Do These 5 Exercises for Back Pain Relief - No Equipment Needed!

As an occupational therapist, Nathan from Skills and Wellness is sharing 5 proven exercises used by OTs, physical therapists, and chiropractors to relieve lower back pain—right from home. These movements are doctor-approved and backed by rehab science to reduce stiffness, release tension, and strengthen the core muscles that protect your spine.

If you’re dealing with chronic back pain from standing too long, sitting all day, or weak core support, this routine is for you. It’s safe, effective, and requires no equipment.

🔄 What You’ll Learn:
✔️ Hip flexor stretch to release front-hip tightness
✔️ Knee-to-chest stretch to unlock the lower back
✔️ Bird Dog for spine and core stability
✔️ Modified plank for low-impact strength training
✔️ Child’s Pose for full-back relaxation and recovery

🎯 Best For:
Chronic lower back pain

Sciatica or stiffness after sitting/standing

Desk workers, teachers, older adults

Safe, at-home occupational therapy routines

Pain relief without meds or equipment

📅 Just 10–15 minutes a day can improve your mobility, reduce pain, and support long-term spine health. These are the same therapeutic exercises used in clinics—now adapted for your home.

💬 Which move helped you most? Drop it in the comments!
👍 Like this video if it gave you relief, and subscribe to Skills and Wellness for more occupational therapy-led routines trusted by professionals.

📌 #OccupationalTherapy #BackPainRelief #DoctorApproved #PhysicalTherapy #ChiropracticExercises #LowerBackPain #CoreWorkout #AtHomePT #SkillsAndWellness

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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.