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At-Home Exercises to Alleviate Lower Back Pain

Get Relief from Lower Back Pain

Dr. Michael Ho demonstrates a warm up, workout routine, and cool-down for alleviating irritating lower back pain. You can try these stretches and workouts at home. Feel free to modify the workouts to make sure they're performed at your comfort level. Stretch out your back, strengthen your core, and of course, feel pain-free!

Warming Up

1. Back Rotations

10 on each side

Turn from side to side while looking behind you to encourage the rotation of your entire spine. This movement lubricates the joints and loosens up the muscles, making it a perfect warm-up.

2. Hip Rotations

10 in each direction

Rotate the hips like you're using a hula-hoop. The hip rotations helps with the body's joints. You can loosen up the lumbar area and circulate oxygen and blood to the muscles.

3. Toe Touch

10 on each side

Reach down and alternate between touching one toe, then the other, while looking up at your opposite arm.

The Exercises

1. Palm to Ground Stretch

10 reps

Bend forward and press your palms into the ground at different places on the floor. This movement is dependent on your flexibility. Don't push yourself too hard if you feel pain. Stretch to your comfort level.

2. Deep Squat

Hold for 30 seconds

Sit in a squatting position. Simply hold this position for 30 seconds.

3. Back Extension Stretch

Hold for 30 seconds

Start on your stomach. Using your arms, lift up, extend your lower back, and push forward. Rock your pelvis to stretch the hip flexors. This exercise is beneficial for individuals who suffer from a herniated disc.

4. Rocking Curl Ups

10 reps

Lay on your back with your knees bent and use a rocking momentum to pull yourself into a upward position, then rock back onto the mat. Breathe in as you go down and breathe out as you come up. This strengthens your core and your lower back to give you stability and control.

5. Leg Pumps

10 reps

Stay on your back with your knees bent. Start pumping the lower back off the floor. Keep the shoulders on the mat.

Cool Down

1. Knee Cross Body Stretch

Hold for 10 seconds

Lay on your back and pull one knee to the opposite shoulder to rotate your spine and stretch your lower back. Relax and feel the stretch for 10 seconds on either side. You can repeat this movement several times.

Get Extra Support for your Lower Back

Still need extra back pain relief? DR-HO'S Back Relief Decompression Belt was developed to provide clinical grade traction and decompression therapy to the lower back. Without surgery or drugs, you can use the back belt and feel lower back pain relief wherever you are.

Shop the Back Relief Decompression Belt Basic Package Here >>

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Developed by back pain specialist Dr. Michael Ho, the 2-in-1 belt is unlike any other support or back pain belt because it provides both traction and decompression therapy. Back Decompression is a proven technique endorsed by medical professionals and used in both upper and lower back pain treatment.

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DR-HO'S 2-in-1 Decompression Back Belt works to:

• Decompress lower back joints & spinal discs
• Lift & keep upper body weight off lower back
• Stabilize lower back & improve posture
• Strengthen back and core
• Stretch & relieve tight lower back muscles
• Relieve lower back pain & stiffness

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