These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you’ve pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/how-to-relieve-back-pain
The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.
Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.
Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.
Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.
Related Videos:
How to Crack Your Back:
Lower Back Pain Back Flexion Stretches:
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How to Relieve Back Pain:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Categories: General
Purchase a printable worksheet with the Back Pain stretches & exercises in this video here: https://www.askdoctorjo.com/purchase-8-back-exercises-stretches-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
superb
from few days im feeling this back pain and findally i found your YT. Im so thankful. im feeling so good now. much love.
I’m a heavier girl and these were easy!! My computer chair really hurt my lower right back but after these I stood straight up 😭 thank you so much
Welcome india 🙏🙏🙏🙏
I’m relieved!
I am 14 year old and having vibration in my left leg what I can do?
I am suffering from severe back pain, pls suggest me best exercises.
Thank you so much… I can now walk like a human again.
What can I do for back sprain ?
Thank you Dr.
Excellent
It's so relieving for me..
Best
How many times a day to do this exercise?
Is pillow required? (Silly question ik)😅
It helps! Thank you doc
God bless u… Feeling so relaxed after doing diz exercise for my backpain
Really helpful. Thanks!
Thank you
I feel more better and comfortable thank you so much
oh my haha i did this because im having a low back pain caused by wrong way of sleeping and honestly i heard and crack sound haha and eventually i got so relief hahahaha
Madam my back pain now releifed,thank you so much for such tips and stretches❣️❣️❣️❣️❣️
i am experiencung bacl pain when i woke up 😭..thanks for this
Would these help with back pains due to computer work and bad posture? Should I do these once or twice a day?
Thank you so much it helped me alot 💜
I am not stand up to 10 minutes..plz help
it actuallly helped a lot
Great Job Doc. I recently injured my back and can’t wait to try these exercises. AskDoctorJo.com I’ll spread the word. Thank you
Please tell me how many times l need to do it in a day?
Thanks a lot
Iam 16 i have back pain while iam going to Gym thank you doctor
Were we supposed to have our pelvis tilted through out the stretches ???
By the way that really did help relieve my recent lower back pain thanks so much Doctor Jo 😄
Thanks very much
Thank you!!
Omg thank you! I feel so much better!!
(☆^☆)
oh look where months of online classes brought me 😉
You just fixed my back in 10min…❤️
thank you mam. i tries it and it really works for me..!!!🤭🤭🤭
I noticed a HUGE difference after just one time and I am hoping to see a good relief over time. THANK YOU SO. SO MUCH.
highly useful stretches and exercises for normal people as well as people in pain. at CB Physiotherapy , Bangalore, India. many times we have suggested your videos to our patients . Keep up the good work .
How many times to repeat these all exercises in a day?
And thanks for the great help!
Great video. I prefer a true real time video where Dr Jo does all the recommended exercises and not just demonstrating one round and telling viewers to do five rounds.
Thank you so much
Hello doctor thanku for the awesome session.. i always prefer your videos.. now i had back injury in lumbar region.. and there is moderate pain in my back.. can i do these exercises please help me out