Back pain. It’s debilitating. When someone tells me they have it, I share with them these four exercises. I used to go to a chiropractor weekly for relief from my back pain. However, since I learned these (and other) exercises, I haven’t needed a chiropractor for years.
Watch the video to learn how to perform:
- Self-adjustment of vertebra using a foam roller (or basketball)
- Spinal rock
- Cat / Cow
- Up / Down Dog
IMPORTANT: Let pain be your guide. Forget “no pain, no gain” – that’s a recipe for injury. Think in terms of “Rate of Perceived Discomfort” (RPD). On a scale of 1 to 10, where 1 is no pain and 10 is excruciating pain, any exercise you perform should rate no higher than 3. A little discomfort may be necessary, but if you experience pain, STOP! You might need professional help at first. Find a less challenging alternative until your body heals, recovers and adapts to a healthier level of mobility and strength.