This is a rehabprogram for mild to moderate upper and mid back pain.
Upper back pain can be caused by issues connected with the ribs, joints between vertebrae or many muscles in the upper back (including neck and shoulder muscles).
This program will help you strengthen your core, mid and upper back muscles. We’ll use a foam roller to mobilize your back and do multiple rotations for your thoracic spine. There is also some chest opening and multiple side stretches.
What do your glutes have to do with back injuries? They actually play a massive role in knee and hip stabilization and when they’re not activated properly, other muscles have to do their work. If your glutes are slacking and your QL (quadratus lumborum) or TFL (tensor fascae latae) take over their work, that can result in lower back pain.
Activate your glutes – give your knees, hips and back some slack!