Low Back Pain Relief Exercises San Diego, CA

At-Home Mid-Back Pain Relief & Mobility Booster 

Struggling with mid-back, neck, shoulder, or low back tension? This thoracic rotation exercise can help relieve pressure while improving your spinal mobility and posture. Plus, it’s fantastic for sports performance in activities like golf, baseball, hockey, and surfing! 

 How to do it:  Sit in a 90/90 position with your closest leg to the wall and foot on the ground.  Interlock your fingers behind your head.  Rotate your upper body, aiming to get both elbows against the wall.  Hold for 5-10 seconds, focusing on slow, controlled movement.  Perform 2-3 reps per side, 2-3 times per day.

 Important:  You may not be able to get both elbows on the wall right away—and that’s okay! I’ve been working on this for a week myself and I’m getting closer but still not there. The goal is progress, not perfection—so don’t overdo it.  Stop if you feel any pain. This should feel like a gentle stretch, not discomfort.

 Add this to your daily routine for better mobility, improved posture, and enhanced sports performance!