General back pain can be caused by many things. Often tight back muscles will increase pain, tightness, and stiffness in the back. These back exercises & stretches may help. Buy a printable worksheet with these back stretches at:
Pelvic tilts and bridges are not only great stretches for the back, but they are great exercises too.
Knee to chest and trunk rotation stretches can help loosen up the back to help relax it.
Finally, a quadratus lumborum (QL) stretch may help relieve pain in the low and mid back as well as the arms.
Related Videos:
Back Pain Relief Exercises & Stretches:
Lower Back Pain Back Flexion Stretches:
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Back Pain Relief Stretches & Exercises:
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.
Buy a printable worksheet with these Back Stretches & Exercises at: https://www.askdoctorjo.com/5-back-stretches-exercises-worksheet
Don’t forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*
Absolutely awesome!! I see how back pain can affect the foot and cause foot problems. As a foot doctor, physical therapists are ESSENTIAL to our patients. I give accolades to you all in my channel. Thanks for al you do!
Thanks! It’s definitely all connected.
Thank you for those! I have two compressed fractures in my back and I’ve also very recently had a meniscus tear repair. These help both!!
You’re welcome!
Great work as usual Dr. Jo. Thanks for the video.
Hello Dr.Jo . For a very long time I’m feeling neck pain when I wake up. I tried every sleeping position and I still have it. It’d be perfect if you can give me some advice. So much love 🙂
New subscriber here. I tried your stretches and exercises and it helps a lot to lessen my back pain. Thank you doc 😍
You’re welcome, and thanks for subscribing!
Some neck stretches before bed might help. I have several neck stretching videos. You can find them at: youtube.com/askdoctorjo
You’re welcome, and thanks.
Dear Doctor Jo, I loved your videos. So informative. But hear me out. I need a little help from you.
7 days ago, my head was digging in to the bench while doing lying triceps extension/skull crushers. The weight was heavy I could barely do 8 reps with proper form.
Since then, my neck has been frozen for the whole week. Limited movement and pain while looking down and bending right.
Last month the same thing happened and I was able to heal in 3 days and resume gym work. This time it’s almost a week but no signs of real progress.
This time, could this be more than a muscle spasm? Herniated disc? A pinched nerve?
And what can I do to get healed now?
Pease shed some light and give suggestions. Thank you again. 😊
Thank you so much again, having herniated discs , sciatic nerve pain, you’re wonderful video excersises have given me so much relief.Its been a slow journey, nearly three months of a very painful condition. I am 68 and was dreading the rest of my life like this. My mobility as increased immensely, and loving life again.Bless you from the UK
You’re welcome. I’m glad they have helped.
Hi Doctor, question do you take virtual appointments? I have had BPPV and would like to ask your opinion something. Thanks, Claudia
Great video as always. When I do the knee to chest though, it’s not my knee that hurts, it’s the top of the thigh I’m flexing. What do you think that is from and what can I do about it?
Thanks. It could be a few different things. It could be your hip flexor over working or it could be that your hip is getting pinched some.
Hi Dr. Joe. I was suffering from left side low back and hip pain for many MANY years. I gave up going to the doctors because none of them really helped me. Sadly to say I got used to living with the pain. Thanks to your videos, I am pain free for a month and that feels great. Thanks again.
You’re welcome.
Dear Dr. jo, I find your videos the most useful to rehabilitate, stretch or strengthening. I am not sure whether it’s appropriate to ask this these questions here on the comments section, but I injured my shoulders a few years ago while I was doing cable chest fly. I would really appreciate it if I could know which exercise is best for me to rehabilitate?!
One more thing, do you do online consultation?! Lots of thanks for your great channel.
Thanks, and you’re welcome. Do you have a specific diagnosis? I have some Chest stretching videos that might help. No, I don’t do online consultations. Good luck!
AskDoctorJo thank you lots for your swift reply. I haven’t done any specific diagnosis since another one went all way the way wrong from seeing several different doctors to even surgery. Well it’s just pain at the upper front coroner of my shoulders. I am well aware of your disclaimer alerts and knowing am reporting here isn’t enough too to diagnose it properly. Thanks again.
You’re welcome. Good luck.
do you no to do 180
Hi there, I’ve subscribed.
I was wondering if you have exercises or a video that covers what to do if you have sharp pains on the back of your knee? And also the thigh. But mostly back of knee.
I’m trying to do exercise to lose weight, but I’m struggling a lot with this pain. I’m icing so far. Pain goes down then.
Can you point me in the right direction or give any advice? (btw, I am female, 29, 200lbs approx., 5’5″ – idk if that helps. I’m fairly unfit trying to learn to be fit. I have a sedentary job and life.
When I try to give my pt QL stretch I always note that they are doing some substitutions by flexing back or extending it so I prefer to have them supporting there back against wall so that the whole back touching the wall 👍
That last exercise you did is what I am looking for, I get injured in the lower left side of my back when I do any movements that include stretching my muscles to the sides like typewriter pushups and I am more prone to it now after the injury I got, can you combine these exercises with something for waist mobility and rotation? Thank you so much
I got in a car accident where the back of my car got hit by a semi, so i’ve been fairly uncomfortable, but your videos have given me such good energy and relief.
Can we all just appreciate how amazing and helpful she is. I am 18 and sadly my whole body hurts so here am I everyday day
Thanks for sharing these. My friends and I have decided revisit our youth, and dive back into BMX. In our mid 40’s, old man backs and joints don’t bounce back the way they use to. LOL. These instructions are very helpful, and easy to use. Glad to SUB, and look forward to diving into your content. Take care.
You’re welcome, and thanks for the sub!! It’s hard to bounce back these days!
I have lower back issues and need these stretching exercises in my life! Thank you Dr Jo!
You’re welcome!
I love these exercises , especially the way that they are explained so thoroughly so as to avoid any injury. Thank you so much
Thanks, and you’re welcome.
Thank you so much for your videos. Many of the stretches and exercises take knee replacement and hip replacement people like me beyond the range we are supposed to go for the safety of the joints. Could you please do a core exercise routine suitable for replaced joints or remark in your videos how the exercises can be adapted to post joint replacement.
Thank you for the exercises they were a complete help for my son who has (lower) back pain for about a month and a half maybe two months so THANK you for your help I hope you make more videos soon!
You’re welcome!
woah you’re an absolute lifesaver😭 i feel so much better i’m gonna do these everyday