Extension and rotation back stretches will help loosen your back and relieve pressure. Read Doctor Jo’s blog post about this video at
This video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs.
Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back.
Next try some gentle 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 30 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. If you need more of a stretch, then you can bring your top leg up and over to rotate your whole lower body to one side and then the other. This will be done for 30 seconds, 3 times on each side.
The last one can be performed standing up. Put your hands on your hips and lean back. Try not to bend your knees, just at your lower back. Again, this will be done for 30 seconds, 3 times.
These stretches should not hurt. If they hurt, you are either pushing too hard, or not exactly doing it right. If there is sharp pain with any exercises or stretches, stop immediately and talk with your doctor or therapist.
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Back Pain Relief with Extension & Rotation Stretches:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
Thanks for sharing your inspiring story. I have mild to moderate on & off back pain. I use to have severe back pain as well. However, my back issues became less intense due to be living a more active life. It helped that I lost about 30 pounds last year. I use to weigh 240 lbs. It is interesting how you learn on to core with your back issues even if they are not as extreme as the past. Good luck with your back pain. I hope you one day do not suffer any back pain at all. Take care of your back.
Thanks a lot for this video, I just did the stretches and my back already feels better
+Ardita Cubaj You’re welcome! I’m glad they’re helping.
Buy a printable worksheet with the Back Stretches in this video here: https://www.askdoctorjo.com/back-extension-worksheet
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This helped me out so much. I was barely able to walk before watching this. The pain in my lower back was so bad. Thank you!!
Thank you very much. It is an amazing stretching exercise for the lower left side of my back, so smooth and easy.
You’re welcome.
Thank you so much for this video! Ive been having a lot of lower back issues lately from simply never stretching after years of working out. Quick question, for the stretch at 3:03, is it okay if both shoulders aren’t one the ground? The opposing shoulder is slightly off. Thanks!
You’re welcome! You will get a better twist in your spine if you keep both shoulders down.
Being 13 with a garbage back. I needed this, honestly put a smile on my face
i need this bc of coronavirus
I’m training for the army and I pulled my back doing an exercise. Thank you, this is helping a lot
You’re welcome.
Thank you, thank you, thank you! You’re heaven sent ❤️ I was in such pain. Your exercises really helped me.
You’re welcome!
Who else watching this in pain 😂
20 but my back pain feels like I’m 80.
Hi I’m having lower back pain in my left leg start from back and goes Down to feet when I’m Stand up for 5 or 10 minutes the pain is very worst plz help me which Exercise is good for me
I had a severe lower back pain , followed Dr. Jo’s extension and rotation.. Just did 10 mins and felt an instant relief. Great stretches !!
Yes. I just recently had back pain. Like a pinching pain. I have been doing this the last few days and it went away. It’s a shame how we should be doing this everyday and we only work out when it’s our benefit or of it’s unbearable. Thanks for showing me some new exercises.
My back be hurting during quarantine because of lack of exercise
My backpain is caused by online classes 💀 Thanks for this video. Helped me a lot.
You’re welcome.
Super helpful for my lower back pain! Thank you!
You’re welcome!
imagine being 15 and watching this 😂
Hey, C. Carr I was wondering how often you’d do these stretches? I’m really interested in hearing other people’s success
@derek zhangр. Не тим.
Tried it and it works every time I do deadlifts and squats I do this! 💪🏽
Seriously back pain khtm honee ko hai, abhi to 3 day hoye hai muje exercise krtee
Thx a lot 🤗🤗
Muje back pain karn setting, walking, and work krne mee kafi problem hote thee. Aab kafi better feeling hai..
Meri Age only 22 year old hai ,isi reason se muje kafi tension hoti thii back pain ki 😶
Aab better hai thx a lot 🤗🤗
Same
Stretch at 2:45 mark actually made my lower back pop so satisfying with instant relief
Exactly
Wow. Thanks so much for making this video. I pulled a muscle on my lower back three days ago, and I’ve been in a constant state of pain, and pain killers were barely helping. I just did your stretches and I only feel a tightness of the muscle now. No pain anymore. I’m definitely going to keep up with these stretches every morning. Thank you so much!
You’re welcome!
@Xavvierr facts
especially with the activation of autoimmune issues via Covid
Samee
As an 18 year old with a 50 year old back, these stretches where absolutely amazing. Thank you
You’re welcome.
I’m 8
Great video dr.jo. I jus had inflammation ib mt doctor thigh and it has been painful for a week already and been searching on YouTube for and cane across your video which was really helpful compare to other video that didn’t help me. Thanks for doing and sharing this video.
I’m frickin 12
Same
Im 11 with a dumpster back, my posture literally looks like a shrimp
How’s ur backs now 😂
Stretching really is part of my morning routine.It is not only loosen up my joints but also it relaxes my muscles so it brings me a total relaxation technique..This can help anyone in their 40’s and beyond.
how is it how sir? i’m debating on quitting my job rn cause of how bad it hurts
Me
🚑🚑😂😂😂😂
Me 😩😩
Same 🙁
12🤣🤣
Lol me
Me who’s 13
@KanyeKonvict see a physician, or a councellor since it can occur due to stress
Could be me
Image being 10 and watching this well that is me
I’m 15 lmao