General back pain can be helped with stretches, exercises, and other treatments. These back exercises & stretches are easy to do, and should help provide back pain relief. Purchase an Auvon Dual Channel TENS Unit like the one in the video here: (affiliate link)
To help relieve back pain, pelvic tilts, bridges, and supine trunk rotation will help loosen up the muscles while strengthening them as well.
Another great way to help relieve back pain is using a TENS unit. The folks at Auvon sent their Dual Channel TENS unit to use. The best part of using a TENS is you can do your stretches and exercises while it’s on.
For more strengthening, you can add onto the bridges by doing a bridge with a ball squeeze to help activate the adductor muscles, and then doing a bridge with a resistive band to help activate the abductor muscles.
Finally, stretching the quadratus lumborum (QL) in tall kneeling is a great way to relieve back pain.
Related Videos:
Back Pain Relief Exercises & Stretches:
Upper Back Pain Exercises & 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.
PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Auvon, Inc. for sponsoring this video and providing Doctor Jo with a free Dual Channel TENS unit to use.
These are helpful.
I have spasms in the middle area of my back, will these exercises help that area?
I have been doing all (not using TENS) except for the last one! They are great! Clamshell using the band is another good one. Dr. Jo, could you recommend some exercises for internal rotation, hips and legs? I am an amature ballet dancer and we are turning out all the time. So my PT suggested that I include some internal rotation exercises. But she and I haven’t figured out what I can do more easily during the day withiut lying down. Thanks for sharing.
Hi, doctor I have question. I’ve watched some videos where they say that the “touch your toes” stretch is good for mid and Low back pain relief, but some of them say that it’s not good, specially if you do it stand cause you can put too much pressure on the vertebral discs…. So Whats your opinion about that stretch. You’ll have to excuse my English is a little rusty. Thanks!
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breathtaking 🙌😗
Thanks.
They might help some, but I do have some videos for mid back pain. This one might be a good place to start: https://www.youtube.com/watch?v=6WynJSdu2KI
Thanks! In a seated position, you can put a band around your ankles with our knees close together, and then rotate your foot out to the side keeping the knees together (almost like a reverse clamshell in sitting).
As long as you are not bending (or curling) your back, and only bending at your hips, like I demonstrate in my videos, you are not putting too much pressure on the discs.
Gracias!
Thanks.
I followed Doctor Jo before she was famous. She has so many helpful videos, not to mention she is also the funniest and the cutest!
Thanks 🙂
Hi doc may you help me please ❤
Is there difference between chondormalacia ( patella femoral ) and knee pain treatments and medicine ?
And does both lead to cartilage erosion in knee ?
Sorry, I don’t understand what you are asking.
Hi Jo! I’m 12 years old, and I think I may have hurt my Tibia at the beach, I am a very active dancer, and it only hurts when I’m on my knees, I can’t fully put my knee to toes on the ground because of the pain, do you have any stretches? Or should I go to to physical therapy? Thank you!
Thank you for these amazing videos. I have a question. Do you think medicaments with glucosamine are helpful? Did you or your patients use these medicaments?
If you can, you should go to physical therapy. Unfortunately, that could be a few different things, so I don’t know what would be best since I can’t evaluate you.
Some research does show that glucosamine and condroitin help, but results vary from person to person.
AskDoctorJo
Thank you very much!
You’re welcome!
@AskDoctorJo Thank you.
You’re welcome.
For full body back and joint pain, would you recommend getting a walking stick/cane? I feel like I am always walking hunched over, or limping some days. If so what side should I use the cane on if there is no “weak leg”? Thanks again!
Yes, a cane might help, especially if you are limping. If you don’t feel like you have a weak leg, I often recommend using it in your non-dominant hand, so you have your dominant hand free to use. However, I would maybe try each side and just see which one feels better. I do have “how to use a cane” videos if you want to check those out. Good luck!
@AskDoctorJo Thank you so much for your quick response. I have checked out the cane videos as well. One followup question for lower back pain, is it likely that utilizing a cane would be helpful? I ask because I know you mentioned the limping, and limping is not an every day thing. But the back pain is quite severe daily.
Yes, it should help with the pain too. It’s at least worth trying. Most pharmacies, like CVS, Walgreens, etc. have canes in their stores. You could try one in the store (walk around with it for a few minutes), and see if it takes some pressure off the back, which should help with the pain.
Hello mam, i need your advice. My name is Adil, 33 years old. I have a lower back pain. I did the MRI & result is “lumbar lordosis is straightened with normal vertebral alignment”. Now pls advice which exercise we need to follow.
That’s not a specific diagnosis, so I don’t know since I can’t evaluate you. The best option is to go see a physical therapist in person for treatment. In the meantime the above video might help.
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Hai doc, does having knee problems can lead to lower back pain? My knee was injured (ACL) and then i start feel my lower back hurt and bit stiff
It’s possible.
What if you have back and waist pain at the same time
Hi! I just want you to know your videos really helped me a lot in my journey to recovery. I’m a a recovering stroke patient. Can you please do a video for stroke patient. I still have peripheral nueropathy. Can you please do a video on excercises for getting up from sitting down on low chairs or from the floor.
Thanks. I have videos for all of those. You can find them on my channel: youtube.com/askdoctorjo
Also what are natural remedies to stop back and neck pain?
Wonderful thank you you’ve helped me so much especially with the pain in my knee👏☺️
You’re welcome.