Back Pain Relief Exercises in 5 Min
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- Опубліковано 14 чер 2024
- This video will go over stretches for lower back muscle tightness. It is a 5 minute routine to stretch out stiff low back muscles and provide fast relief. Do this exercise routine at least three times a day for at home low back pain relief.
Exercises will include cat cow, back extension, knee to chest, lying trunk rotation, hamstring stretch, gluteal stretch, and child’s pose.
► TIMESTAMPS:
0:00 - Introduction
0:32 - Cat cow (30s)
1:10 - Back extension (30s)
1:47 - Knee to chest (30s each side)
3:02 - Lying trunk rotation (30s each side)
4:18 - Hamstring stretch (30s each side)
5:26 - Gluteal stretch (30s each side)
6:45 - Child's pose (30s)
5:20 - Conclusion
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a UA-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
Just did this while having lower back discomfort. Can feel the improvement immediately
Just did these exercises and I’m feeling considerable relief. I plan on doing them every day and will try to do them three times a day.
Thanks so much, Dr. Peng. All your exercises had helped me tremendously:
Really helped. Did it before I went to work. I'm able to move w/ less pain. Will add this to a daily morning routine. Ty
Yes my back is so much better I’ll be doing this everyday thank you
Thank you so much, I just found this video and did the exercises, straight away I felt relief. I will do them 3 times a day. Fantastic stretches 🙏💞
Great video, thanks for sharing Dr.
This helped a lot thank you
Thank you so much sir
Amazing.. i just try this exercise this morning cuz i cant walk properly, even a simple step i cant walk but i try this exercise just now and its effective.. i can walk and run now properly.. feb.25 2024.. Thanks Doc. Jeff🙏
Thank you so much sir🙏
Thanks Dr❤
Could you pls make a full body 15 mins stretch video
Thanks doc!
My pleasure!
Thanks think excecise may be helpful
After several cortisone injections I am now having tpi injections and can’t wait. After 6 months of sciatica / back pain things have calmed down to realize it’s more my muscles. This has gone on for close to 8 years with lesser issues going back to 1990. I was also a letter carrier for 26 years which I feel is my issues.
Thanks for sharing this video. ❤️
You are very welcome!
ډاګټر زه همدرد دورمیږ په ناروغی اته وم خوستاویدیو ګانې می تعقیب کړی ډیرصحت می اوس ښه یم زه غواړم چی ستاادرس پیداکړم
Thank you
You're welcome
2:47 I love how he says "sloOoowly"😂😂✨
I've been practising these stretches at times. They're pretty good👍
Thanks you sir
Thanks for commenting!
I just came from the shoulder pain relief video, time to do my back now
I just did your 5 min lower back and oh my lord I couldn’t even do one of them until I let out a breathe. It doesn’t hurt has it use to 🙏🏽
Thank you sir shoulder pain relief thank you so much 🙏🙏
You're welcome! Thanks for commenting.
Very nice tc God bless you
Thank you so much!
Best I’ve come across, thank you
Recently noticed ur video searching for more videos from ur channel as I've low back legs and shoulder pain
Yes! Glad you found them helpful
I got my lower back injured while lifting at gym i was having severe pain.. I tried these stretches and got relief.At least i was able to move thanks for sharing.
Ayuz!👍
Can I do this when I have pain in my back?
❤❤❤❤ . I need this so very much to me because of my shoulder pain go away 😭😭😭😭 it hurts me right now I need some help with my shoulder be going to stop hurting me so much 😭 .
Loved the video! My husband and i do these videos daily. Was wondering if you have any exercises for the coccyx?
Thanks for commenting! Coccyx pain is rather nonspecific and really depends on the cause. Best to discuss with your healthcare provider
My disk back didn't like all moves but trying makes it better if I keep doing this maybe help alot just can't do all it like I wanted but I feel it needs improvement. I'm feeling pops in spine naturally
I am a fan❤
Thanks!!
I get lots of neck pains and pls can you help with some exercises
Can we do this in case of slip disc?
I am having pain in my lower back, just above my hips due to long study sessions while sitting on a chair. Will these exercises help me?
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You only do each exercise one time?
These are Surya namaskaram in our Yoga In India.
Cơ thể một người đàn ông dẻo hơn tôi😮
Keep stretching and you'll get more flexibile!