Three stretches for upper, middle, and lower back pain: scapular squeezes with a 10-second hold, hip-hinge rows with dumbbells, and lumbar tilts. The key is constant core engagement by pulling your belly button toward your spine while breathing, which can eliminate back pain over time.
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Welcome, welcome, welcome back to my channel. Thank you so much for coming here. I know that a lot of you have been having back pain. If you're struggling with back pain for years together and you don't know how to get rid of it, this video is for you. And I want you to stay with me right till the end because I want to give you a mega tip right at the end which is going to help you to relieve your back pain instantly. Because you could— you're going to understand the reasons for back pain. The main reason for back pain is poor posture, the way you sit all throughout the day. The other problem is because of your body weight, there's a lot of pressure on your spine. Why? Because the spine is a weight-bearing joint. So if you have excess amount of body fat on you, it puts a lot of pressure on your spine, and that's why pregnant women have back pain, and that's why women and men who are overweight also have back pain, because there's a lot of pressure on your spine. You don't even realize it, but you're tilting backwards. One is you're tilting backwards, don't realize it because of weight. The third biggest problem is all these muscles which are attached to the rib cage and the spine are muscles which have become loose over the years of not training them and not exercising them, and that's why it causes back pain. Trust me, guys, going to a physiotherapist is only going to put like— is putting like a band-aid on your back. You need to be using your back and strengthening your back and stretching your back every single day. If you did not do that, it's like leaving a keela out in the forest. It'll become rusty and catch junk, and that's not what I want you to do. I want you to understand that you have to use these correct muscles. You have to use them, you have to strengthen them, because your body has been designed that way. So stop being lazy, get up, don't just watch this video. I want you to do these specific exercises with me so that you realize that whether you are standing on the bed or on the mat, you can do these back strengthening exercises easily from the comfort of your own home. Now think about your back. Your back is starting from here, so that's your upper back. So we need to strengthen the upper back muscles. So how do we strengthen the upper back muscles? You need to squeeze into the shoulder blade, hold it there for 10 counts, and then you release it. But if you just keep doing this, it's like, you know, some Bollywood jhatka music that we— jhatka moves that we talk about. And this is not like a Bollywood jhatka session. This is a session where you need to understand that you have to treat your body really carefully. So the first exercise for your upper back is when you place your palms up here And squeeze into your shoulder blades and come back. And back. Again, squeeze, hold, and come back. Squeeze, hold, and come back. 5, and come back. You know, another thing that I also noticed that when a lot of people exercise, they don't smile. Okay, and if you're one of them, I suggest that you change it. But when we work out in the Deenaz Fitness community, I make sure that everyone's videos are on, and the rule is you all have to smile. See, if you're doing this exercise with me, just make sure that you're smiling. This beautiful exercise is just strengthening your back. Now, did you notice what happened? By strengthening your upper back and holding in that position, you're also opening up your chest muscles. So do you realize that all this is actually linked? And so the body is linked in a kinetic chain, and that's how you strengthen your entire body. The next exercise is for your mid-back, and the third exercise that I'm going to show you is for the lower back. So the exercise for your mid-back is You keep your feet shoulder width apart, you drop down in this hip hinge position. What's it called? It's called the hip hinge position, and you have to hold dumbbells or whatever you want to do and squeeze, working on the lats here, and release. Squeeze, hold, and release. But you know what happens when most people go down in this hip hinge position, if you have belly fat, you tend to hang your belly. So when you are in this position, pull your belly in and hold it there. Squeeze. And that's beautiful. Squeeze. Just try it out, guys. Don't get scared. Nothing will happen, okay? It's your fears that are coming in the way, and that is— it's your fears that are coming in the way, and that is what is causing your back pain. Is the fact is that through the pain, if you can push through and relax everything completely, your body and your mind will never be the same. And that's why I always say that, guys, just don't focus on your body. 2 more times, hold it there. One more, and release. And that's why I say don't focus only on the body. Start preparing your mind. If you prepare your mind and tell yourself that come what may, I'll do this, then only will you be able to get the desired results. But most people, I have noticed from my years of experience, that, "Dilaz, just show me the exercise, just tell me what to do," and people do that. That doesn't work that way. I hope you are understanding, okay. The third exercise is for your lower back. If you are not confident, put one palm here and put one palm here, and you are going to tilt backwards and front. So you are not going to do— you are not on a seesaw. But you're going to go back and center. You can also put both your palms here, squeeze back. Now when you do that, you might want— you might be working from the upper back. That's why I said if you palpate in the right area, you'll work the right muscles. 1, 2, 3. 4. If your back's hurting, please stop. 5. And release. 6, 7, 8, 9, and 10. Go down immediately, release all the pressure from your back, and hold it there. This stretch is extremely important as soon as you work and strengthen your back muscles. And come up. So did you realize that without me taking you down on the floor, I made you do 3 top exercises which are going to help you to relieve yourself from your back pain? And because you stayed with me right till the end, this particular— this important tip is for you. If you have back pain, all you need to do is hold your belly button into your spine all the time and keep breathing all the time. That way you activated your core muscles, and when you activated your core muscles, slowly, slowly, slowly, over a period of 1 year, all this is going to go away. Now, this was only— these were only 3 of my top exercises which I showed you. I have many exercises, and if you are looking for done-for-you programs for your knee pain, back pain, shoulder pain, thyroid, diabetes, if you're looking for all these done-for-you programs I invite you to come and join me in my masterclass where I'm going to tell you exactly a step-by-step plan in how to get started on your health and fitness journey. The link for my masterclass is in the description below. And if you're from the community, kesa lagaa apko? Is it familiar for all of you? Press the like button and share this video because in our country thousands and thousands of people are suffering from back pain. Let's make India healthy and fit.
