Back pain is a common issue experienced by many in Kanata, and it doesn’t spare those who lead active lives and frequent the gym. Dr. Josh presents a straightforward mobility routine in this video that can help alleviate stiffness and discomfort in the back.

Please note - this is not a video intended to be used as medical advice. If you are experiencing pain, I’d always recommend getting checked by a health care professional to ensure it’s nothing needing intervention.

Whether you've had a poor night's sleep that’s left you achy, are experiencing mild back tension from stress, or simply want to get your back moving, this routine could be the perfect solution. The routine doesn't require any equipment and is an excellent starting point for those looking to ease their back discomfort and regain mobility.

Movement helps with stiffness.

1. Rocking Motion (Hands and Knees):

• Get on your hands and knees, aligning your hands directly under your shoulders and your knees under your hips.

• Start rocking back and forth gently, allowing the motion to ease stiffness in your back.

• Gradually increase the rocking motion, tilting your head and working further into the movement.

• Duration: 30 to 60 seconds.

2. Cat Cow Stretch:

• Continue in the hands-and-knees position.

• Arch your back like a cat, rounding your spine while dropping your head.

• Then, arch your back in the opposite direction, creating a cow-like shape.

• Perform the cat-cow stretch in both directions.

• Duration: Perform the motion for as long as needed, usually 5-10 repetitions will get things moving.

3. Kneeling Cat Cow Stretch:

• Transition to a kneeling position, sitting back on your heels.

• Gradually arch your back through the cat-cow motions.

• Keep your hands planted on the floor and your elbows almost straight for the best effect.

• Duration: Vary the duration as per your comfort level, usually 5-10 repetitions is sufficient.

4. Rotational Stretches:

• Place one hand on the back of your head and rotate your upper body to the side.

• You can also perform this stretch while seated.

• Repeat the rotation on the other side.

• Duration: Vary the duration based on your needs.

5. Child's Pose Stretch:

• After completing the rotational stretches, sit into a child's pose.

• Reach your arms forward while breathing deeply.

• Hold the stretch and relax your back muscles.

• Duration: Take your time to enjoy the stretch and focus on breathing.

Help is available in Kanata for stiff and sore low backs.

Incorporating these exercises into your daily routine can help alleviate discomfort and improve back mobility. Remember to modify the routine as needed and consult a healthcare professional if you have any concerns or pre-existing conditions. With consistent practice, you can feel more flexible, mobile, and ready to take on your fitness goals without being held back by back pain. Enjoy your gym workouts and keep your back in top shape!

If back pain is stopping you from enjoying your favourite activities, Dr. Josh is available to help in-person or online. House calls are available in Kanata, Carp, Stittsville, Dunrobin and Carleton Place. You can also find Dr. Josh at Ottawa Chiropractic and Sports Injury Clinic in Westboro or online anywhere in Ontario.

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