Exercises for back pain

Dr. Matt Wiest on Instagram: "👋🏼Details Hips like a slinky - your low back will thank you So if you’ve been following her for a while, you know my stance on “Magic fix” exercises, so take this more as inspiration rather than a one size fits all situation. Sometimes all you need to do is change up the load and intensity of how you are moving. ▶️BANDED STEP OVER •Anchor a light band to challenge the femur, just above the knee joint. •Make sure it’s enough tension to challenge the outside of your standing leg (at the hip) but not enough tension to force your knee to collapse in. •Stay strong into the ball of your big toe of the standing leg, through the arch of your foot all the way up to your pelvis •With control, slowly lift your other leg up and over the band (keeping 90-100% of the weight on your standing leg foot) •Gently tap & return to starting position & repeat! Hope this helps! If you have any questions drop them here👇🏻👇🏻👇🏻 If you want a ⭐️free⭐️ copy on my Low Back Resilience PDF, comment ▶️”DRIPS”◀️ & I’ll send you the link. #hipstrengthening #lowbackpainexercises #backpainexercises"

James Moore on Instagram: "FIX your SCIATICA NOW with this stretch! This actually helps release pressure on the piriformis muscle which then releases pressure on the sciatic nerve! FOLLOW TO RELAX YOUR BODY! #sciatica #sciaticarelief #physiotherapy"

Dr. Matt Wiest on Instagram: "Digging on it with a lacrosse ball is “knot” always the answer. Extension and rotation can sometimes create just the right movement recipe to let some of that tension go **not medical advice, if you are in pain consult with a clinician and get assessed. #upperback #triggerpoint #upperbackpain"

Caleb Kim | Movement & Mobility | Busy Professionals on Instagram: "Just kidding 😎 These are my favourites and I would never not do them. Here’s the breakdown: ✅ Frequency: 3-5x/week ✅ Intensity: Gentle stretch, no pain ✅ Time: - Stretches (UFT, lev scap, lat): 30-45 seconds x 2-3 rounds - Movements (chin tucks, cat-cow, scapular retractions): 10 reps ✅SAVE FOR LATER ✨If you like contents like this, make sure to follow @physio.caleb"

Jason Pak & Lauren Pak on Instagram: "Total body mobility (with modifications!) 🙌 Do each of these drills for 60 seconds/30 seconds per side and your lower body will thank you! You can perform this circuit as a warm up before a workout, or as a stand alone 5-minute mobility routine to loosen up your entire body! Shoes are @vivobarefoot motus flex - use code PAK20 for 20% off your order! #mobility #lowerbody #hipmobility #mobilitytraining"

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Your body is a unit. You don’t just move your hip when you walk. You also need to fire up your glute, lower back, core, knee and ankle altogether. However, when it comes to mobility training, oftentimes people just train their bodies in “isolation” So of course, the results are only temporary. I am currently offering a free 7 day trial to improve your hip mobility and fix lower back for good. Comment “Align” below to get started! #hippain #hippainrelief #hipmobility #mobility #lowbackpain #lowbackpainrelief"

Coach Milad and Ryan ▪️Fitness and Nutrition Coach on Instagram: "📲 Comment “longevity” to access this exact routine and dozens more in our 12 week ultimate hip mobility program via our strength and mobility app! ⬇️Sets and Reps Below ⬇️ Preform at least 4x a week for any noticeable change in flexibility/mobility. All movements 1-3x sets 🔵world’d greatest stretch: 16 rotations per leg 🔵hip hurdles: 20 per side 🔵couch stretch w/ hs floss: 15 per side 🔵adductor rock backs: 20 per side #hipmobility #fullbodymobiltiy #mobilityroutine #mobilitytraining #flexibilityroutine #flexibilityroutine #backmobility #hippain #backpain #rehab #prehab #kneerehab"

Dr. PK Modi | Pain & Movement Specialist on Instagram: "2️⃣ Days to 2025: Almost there! This reel had so many of you tagging your friends because we’ve all been there. 😅 Building a healthier life doesn’t have to be complicated, and I love that this reel reminded so many of you that a little effort goes a long way. THANK YOU for being here, for showing up, and for making this community such an incredible place. 🫶 Drop your favorite emoji below if you’re ready to crush 2025 with better posture and fewer aches! 🎯FOLLOW to get a leg up on your pain! 📧SHARE with a friend! 💾SAVE for later! #chiropractor #physiotherapy #wellnesstips #explorepage #painrelief #backpainrelief #painrelief #viralreels"

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Piriformis can wreak havoc on your lower back. The piriformis is a small but powerful muscle that stabilizes your hip and helps with movement. When it’s tight or overactive, it can compress the sciatic nerve or create imbalances in your pelvis, leading to unnecessary stress on your lower back. But tight piriformis are only part of the puzzle. The root cause for your lower back problem often lies in poor posture, imbalanced muscle activation, and other improper movement patterns that overload the spine. I am currently offering a free 7 day trial to help you release your tight piriformis and fix lower back for good. Comment “Align” below to get started! #piriformissyndrome #lowbackpainrelief #lowbackpain #lowbackexercises #hippainrelief"

Art / Online Fitness Coach on Instagram: "STIFF HIPS / LOWER BACK PAIN ⁉️ . . . 🔸Strengthening and stretching the hip flexors can increase flexibility, allowing for better range of motion in various movements and reducing the risk of injury. . 🔸Try doing 2-3 sets of 10 reps on each side . 💯Follow @trainwithart . 📲Share | Save . ✅Focus on strengthening your hips rather than just stretching if you're struggling with pain. . 📲Tag or share with teammates or your workout partner to step up your game. . #hips #hipflexors #hipflexorstrength #lowerback #lowervackpain #backpain #oainrelief #recovery #healingjourney #lowerbody #sport #athlete #fitness #flexibility #mobility #movement #hipflexor #leg #core #persoanltrainer #painrelief #mobility #flexibility #igreel #lower #igreel #lowerbackpain"

Elliot Kim on Instagram: "How to undo slouching & relieve stiffness: 1️⃣ Couch Stretch: -stretch your rigid hip flexors -lean forward for a greater stretch 2️⃣ Band 180s & 360s: -mobilize your shoulders and scapulas -learn to move them together in harmony 3️⃣ Single Leg Hip Rotations: -butter up your hips, one socket at a time -lead the rotation with your knee -bend knee to <90 degrees 4️⃣ Low Back Twists & Hurdles: -relieve tension in your lower back -laterally move your lower back to increase blood flow 5️⃣ Squat + Knee Taps: -deep hip mobility and deep squat comfort -stabilize your knees and ankles 🫂 Send this to your friends and family~"

Back pain tips fast on Instagram: "The reverse hyperextension is a game changer! Position yourself on a bench or chair, engage your lats, and squaze the core and glutes. Extend your legs and push them wide in the controlled slow tempo. Pause 1 second on top. Follow @backpaintipsfast 👈 Follow @backpaintipsfast 👈 Follow @backpaintipsfast 👈 . . . . Great post by @dion.douvits #kneepainaid #jointhealth #mobilitytraining #exercisetips #movementismedicine #functionalmovement #glutes #fitnesstips #lowbackpainrelief #legsworkout #exercisetips #homeworkout"

Elliot Kim on Instagram: "How to relieve stiffness from your body: [No Equipment Version] 1️⃣ Duck Walk -mobilizes hips, knees, ankles -stay low to the ground 2️⃣ Hip Switch & Liftoff -lubricates your hip sockets and engages glutes -drive your hips forward and reach back 3️⃣ Crossed Leg Twist -lower back relief through rotation -controlled side-to-side twisting 4️⃣ Arm Swings -swing your arm forward in a circle -do it faster to increase shoulder relief 5️⃣ Seated Pigeon Extension -cross one leg over the other -lunge forward and touch knee to ground 🫂 Send this to your friends and family~"

Dr. Bonnie Wilder | Virtual Physical Therapist & Run Coach

Alvin Guo (Yingzhe)｜ Low Back Specialist on Instagram: "Most people have a “relatively” higher right pelvis because gravity and natural human asymmetry that pull us off balance. Over time, this subtle shift can lead to chronic pain, tightness, and inefficient movement. By addressing this common imbalance—through awareness, mobility drills, and proper alignment—we can reduce discomfort, improve stability, and reclaim our body’s natural symmetry. If you want to use “customized exercises”to fix your pelvic imbalance and fix your low back problems forever. Comment key words “Align” to get started. I am now doing a free 7-day trial. #backpainrelief #pelvicimbalance #posturecorrection #hipalignmentstretch #corestabilityroutine #morningmobilitydrills #lowerbackpainfix"

Sophie Rinkenbach | The Mobility Framework on Instagram: "Lower Back This is your monthly reminder to not be one of those people who complain about twerking but then come to me crying about their lower back pain. 🫱🏻‍🫲🏽 What you see here (when done correctly) is 50% a core workout. Why? Because we can’t fix your lower back issues without addressing your weak core too. While exercises 2 and 3 are more relaxing stretches, I want you to focus on keeping your core engaged for the rest. Or don’t—but then you’re effectively wasting your time. It’s like choosing between the red and blue pill, except I’ve already told you the truth and can’t reverse it. Or maybe I can? PS: Look whose hair is finally long enough to tie it up without everything falling out 🥰 Time to cut it off again 👹"

Anthony Green | Mobility on Instagram: "UPPER BACK PAIN Feeling stiff and tight in your upper or mid-back area? This routine is for you! These 4 exercises can help release tension in your upper back, which may lead to reduced upper back pain. This routine focuses on improving thoracic spine mobility and decompressing your spine. Try each movement for one minute and let me know how your back feels!"

Diaeko Seyedzadeh on Instagram: "SCIATICA PAIN? BACK PAIN? Do this very effective exercise. It will help you: Relieve your sciatica pain Get rid of back pain and Improve posture. Be sure to try this exercise, do it 15-20 times on each side 3 set throughout the day and enjoy the relief. #sciatica #lowbackpain #backpain #sciaticarelief #nycyoga"