4 Effective Moves to Relieve Back Pain

:muscle:Many stretches for back pain provide only temporary relief and can re-aggravate discs.

:person_raising_hand:Focus on movements and stretches for other parts of the body to break the cycle of temporary relief.

:skull_and_crossbones:Stiff and weak hips can transfer more motion to the spine, worsening back pain.

:person_in_lotus_position:Mobilize and open up the hips while strengthening weak hip muscles to reduce stress on the spine.

:office_worker:Take breaks from sitting with a corrective drill to prevent excessive stress on the lower back.

Why do many stretches for back pain provide only temporary relief?

—These stretches trigger the stretch reflex, which temporarily reduces pain sensitivity. However, they can re-aggravate discs and lead to a vicious cycle of temporary relief and worsening pain.

What should I focus on instead of stretches for back pain?

—Focus on movements and stretches for other parts of the body, such as the hips, to break the cycle of temporary relief. Strengthening weak hip muscles and improving overall mobility can help alleviate back pain.

Why are stiff and weak hips related to back pain?

—Stiff and weak hips can transfer more motion to the spine, increasing the compressive force on the lower back. This can worsen back pain and discomfort.

How can I mobilize and strengthen my hips to reduce back pain?

—Perform specific exercises, such as hip airplanes, that target the hip muscles and improve hip mobility. These exercises can help reduce stress on the spine and alleviate back pain.

How can I prevent excessive stress on my lower back from sitting?

—Take frequent breaks from sitting and perform a corrective drill called the posterior stress dispelling drill. This drill helps alleviate stress on the discs in your back caused by prolonged sitting in a poor posture.

00:00Many people seek lower back stretches to relieve back pain, but these stretches often provide only temporary relief and can re-aggravate discs.

03:15Stretches that bend the spine can actually worsen back pain. Instead, focus on movements and stretches for other parts of the body.

04:47Stiff and weak hips can cause more motion to be transferred to the spine, worsening back pain. Mobilize and open up the hips while strengthening weak hip muscles.

07:43Take breaks from sitting with the posterior stress dispelling drill. This drill helps alleviate stress on the discs in your back caused by prolonged sitting.