The video concludes with a call to action for viewers to support the channel by liking and subscribing if they found the exercises helpful. The host encourages viewers to leave comments or questions for further interaction and assistance.

Mindmap
Keywords
💡Back exercises
Back exercises refer to physical activities specifically designed to strengthen and stretch the muscles of the back, helping to alleviate and prevent back pain. In the context of the video, these exercises are recommended to be done daily for optimal results in maintaining spinal health and mobility.
💡Child's pose
The child's pose is a yoga posture that involves kneeling on the floor and bending forward to rest the torso between the thighs, with the arms extended in front or by the sides. It is used for back pain relief as it gently stretches the spine, particularly the lower and middle back regions, promoting relaxation and reducing tension.
💡Mobility
Mobility refers to the ability of a joint or a series of joints to move through their full range of motion. In the context of the video, improving mobility is crucial for reducing back pain as it allows for smoother and more efficient movement, which can prevent stiffness and discomfort.
💡Core muscles
Core muscles are the muscles that provide stability and support to the spine and pelvis. They include the muscles of the abdomen, lower back, and hips. Strengthening these muscles is essential for maintaining proper posture and reducing the risk of back pain.
💡Hip flexors
Hip flexors are muscles located in the upper thigh region that are responsible for lifting the knee towards the chest. Tight or weak hip flexors can contribute to lower back pain. The video emphasizes the need to stretch these muscles as part of a comprehensive approach to back pain management.
💡Stretching
Stretching involves lengthening and expanding muscles and other soft tissues to improve flexibility, reduce muscle tension, and enhance range of motion. In the context of the video, stretching is a key component of the exercises presented to help prevent and relieve back pain.
💡Strengthening
Strengthening exercises are physical activities that aim to increase the strength and endurance of muscles. In the context of the video, strengthening the back muscles is crucial for providing support to the spine and reducing the risk of back pain.
💡Pelvic bridge
The pelvic bridge, also known as the glute bridge, is an exercise that targets the gluteal muscles and lower back. It involves lying on the back with knees bent and feet flat, then lifting the hips to create a straight line from the knees to the shoulders. This exercise is beneficial for improving posture, strengthening the back, and alleviating back pain.
💡Clamshell bridge
The clamshell bridge is a variation of the pelvic bridge that specifically targets the gluteus medius, a muscle in the buttocks that plays a key role in hip stability and movement. In this exercise, the individual lies on their side, with knees bent and feet together, and lifts the top knee up towards the ceiling while keeping the feet touching. This action strengthens the glutes and can help with lower back and hip pain.
💡Back pain relief
Back pain relief refers to the alleviation of discomfort or pain in the back, often through a combination of exercises, stretches, and lifestyle modifications. The video focuses on exercises that can provide relief by improving mobility, stretching tight muscles, and strengthening the muscles that support the spine.
Highlights

The video introduces three daily exercises to alleviate back pain.

The first exercise, Child's Pose, can be done in bed or on the floor to improve mobility and reduce daily pain.

For the Child's Pose, start on all fours, tuck chin, and rock the body back towards the heels for a stretch.

To enhance the Child's Pose, allow the chest to sag and stretch further, holding for 20-30 seconds with controlled breathing.

Repeat the Child's Pose three times, experimenting with different positions for one-sided lower back pain relief.

The second exercise, Cobra, focuses on stretching core muscles and hip flexors, which are common causes of back pain.

For the Cobra, start on the stomach with hips flat, and use forearms to support upper body weight for a gentle stretch.

Hold the Cobra position for 20-30 seconds, aiming for a stretch without causing discomfort, and repeat three times.

The third exercise, Scorpion, involves a rotational movement for a satisfying release in the lower back.

Perform the Scorpion by lowering legs and holding the position for 3-5 seconds, alternating sides for 5-10 repetitions.

Standing Puppy exercise helps keep the back loose throughout the day and can be done at work with a smooth wall or door.

In Standing Puppy, lean into the door with body weight, tuck chin, and squat down for a stretch from the upper to lower back.

Experiment with different angles in Standing Puppy to open up the back and find relief.

The Bridge exercise is introduced as a strengthening move for long-lasting back pain relief.

To perform the Bridge, lie flat, brace core muscles, and drive hips upward to engage the core, back, glutes, and legs.

Hold the Bridge for 5 seconds, repeat 10 times, and consider adding sets for more strength.

Clamshell Bridge targets the glutes, which are crucial for preventing lower back and hip pain.

In Clamshell Bridge, keep the feet together, wings knees outward, and lift hips for a glute-focused stretch and strengthening.

Support the channel by liking the video and subscribing for more content on back pain relief.

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BackPainReliefDailyExercisesMobilityImprovementChildsPoseCobraStretchScorpionStretchBridgeExerciseClamshellBridgeStrengtheningRoutinesHealthAndWellness