Stretch Your Back! Best stretches for back pain and mobility

Six spine stretches you should do every day to decrease back pain, decrease neck pain, and improve flexibility in your spine. Improve mobility in your neck, upper back, and lower back with these simple stretches. Recommended by a physical therapist to help eliminate back pain and restore function.

Of all the conditions that I treat in my physical therapy clinic, spine pain is easily the most common. In fact, neck pain and lower back pain alone comprise about 50% of my patient population. Fortunately there’s a lot that conservative care including the right stretches and core strengthening activities can do to help eliminate this pain.

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OTHER VIDS YOU MAY FIND USEFUL

7-MINUTE FOLLOW-ALONG BACK STRETCHING ROUTINE: https://youtu.be/dn5C-quCNrA

NECK PAIN RELIEF: https://youtu.be/EquRG4EOHPE

UPPER BACK PAIN RELIEF: https://youtu.be/cGjZ_XAvaXI

LOWER BACK PAIN RELIEF: https://youtu.be/7yrnzoCTM1U
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The older we get, the less we tend to move. One of my favorite sayings is…
“We don’t stop moving because we get old. We get old because we stop moving.”

The truth is all the soft tissue in our body is highly adaptable. It will change in relation to the stress placed upon it. That means if we regularly strength train, our muscles get stronger. If we regularly stretch, our bodies will become more flexible.

Conversely, if we fail to apply stresses to our bodies (meaning we don’t perform regular stretching or strength training), our soft tissue structures (i.e. muscles, tendons, etc) our bodies become weaker and less mobile.

That’s why it’s important to take part in regular stretching and that’s the purpose of this video. To demonstrate some of the most-effective stretches for your neck and back to keep your spine mobile and flexible and avoid stiffness and pain.

I’m going to demonstrate 6 of my favorite exercises to stretch your spine. There will be two for your neck, two for your upper back, and two for your lower back. How long to hold each position and how many reps of each is indicated in the video. You should perform this routine 1-2 times daily to see maximum beneficial results.

1. CHIN TUCKS - (1:52) - great way to mobilize and stretch the uppermost part of your neck. This is a common spot for tension headaches; this is the perfect stretch to decrease tightness in that area.

2. UPPER TRAPEZIUS STRETCH - (2:48) - stretch your stiff neck and upper shoulder with this effective stretch.

3. THORACIC EXTENSION STRETCH - (3:41) - get your upper back moving with this valuable extension stretch. Especially great for people who spend long hours sitting at a desk.

4. THORACIC ROTATION STRETCH - (4:46) - rotation is a valuable motion that’s often neglected at our backs. This stretch will show you how to rotate through your upper back to get it moving normally.

5. CAT/CAMEL - (6:28) - work your entire spine through its end ranges of motion with this effective stretch. Great for your neck, upper back, and lower back.

6. LUMBAR ROTATION STRETCH - (7:48) - one of my favorite stretches for low back pain to get the lumbar spine moving and mobilized the way it should.
There you have them! 6 great stretches for your entire spine to increase range of motion and decrease pain. I hope these spine stretches help you out and I hope you get some good pain/symptom relief from regularly performing these exercises.

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