These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow. Buy a worksheet with these back stretches:
In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.
Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.
Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.
Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.
Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.
Related Videos:
10 Best Lower Back Exercises to Relieve Low Back Pain:
Back Pain Relief Exercises & Stretches:
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Back Pain Relief Stretches – 5 Minute Real Time Routine:
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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thanks so much for the relief, you have no idea how much i needed it !!
You’re welcome!
I really love the way you give detailing on how the stretch is executed. 👏👏👏
Thanks.
Being 12 with back pain while in bed and in the morning sucks, thank you so much!
My go-to every morning for my lower back. The relief after is amazing. Thank you!
You’re welcome!
Hi
It sure was instant relief!
I’m here at 19 after sleeping weird😂😂😂. Wow, I feel so much better, definitely recommend.
Here I am binge watching every stretching video coz everything just be hurting :< Thank you so much 🥺
You’re welcome.
I haven’t been able to bend over with out excruciating pain in my lower back for almost a month now. I started doing these stretches with you this morning and it really helped! I can’t wait to see where I’m at in another month!
💚
the fact that this comment is fresh and new lol
thank you! this is one of the only stretch routines I found that actually relieves my chronic pain!
You’re welcome!
Online school really be making my back like a 70 year olds back
This was amazing !! My first time searching for back exercises, I saw the thumbnail and I was like : yup I can trust her, and It workeddd I feel so much better 💜😃🦋 might have to subscribe right abt now😌👌
Thanks! Glad it helped.
@Stephanie Ababio lol ikr
Great set of stretches. Pain isn’t gone but it definitely helped. Thanks!
You’re welcome!
I could not relate more. 19, hungover, in pain
Living with really severe chronic pain at such a young age can be really hard. Tou don’t know just how helpful this is! Thank you 🙂
You’re welcome.
It really helped! Thank you so much. I definitely am going to do it everyday
You’re welcome.
Thank you Dr. Jo, I was in agonizing pain with my back and neck and just doing your exercises three times has really helped and loosened up my back for the first time in three weeks. Tomorrow when I finally have my doctor’s appointment I already going to be so much better. God bless you.
You’re welcome, and thanks.
Thank you. I sit a lot through the day so this helped relieve some tension. Also really liked how you calculated the distance as two fists. As a visual thinker, that helped me fix my position so easily.
You’re welcome.
I’ve been doing this every morning for 3 days and each time my back feels better. The pain is going away!
It’s called Workouts+
@AskDoctorJo thank you
You’re welcome.
@AskDoctorJo quick question, I just pulled a tendon muscle what should i do??
Just came across this looking for easy stretches to do in the morning and loved the hole routine. Easy to follow and the moves are perfect for a beginner! Thank you for making this!
You’re welcome!
I can see just how much I really need to do these stretches. My back is so sore and I really think these are going to help.
same
@Sydosn that’s nothin I came out tha woom and my first words were “oww me fookin back”
Why I’m here
Yeah, I’m only two years older than you, but my back pain started at your age. My back hurts all the time, and it sucks so this helps
i’m 19 with back pain. i’m a tradesman
so relatabel lol but i feel much better
@Alli Burghy Has
Girl do be copy pasting “you’re welcome” and replying to so much more
Same bestue im 12 when my back pain start i think the cause of my back pain is my bad posture and being overweight like im 70plus kg when i was 12 and now im 13 im over 80 kg so im doing hiit exercises 3 times a week and some yoga
Thank you 🙏
So true
This was pretty helpful. I’ve been getting sedentary desk job back pain and this was great