Gentle Exercises for Back Pain Relief // Floor Stretches for a Sore Back

Transcript

hello and welcome to my channel this video includes exercises and stretches for anyone suffering with lower back pain so you can be of any age and whether that back pain is chronic or situational again these exercises and stretches will really help give you some relief everything will be done on the floor so make sure that you have a nice cushy rug or mat let's go ahead and get started we're going to start on our back let's roll down nice and slow knees are bent feet are flat on the floor [Music] they are just about hip distance apart and first exercise i want you to think about what i call implanting your spine so we naturally have a little spinal curve here what we are going to do is a small little pelvic tuck if you think about burning the bottoms of your rib cage and the top of your hip bones closer together tightening that tummy drawing the belly button into the spine and then we're releasing it i'm going to move my arm just so you can see again we're pressing that lower back into the floor and then releasing it and plant that spine tighten the tummy and release let's do that three more times make sure you're breathing tuck hips are still staying on the floor and press that lower back into the mat one more time and then slowly release it down let's go ahead and take one knee and hug it in towards our chest you can either grip underneath that thigh or if you have knee pain try not to pull it in up top here so whatever is comfortable for you again we're still pressing that lower back into the mat and hug that knee in nice deep breaths to relax those muscles relax the head neck and shoulders let's lower that foot back down to the mat and other leg pull it in big inhale and exhale release that foot back down to the mat let's do that again two more times each side pull that knee in and relax knee in and down one more each time keep that belly button pulled in and think about like a little pelvic tuck like you're lifting your hips just a teeny bit release release now let's do both knees at once pull them in together and again just hug them in so you should feel a nice stretch in that lower back you could even rock a little bit here side to side massaging out the lower back from here extend your arms out to the side keeping the knees pulled in and keeping the navel pulled in towards your spine we're going to drop our knees like windshield wipers nice and slow towards the ground now everyone is different with their flexibility so your knees may touch and they may not and both are perfectly fine and normal so nice and slow side to side this is not only working our core which is the opposing muscle to the back but it's also giving that lower back a beautiful stretch now another tip here is that the closer you have your knees to your chest the easier it will be and the further your knees are away it's going to be a little bit more difficult or challenging just for your abdominals so you do you nice and slow side to side as we warm up here you might find that you can go a little bit lower you also might find that one side goes further down than the other and that's totally normal too a few more here keep that tummy tucked in and keep breathing this last one let's find our way back to center now let's drop our knees down our feet flat on the floor bringing our hands flat on the mat walk those heels and just slightly closer to your bum and then one vertebrae at a time we're going to lift our hips up so we're in a nice straight line relaxing our hips and shoulders a little squeeze in the glutes and lift that pelvis inhale as we exhale let's roll down one vertebrae at a time nice and slow so just feel like you're really peeling something all the way up and down let's do that again so we're going to lift our hips nice and slow one vertebrae at a time peeling it up off the floor lift those hips and relax it all the way down that should feel really good like a little spinal massage here again lift the hips [Music] is in activating that core and one more time lift those hips rolling up one vertebrae at a time and last time lowering down i want you to pick those feet back up off the floor and again press that lower back that spine into the mat we're going to do a little reverse crunch so all i want you to do is to lift your hips up off the floor bringing your knees closer to your chest and it's okay if they don't come up all the way off the floor so just do a little roll back you can use your hands a little bit to help you here too a little push roll those hips back this is also a great exercise in video to do in the mornings as we activate our core takes the tension off that lower back a few more here using those tummy muscles to lift those hips pulling that belly button into the spine inhale exhale and release one more time pull it in let's come halfway back down and again give those knees one more hug pulling the knees in and maybe a little rock and roll side to side again whatever feels good to you inhale exhale let's lower our feet to the mat again and picking up one foot we're going to cross it on top of the other thigh flexing the foot to protect the knee we're going to open up our knee out to the side immediately you should feel a nice stretch in the side of the hip and the glute here this may be enough but if you'd like a deeper stretch we're going to pick up that bottom foot gently grabbing underneath the thigh and hug it towards you should really feel that stretch intensify and relax your head neck and shoulders press the spine into the floor again maybe sometimes you need to do a little wiggle really get into that stretch feel what's comfortable for you hold it here inhale and exhale one more time inhale as we exhale we're going to cross that leg all the way over the other leg reaching down to adjust your grip maybe onto your shins and again let's give those knees a little tug closer to the chest you should really feel that in your hip guys it all connects into that lower back the weaker or tighter our glutes are the body's smart and the back will compensate so you'll feel a lot of tension in your back from here we're going to keep our legs crossed and we're going to drop them all the way to the side keeping our shoulders and our torso flat on the floor when you're ready inhale as we exhale we're going to reach over to the other side for a really nice spinal twist holding this position you guys just relax into it inhale and release all that tension not only in your back but everywhere in your body one more deep breath in as we exhale let's bring our hands back down to our sides and then lifting our knees on crossing our legs coming back to the other side now crossing that ankle on top of that thigh flex the top foot and let's lift the bottom foot off the mat grasping underneath the thigh and gently hug into you feel that stretch intensify on that hip big inhale here exhale inhale on that exhale cross that top leg all the way over reach down and again give it a nice hug in feel that hip release and just continue to breathe into it inhale exhale let's drop those knees all the way to the side inhale exhale let's reach our arms in the opposite direction continue your deep breaths and think about all those muscles relaxing and melting into the floor inhale exhale straighten out those arms back down to the sides lifting our legs and uncrossing last time let's hug those knees in rolling like a little ball here and we've got two more stretches this time we're going to move to our hands and knees if you're comfortable on your hands and knees we won't be here long making sure that we are lined up nice with our wrists underneath our shoulders and knees are underneath our hips doing a yoga move called a cat cow we're going to tuck our chin and round that back up like a cat so tucking our pelvis like we did in our first move and then we're gonna do the opposite here shifting those hips back and lifting our chin slightly and this is our cow should feel a stretch in the abdominals and then again vertebrae by vertebrae let's drop our chin as we slowly roll up arching that back that should feel really good all up and down the spine and again chin up and hips come back drop the chin round that back up tuck that tailbone like you're gazing up into your navel and relax it down last time tuck that chin rounding that back up this time i want you to push back resting our hips on top of our heels and walk those hands out in front of you go ahead and rest your chin on the floor if that's comfortable for you another way here guys to stretch that lower back give it a release nice deep breaths here now stay in this position but i just want you to walk your hands slightly over to the side and take your left arm and cross it over your right if you've leaned over to that right side again you can drop your chin you should feel that stretch shift into the side of that lower back hand over hand let's go over to the other side hips stay shifted back and really reach over big breath in and out let's come back to center reach those fingertips out maybe one more inch feeling a nice stretch in your shoulders you could even widen your knees if you wanted to really shifting those hips back inhale and exhale release any tension and last time in as we exhale let's slowly roll up peeling ourselves up here to a seated position one vertebrae at a time finish with some nice shoulder rolls all the way up and back and come to a seated position lengthen out that spine one more time big inhale up exhale down one more quick stretch over here to the side one more stretch for that side body release and up over to the side and release i hope i've helped relieve some of your pain if you like this video give it a like share it with your friends and do it frequently so you feel better we'll see you next time and thanks for working out with me