Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She’ll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.
The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.
Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.
Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.
Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Exercises for Osteoporosis can help prevent further decline and help protect the bones. It’s important to move safely if you have osteoporosis: Maintain good spinal alignment by keeping hips and shoulders in alignment (no twisting). These gentle exercises when done at one’s own pace may help.
This seated stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes.
Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
Massage guns, or percussion guns, usually come with several heads or attachments. Here’s a general overview of what each one can be used for, and what area of the body it works on best.
Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She’ll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
