Put your back into it – 5 exercises (and one warm-up) to heal a bad back

If you’re reading this because you threw your back out, you’re not alone: Back pain is one of the most common medical problems in the U.S., affecting at least eight of 10 people at some point during their lifetime, according to the National Institutes of Health.

It’s also one of the conditions that people will just pop a pill to relieve the pain – something that studies have shown doesn’t work.

Fortunately, there are natural and drug-free options available to say goodbye to back pain. In his video, Jim from Pine Pollen Superfoods demonstrates some exercises that could increase spine mobility and help you get rid of your bad back.

Watch the full episode from REAL.video here:

Starting your back exercise routine

“What we’re working on is dynamic flexibility, a.k.a. mobility,” Jim explained. These exercises are designed to address your active range of motion, which helps improve joint function. There may be popping, he explains, but it’s normal realignment.

“As long at it doesn’t hurt, you’re good.”

Warm-up: Sacral realignment (5-10 reps)

• Lie on your back, then bend your knees at 90 degrees.
• Put your left hand behind your left hamstring, and place your right hand above your right knee.
• Using your right hand, pull your right leg up, while keeping your left knee straight. Stretch and hold for a few seconds.
• Switch hand positions, and repeat.

“If you feel popping, it’s your sacrum adjusting,” Jim adds.

Side turn and push (10-20 reps)

• Stand in a straddle position, with your feet wide apart.
• Place your hands up to your chest, holding your palms out in front of you.
• Use your core to turn to the left, fully extending your right arm with your turn. This should feel like your right hand is pushing something to the left.
• Return to your original position and switch turns.

Overhead reach (10-20 reps)

• Stand with your feet close together and raise both arms overhead.
• Put your hands together and stretch them upward, while squeezing your glutes and pressing your heels to the ground.
• While stretching, bend over to one side. Return to your original position, and continue to the other.

Body weight windmill (10-20 reps)

• Stand with your left foot pointing straight, while your right foot is pointing at a 45-degree angle.
• Raise your left arm overhead and your right arm to the side.
• Rotate your right arm downward, keeping your left arm pointing to the sky. If needed, you can let your right knee bend a little while reaching down.
• Return to your original position.

Camel-cat sit back (10-20 reps)

• Start on all fours with your hands aligned with your shoulders and your knees aligned with your hips.
• Arch your back upward to resemble a camel’s humped back – this is the camel position.
• Return to your starting position, but this time arch your spine downward to the floor – this is the cat pose.
• Go back to the camel pose, then sit back on your legs, with your elbows now touching the floor – this is the sit back position.
• Return to your starting position and repeat.

Cat-camel circles (10-20 reps)

• Start on all fours with your hands aligned with your shoulders and your knees aligned with your hips.
• Arch your back to the floor to achieve the cat pose.
• From the cat pose, rotate your back to one side until you’re in the camel position, then continue all the way to the other side to go back to the cat pose.
• Inhale as you rotate, keeping your elbows locked, and exhale once you reach the camel pose.
• Rotate your back the opposite direction until you return to the camel pose.
• Return to your starting position and repeat.

See the full routine by watching the video, which can be viewed at this link.

Learn more ways on how to naturally relieve joint pain at Remedies.news.

Sources include:

Real.video

NIAMS.NIH.gov

Health.com