The Key to Relieving Hip, Neck, Back, and Shoulder Pain

Do you suffer from any type of hip pain, lower back pain, upper neck, back or shoulder pain?

The key to reducing pain and improving functional mobility is to restore balance to your musculature front to back and side to side.

One of the ways we can do that is to work through some very simple motions that make you contract the muscle.

I’ll walk you through each step in the video below.

How to do the activity

To do this, stand against a wall.

Have your feet and posterior touching the wall.

Tip your pelvis back towards the wall, so that your back is flat. You should not be able to put your hand behind your back.

Contract your abdominals to force your back to be flat against the wall.

Now, raise your arms above your head. Reach a point where you’re almost there. Shrug your shoulders and reach towards the ceiling and then come back so that you can touch your knuckles to the wall.

This activity really requires you to do work in your core and in your upper neck, back and shoulders.

This motion of bringing your hands above your head works the lumbrical muscles of the spine. These are the muscles that hold each individual vertebrae in place. But we’re doing it in a balanced way, making the muscles in the back work. And we’re making the muscles in the front work to restore functional capability and to reduce discomfort.

Do this activity to your tolerance.

This is a very simple motion to work up your body in a balanced way so that you don’t have to do 10 different exercises.

This activity is not going to make you super strong. And it’s not going to be easy in the beginning. I get it.

The idea is that you will do it on a consistent and persistent basis. The more you do it, the easier it will become, the easier it becomes.

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Filed Under: Back Pain
Written By:  Updated:
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Steven Hefferon, CMT, PTA

Steve Hefferon is the co-founder of the Healthy Back Institute. He is a nationally recognized sports massage therapist and post-rehab specialist. Steve has helped numerous world-class athletes return to the field or track and continue to excel after an injury. He also developed the innovative Lose the Back Pain System, which has helped thousands find lasting back pain relief.

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5 thoughts on “The Key to Relieving Hip, Neck, Back, and Shoulder Pain”

  1. Debbie Sowers says:

    Hi can you guys show this exercise with a sort video.

    1. Admin says:

      Hi Debbie,
      Thank you for your question. If you click the link in the article you will be able to see the Video.

      Thank you
      Admin(The Healthy Back Institute)

    2. Veronica says:

      I fractured (compression [25%]) lumbar 1. I put my feet against the wall and tried pulling my core in but i landed up on my tiptoes. Is this a good start ?

      1. Steve says:

        Veronica, keep trying but slow and within your tolerance, all changes take time.

  2. Prasanthi P says:

    Hi Sir

    I have been suffering from back pain (mostly low and mid back, sometimes upper back) for almost 2 and half year now.
    I have tried Various treatments (allopathy, Ayurveda, homeopathy) and back exercises too. but nothing is helping e cure my pain.
    I just came across your video and tried doing it. Found it difficult but didn’t give up. Was able to do. Thanks for the video. will do it regularly and come back to give my update.
    Can I do this anytime in a day whenever I have pain?

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