Don’t let back pain prevent you from living life to the fullest and maintaining an active lifestyle. Try these exercises to get instant relief:
5 Exercises for Upper Back Pain (Recommended by Dennis Thompson Jr.):
1. Shoulder Roll:
Roll your shoulders forward 10 times, at first increasing the size of the circles then decreasing. Reverse the direction.
2. Thoracic Extension:
Sit on the edge of a chair, and then use your hands to grip the back of your head and slowly arch backward until you are looking at the ceiling. Repeat.
Put your palms on your shoulders and slowly press your elbows together behind you until your upper back feels a stretch. Release after 5 seconds to original position. Repeat.
4. Arm Reach:
Get on your hands and knees with your neck parallel to the floor. Stretch out your arm parallel to the floor, while keeping your head steady. Place you hand back to the floor after 5 seconds, switch sides and repeat 5-10 times.
5. Isometric back exercises:
Place your palm on your forehead while looking straight ahead. Try to keep your neck steady and while applying pressure with your palm; let the muscles of your neck resist. Hold for a few seconds.
4 Exercises for Lower Back Pain (Recommended by Dr. Jordon Metzi)
Lie on the floor facedown with your arms straight at your sides. Compress your lower back and hip muscles to lift your head, arms, chest, and legs off the floor and swivel your hands so your thumbs are aimed at the ceiling. Release after 30 seconds, and relax for 5 seconds. Repeat three times.
2. Hip Raise:
Lie on the floor facing the ceiling. Bend your knees and flatten your feet on the floor. Compress your hips and raise them until your shoulders are in a straight line with your knees. After 5 seconds start lowering you body to the original position. Do it 15 times in 3 sets.
3. Reverse Hip Raise:
Lie on a bench facedown with your hips off and your torso on it. Lift your legs by straightening them until they are in line with your torso. Raise your hips by squeezing your glutes hold for a moment and then release slowly to lower to the original position. Do it 15 times, in 3 sets.
Bend your elbows and rest your weight on your forearms, forming a straight line from shoulders to ankles. Compress your hip muscles and core for 1 minute. Then turn to one side, holding up your body in a straight line (while balancing on one forearm) from head to foot for a minute. Change sides and repeat.
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