These back stretches are for general lower back pain. If you have a specific injury or diagnosis, some of these might not be appropriate, so check with your doctor or physical therapist first. More back pain stretches:
The first three lower back stretches are the pelvic tilt, the cat/dog stretch, and trunk rotation stretch. These are a great way to start with to loosen up the low back and core muscles.
The fourth low back stretch is a trunk rotation with crossing the leg over the body. This will give you more of a stretch in your low back, and it might also adjust your back.
The next back pain stretches for the lower back are hamstring and hip flexor stretches. When either of these are tight, they can pull the pelvis one way or the other, and this can cause low back pain. Stretching them should relieve the tightness.
The prone press, single knee to chest, and double knee to chest are also great stretches. Make sure you know what is going on with your back though since for certain diagnoses, you might not want to do these.
The last low back stretch is the prayer stretch or child’s pose. It does a great job of stretching your whole body from your shoulders, upper back, lower back, hips, knees, and even your feet.
Related Videos:
Herniated Disc Exercises & Stretches:
Lower Back Pain Back Flexion Stretches:
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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, its officers, employees, and contractors 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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These back stretches have become a must for me every morning ever since I started following your channel two years ago. 😊 Thanks. Remy should be proud of me. I can do a downward dog! 🐕
She is very proud!! 😃
Thank you, I was in incredible pain two days ago, this has helped significantly. You are amazing and I appreciate all the help you are doing!!!!!
You’re welcome, and thanks!
Number 5 is amazing. Instant relief.
i never comment on videos, but i’ve been in so much lower back pain, and this did WONDERS. thank you so much!!
You’re welcome!
After packing up all my stuff for a move, I was really struggling with back pain. Thank you so much for this helpful list of stretches! you’ve taught me that tending to my lower back pain isn’t all about my back, but areas around my back that help support it. Thanks again for the great video, I’ll be coming back to it until I’ve learned this sequence by heart 🙂
You’re welcome!
Hi Jo, is it normal to have a sore back after doing lots of workouts? My lower back keeps crunching when I do things like burpees etc and it happens when my legs shoot out behind me. Never had a problem before and trained as a dancer. Thank you x
7 months of chronic lower back pain at 18 is finally subsiding you literally saved me that you doctor jo
Holy cow Dr. Jo! I’ve been in a great deal of pain for 8 days and these exercises just did me a world of good. Thanks for sharing!
You’re welcome!
How many times a week should we stretch the back as I’ve had bad back for a couple of months now and hoping this will help get rid of it and then I’ll stick to the stretches to minimize any future Strains
Who’s here because they had a big brain moment and forgot to use your legs to lift
E
I did these and I feel like a new man. My back has never been stretched like that. That was lovely.
Hi dr.jo, thanks for your video, most of the excercises you have in this video are what my physiotherapist taught me way back 7months ago when I was pregnant, but even now I still have that pain not as painful as before but it’s really painful, I think I need to continue theses excercise hoping it will help…
the instant relief i felt after doing these stretches ☺️✨
Did it completely subside? I’m really depressed because I’ve been in pain for three years now
I come back to these and all her other videos often! It’s amazing to see years later you are still responding to comments. Thank you a lot for all you do for everyone😇🖤
You’re welcome 😎
Thank you for this! Implementing this as part of my daily routine!
You’re welcome!
Thanks Dr Jo! My shin splints is completely healed thanks to your advice. I struggle a bit with lower back pain due to boxing. I will be doing these stretches at the gym! Thank you!
You’re welcome!
Should seek professional help if it’s been going for that long
What an instant fix. I was in so much pain until I did these. Thank you 🙏
You’re welcome.
I had this pain for 3 days now.. I did 7 of the stretches and the pain is gone!! Thank you so much!
You’re welcome!
@Yiling Laozu I hope you’re healing.🥺❤️
@Cas Cas aww thank you so much sweetie, i haven’t healed completely but things are so much better now 🥺💕
Ko
@groovigirl 33 what? Haha
Brilliant! Couldn’t walk properly for days and immediately got up off the floor with no pain!
Super! Brought me back to life…Just after a week of exercises I practically forgot that I had difficulties standing up for nearly a month.
Hey but I just hit a pr so it was worth it
For me it’s deciding not to use my feet to land while jumping
Ur exercises are really helping dear…but the sad part is i cant download the you tube video
I’m on here bc hurt my back doing squats at the gym. Hurt my lower back!
Practicing side fulls on a air track brought me here💀
@Yiling Laozu commit to the stretches it will be worth it. Also try do regular excercise even if its not much, think of it like lubricating gears once u begin and become consistent they will all begin to work!
Mhm deadlift and snatch squat plus military presses lol 💀