How To Alleviate Back, Shoulder, or Spine Pain at Home!

Partial Sit-Ups – Recommended for those with back pain, these work the abdominal muscles and build core strength without placing stress on the lower back. Place your back and both feet on the floor while bending your knees like you’re about to do a regular sit-up. Instead, raise your head, neck, and shoulders off the floor and hold the position for 5 seconds. Repeat as many times as you can, and try to increase the amount of repetitions each day.

Knee to Chest – Begin in the same position as the partial sit-up, but instead draw one knee to your chest using both hands. Hold for a count of 10, then slowly bring it back down to the floor. Repeat 4-5 times, then do the same with the other leg, followed by both legs at the same time. This will stretch out your glutes and back muscles. 

Low Back Extensions – Lie flat on your stomach with your hands out to the side. Lift your head and upper body off the ground using the muscles in your lower back. Hold for 4-5 seconds, lower back down, and repeat 10-15 times.

Back Extension – This is best done with a stability ball. Lie with your stomach on the ball and your hands behind your head. Tighten your abs and use the lower back muscles and glutes to lift your shoulders and chest off the ball.

Superman – Lie face down and extend your arms above your head. Tighten your abs and lift your arms and legs off the ground, as if you were Superman flying. Hold for about 30 seconds and release. It is very important to breathe when holding this position. DO NOT hold your breath!

Cat-Camel – Kneel down on all fours with your hands directly underneath your shoulders and your knees directly under your hips. Keep your back straight. Use your abs to push your back toward the ceiling, arching it as a cat would. Your head should point toward the floor. Now, drop your back and extend your lower back while raising your head back up. Always keep your elbows straight; your spine should be the only movement. Repeat 12-15 times.

Spinal Rotation – While seated in a chair, reach across your stomach and grab the opposite side of the chair with your arm. Look over your should while rotating the lower half of your back. Hold for 15-30 seconds.

Single-Arm Lat Pulldown – Start with both hands over your head holding an elastic resistance band. Tighten your abs, slightly bend your knees, and place your feet shoulder width apart. Pull downward and to the side with one arm, adducting at the shoulder until the upper arm is adjacent to the torso. Pause, then slowly return to the starting position. Be sure to keep the arms slightly in front of your face to protect your back and shoulders.

Side Lumbar Bridge – Lie on one side with your legs straight. Support your upper body by keeping your elbow directly underneath your shoulder. Do not allow the top hip to rotate forward; instead, tighten the abs and use the torso to lift the hips. Hold for 10-15 seconds and maintain a neutral neck and spine position.

Single-Leg Reserve Curl – Lie on your back and flex one knee. Keep one foot flat on the floor and the other leg straight out and slightly off the ground. Extend your arms flat along the body while maintaining neutral alignment in the cervical spine. Lift the working knee and leg upward and diagonally over the belly button. Pause, then slowly lower the leg back down. Repeat with the other leg.

External Shoulder Rotation – Lie on your right side with your right arm folded under your head. The upper left arm should be parallel to your torso. Bend your elbow so your forearm is across your stomach and your hand on the floor. Rotate your shoulder and raise your forearm so that it’s perpendicular to the side of your body. Switch sides and repeat. You can also do this using a dumbbell. 

Internal Shoulder Rotation – Lie on your right side, but this time keep your right hand free, and your right arm next to your body bent at the elbow. Rotate your shoulder to move your forearm, starting with it flat on the floor then rotating so it lies flat across your stomach. Repeat 10-15 times and use a dumbbell if you wish.

Lateral Deltoid Raise – Start with your arms at your sides with the palms facing your thighs. Tighten your abs, bend your knees slightly, and place your feet shoulder width apart. Raise your arms to the side until they are shoulder height. Hold briefly, then slowly lower them.

Front Deltoid Raise – Same technique as the lateral deltoid raise, but raise your arms in front of you instead of to the side.

Hip Roll – Lie flat on your back with your arms extended out to the side. Bend your knees and lift your feet off the ground. Rotate your hips to the side so your legs are parallel to the floor. Rotate from side to side 5-10 times. This also strengthens your abs and core.

Stability Ball Pushups – Begin with the ball under your stomach and your hands on the floor in front of you. Slowly roll forward until your shins are balanced on the ball. Do pushups as you normally would.

Crunch with Stability Ball – Lie down with your back on the ball and your hands either behind your head or folded across your chest. Maintain a backwards pelvic tilt and raise your shoulder blades off the ball. Return to the starting position and repeat.

Double Leg Lifts – Using a stability ball, lie face down with your hands on the floor in front of it. Lift both legs until your body is horizontal, and hold that position for about 10 seconds. Lower your legs back down and repeat 5-10 times. 

Neck Flexion – Stand facing the wall with the stability ball at shoulder height. Use the neck muscles to push your forehead into the ball. Relax and repeat.

Neck Extension – Stand facing away from the wall and hold the stability ball behind your head. Push the back of your head into the ball.

Neck Lateral – Stand perpendicular to the wall and hold the stability ball above your shoulder at the side of your head. Push the side of your head into the ball.

Neck Stretches – Bring your ear to your shoulder and let your neck sit in that position for 5-7 seconds. You should feel a stretch in the opposite side of your neck. Bring your head back as if to look at the ceiling and feel the stretch in the front part of your neck. Rotate your head to the opposite shoulder and do the same. Hold for a few seconds and repeat. If you become dizzy during this exercise, or experience fainting or loss of balance, stop and contact your physician immediately. 

Neck Exercises for Strength – Place your hand on your forehead and force your forehead against your hand for resistance. You can also place your hands on the back of your neck and force your head back while providing resistance. Do this exercise in sets of 6, 8, or 10 several times per day. You’ll be amazed at the increased flexibility!