Do this back routine to relieve back pain every morning to have significantly less back pain in the morning and during the day. The combination of the various exercises to relieve back pain is the optimal way to keep your back free and flexible.
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🧑🤝🧑 We are fortunate enough to help millions of chronic pain sufferers to ease their pain by providing online content on YouTube. If you suffer from chronic or severe physical pain, please perform the exercises as described in the videos to ease your suffering.
Welcome to your morning back care routine. My suggestion is to connect this routine
with another daily habit you already have, such as brushing your teeth,
or when you first get up. Connect it directly, then it will be much easier for you to do it
every morning. We start nice and calmly. Please stand with your feet shoulder width apart,
maybe pointing slightly outward, and take a moment to feel in. Feel into your pelvis.
Stand up straight. Tuck your chin back a bit so you maintain a good posture,
and perhaps you're feeling some tension already somewhere. We'll address that very shortly.
And we gradually begin with you bending forward with straightened knees, while maintaining a
hollowed back, until you feel a noticeable tension in the knees, specifically at the back of the
After that, you bend the lumbar spine, lower yourself slightly, bend your legs just a bit,
bring your arms down, and allow yourself to hang loosely for a short while. No matter where you
find yourself, let yourself hang down for a moment, breathe deeply while doing so,
then return to standing. Feel it briefly again, place your hands on the lower part of the buttocks,
and very gently proceed to bring the groin forward. Adjust your speed based on what
you're currently feeling. Move gently backward until you really begin to sense the tension.
It could be in your neck, maybe in the groin area, or even in your back. Take between one and two
breaths. As you gradually come back up and realign yourself once more, and push the hip to the right.
Yes, move the hip to the right. Pelvis, hands down, take the head along right away. Be aware
when the tension starts being too intense. Come back up, and do the same to the right side.
Shift your hips towards the left, lower your right hand down, and take note of all the different
sensations you are feeling now. From the sides, the front, and the back, what differences do you
notice in how it feels? Come back up, allow your arms to hang freely, and gently rotate your whole
body all the way to the left. And then we go to the right. And tune in again to what your body
is telling you. And we come back to the center, and keep your legs straight. Go deep, let your
body follow, let your head follow. Try to get as close to the ground as possible. Rise up again,
move backwards, let your arms dangle freely, and stretch out really nicely. And rise back up.
Lean over to the left side, and this time make sure to consciously involve your head.
Rise back up, now lean over to the right side. Tilt your head to the side, and come back up.
And now stretch your arms horizontally, and turn a little more outward than before.
First to one side, now to the other side. Perhaps you're beginning to feel yourself
really warming up by now. And now let's go down once more. Try to stretch a little more intensely.
Lower yourself further down. In case the back of your knee starts to hurt too much,
gently bend your knees a little bit. And come back up once more. First push the pelvis out,
then stretch and expand the torso. Then gently tilt your head all the way back,
and truly reach all the way back. And just a little bit more, then come back up. And come
back over to the left side again. Rotate all together. Now increase the rotation of your head,
and pull slightly more with your arms. Increase it slightly more, and then out again. Now do the
movement to the right side. Head goes with it, head goes with it. The arms come along,
and a little more, and out again. And now let's rotate overall in every direction,
and really feel into it, noticing where it pulls the most. And legs straight, lower down.
Keep the legs straight, stay in the arc as long as you can hold it. Feel free to lean
on your knees, on your legs. We take a short breath in, and then increase the stretch of
the muscles at the back of the legs. You gently lower yourself down, bending your lumbar spine.
Go a bit deeper, slightly bend your knees. If the back of your knee pulls too much,
work your way down. Perhaps reach for your toes if you can manage that.
If not, then somewhere higher up. Take a deep breath in, then exhale completely.
Try to deepen your breathing. Gently pull your head towards the space between your knees once
again. And come back up. Stand up tall and align yourself. Move your hands slowly back.
Then start by moving your hips forward again. Keep your head as it is, push your hips forward.
Push them nicely forward. A little more forward. Let the arms hang loose and bring the head along
as well. Finally, tilt the head back and remember to breathe. As you exhale, try to go a bit further
and once more. Inhale deeply, exhale, and gently move the body slightly to the left.
The pelvis and legs stay as they are, the torso shifts a little to the left.
Now the tension changes, breathe into it as well. Move back to the center, and then go to the right.
Breathe nice and deep. Enjoy the different tension, feel the different stretch.
Return to the center. And now we rotate the torso slightly to the left, move back,
then rotate the torso to the right. And back again, gently pull the head to the left.
Back to the center, pull the head to the right. Back to the center position, go deeper again,
bend the knees a bit. Good. Go even deeper down, gently push the groin outward.
Take a deep breath, then slowly come back up. Stand tall and keep your posture straight,
let the shoulders drop down, and then pull to the left once more, using both arms for a deeper
stretch. Extend the right arm fully upward, then gently bend it over your head while arching your
back slightly to enhance the stretch even further. And come back out and straighten up again.
Turn to the right, and pull the other arm along. Very good. And during the right rotation,
we extend ourselves further than usual, really stretching out, before coming back to the center
again. Now we're taking a diagonal path to the right, imagining as though the left hand is
attempting to reach toward the right foot. Then we switch our direction, moving diagonally to the
left, guiding the right hand down to the left foot. Finally, we return to an upright position,
leveling ourselves back to a neutral and centered stance. And now, join in as much as your body can
handle. If it's too much, slow it down a bit. Otherwise, make an effort to keep up with the
pace. We'll go forward, really getting deep into the stretch, and then come back, completely
extending backwards. And moving forward to the left, really deep, and then coming back to the
right side, with a bit of overstretching. And move forward to the right side, really deep,
then go back to the left, and stretch out as far as possible. And turn all the way to the left,
then turn all the way to the right, and all the way to the left again. Overstretch,
then bend forward completely. Rise back up, rotate your right side towards the back.
Overstretch again, and bend forward once more. Lift yourself back up, then slide sideways towards
the left, sway over to the right side, return again to the left, and finally gently rotate to
face the right side. And then move back again, shifting sideways to the right, smoothly turning
towards the left, and finally returning back to the center. Come back up, shake it out.
And that concludes this routine. Thank you for participating. Here you'll find more routines,
but keep doing this one at least for two weeks. We'll see each other again tomorrow.
I hope every morning, six days a week, I recommend you do it to achieve a pain-free
back every morning. Bye, see you tomorrow.
