STOP doing the WRONG stretches for your back pain! Ten of the best back stretches to fix the most common lower back problems. Led by a physical therapist and back pain specialist – follow along at home with this effective exercise routine!
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**STRETCH OUT STRAP:
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OTHER VIDEOS YOU’LL FIND USEFUL
✅ FOLLOW-ALONG STRETCHING ROUTINE FOR PEOPLE WHO AREN’T FLEXIBLE:
✅ 6 EXERCISES TO RELIEVE BACK PAIN IN 9 MINUTES:
✅ 8 STRETCHES YOU SHOULD DO EVERYDAY:
✅ 6 MIN LOWER BODY STRETCHING ROUTINE:
✅ DECOMPRESS YOUR LOWER BACK AT HOME:
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NOT ALL BACK PAIN IS THE SAME
There are so many great back stretching routines here on YouTube, but they all miss the mark on one key aspect – not all lower back pain is caused by the same thing and therefore it cannot all be treated the same way.
For example – if your pain is coming from a bulged disc I would recommend very different stretches than I would if you recently threw your back out. The truth is there are good exercises that will help your back feel better and there are bad exercises that might make your back feel worse depending on the cause of your pain.
In this video I’ll not only show you 10 of the best stretches for your lower back, but also indicate which stretches should be performed or avoided depending on what’s causing your pain.
Please keep in mind these recommendations are general and, as always, I encourage you to consult a local physical therapist for recommendations specific to your unique needs.
THE SECRET TO YOUR SUCCESS
The key to seeing success with these exercises in treating your low back pain is CONSISTENCY. The more often you perform these exercises the better you’ll feel. Come back to this video daily, follow right along with this routine, and make sure you get all of them in, and I know you’ll see good results.
GENERAL RULES FOR LOWER BACK STRETCHING
Take the stretch TO pain but not INTO pain. Keep it comfortable
Remember to breathe – usually about 3 big breaths per stretch
For the most part – we’ll hold each stretch for 20 seconds and repeat three times.
THE BEST STRETCHES FOR LOWER BACK PAIN
DOUBLE KNEE ROTATION STRETCH (1:56)
SINGLE KNEE ROTATION STRETCH (2:27)
SINGLE KNEE TO CHEST (3:16)
DOUBLE KNEE TO CHEST (3:56)
PIRIFORMIS STRETCH (4:31)
HAMSTRING STRETCH (5:20)
LUMBAR EXTENSION STRETCH (COBRA) (6:42)
CHILD’S POSE. (7:41)
CAT/COW (8:25)
TALL KNEELING HIP FLEXOR STRETCH (9:33)
Performing the right exercises the right way is key to alleviate your low back pain and help your condition improve. I hope you found these exercises helpful and that they, in some way, helped you to feel better.
If you found some relief from this video I hope you consider SUBSCRIBING to Tone and Tighten here on YouTube and please leave the video a THUMBS UP if you liked it!
Thanks everyone!
✅ RELIEVE LOWER BACK PAIN IN 60 SECONDS:
STOP performing the WRONG stretches for your specific lower back pain! Not all back pain is the same and therefore it can’t all be treated the same way! I hope this video helped you; if it did be sure to LIKE the video with a THUMBS UP and SUBSCRIBE to T&T here on YouTube. THANK YOU for watching!!! 🙌🏼🙌🏼
Thank you for this video. After going through this routine just once, it reduced my back pain (like taking 4 ibuprofen). Also provided mobility to go through the day. I will start doing this twice a day and go from there. Thank you for your work, it has made a difference in my life.
This absolutely makes my day, Digital Vizun! Thank you so much for your kind comment and for sharing your victory. I wish you continued success in your pursuit of better health… 🙏🏼
I happened to have a crank back today after a lot of heavy lifting at work. Came home, took a nap, then after I got up and walked around a bit I did these. It feels a heck of a lot better! Thanks!
This is a very informative video , the fact that you’ve stated it’s good for some back issues but not for others is great as like you stated not all back pain is the same
Oh I’m so glad, Mary! I’m thrilled they helped you out of some of your pain and thank you so much for sharing!
Thank you so much, Maureen! I hope it helps to shed a little more knowledge on this topic and hopefully helps more people experience more pain relief. Thanks for commenting!
2:00 double knee rotation stretch
2:30 single knee rotation stretch
3:17 single knee to chest stretch
3:57 double knee to chest stretch
4:32 piriformis stretch
5:21 hamstring stretch
6:45 lower back extension stretch
7:40 child’s pose stretch
8:23 cat/cow stretch
9:45 hip flexor stretch
Although I have done these stretches at various times I decided to follow the video for 2 weeks and I noticed a difference in my back. You definitely need to do the 3 sets of 20 seconds. By the last set the muscles do relax.
Great job! Thanks for sharing!
Hi, how long after doing these stretches will I start to feel some relief? The pain is agonising, hurts to walk or bend 🙃 thankyou!
Jared, Thanks so much for this video. I often end up having stiffness around my lower back, after I have done squats or deadlifts. I have tried a few of these stretches and have found them to be very helpful. Quick question – While doing the Piriformis stretch, should we pull the leg (that’s held by locking your fingers) towards the chest or hold it at 90 degrees angle as shown in the video?
Thank you for these stretches. I did them, and all I can say is WOW! I Felt a huge difference. I’ve been weight training and haven’t really been stretching like I really need to and you can tell it. These stretches, I will be performing from now on, b4 and after my workouts. Thank you again. 🍑
You are very welcome! I am so glad you found these effective and thanks for sharing!
@Tone and Tighten need ur help bro
Thank you so much! I work in animal rehabilitation and also work out myself so my whole back is constantly sore and I always feel constant pressure in the lumbar region. These stretches REALLY helped! This was a life saver! 🙌🏼
I am glad to hear that! Thanks for sharing!
I’ve been having quite a bit of lower back pain and leg pains for some years now, which I feel most after work since I’m standing and moving all day. I tried this before bed because that’s when I feel the pain most which makes it hard to sleep and I can say that it really helped me feel relief. Definitely coming back to this video again tomorrow!
I am happy to hear that, Ce Ce! Thanks for sharing!
Amazing stretches getting me through some aches and pains from powerlifting and fatigue from soccer. Lots of back pain radiating from my hip flexors. My hips are super tight all the time
I am glad you are finding these stretches helpful and thank you for commenting!
I had pain in my back all day and I’m finally feeling relief after these stretches! Thank you!
Wonderful news, Xana Starr! You are very welcome and thanks for sharing.
She is fine !
Thank you so much for this video. I’ve been having horrible low back pain and this helped me so much I felt the tension go away after one practice and can’t wait to make it a routine THANK YOU!
You are very welcome, Jennifer! I am so happy to hear that this worked so well for you!
@Tone and Tighten Hi Sir( Don’t know your name)., after doing these exercises only for 20 mins a day my consumption of muscle relaxants and pain killers has reduced by 70 to 80% in just a week’s time. Really grateful for providing these valuable exercises. Just takes some
effort to become your daily routine.
Whoa! I followed along with your first four stretches and I’m actually feeling much better! These stretches loosened the stiffness and relieved much of the pain in my lower back. Thank you for sharing.
Wonderful news! You are welcome and so glad you are feeling better.
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You the MVP🥇🏆
333th like ⚡
No i am not 15 …
These are wrong stretch budy
Thank you very much, I could feel tension in my lower back getting relief as I applied the stretches. Also, thanks for the reminders to keep stretches gentle and in the pain free range. So, thank you and your wife for providing this very useful video post.
You’re so welcome! I am glad these are helping!
Hi
I’ve been so focused on stretching out my upper body issues that I forgot about my lower back until I couldn’t walk straight this morning. I did these stretches and am on my way back to recovery. Now remembering that my doctor told me that stretching is as important as brushing your teeth.
Fantastic! For weeks now, I’ve been looking for a succinct, to-the-point, professional summary of key exercises for the lower back pain, and this is it! Very well done!
Oh, thank you so much! I am glad you found this helpful!
Thank you!!! This works great and two days in and enormous pain relief already
You are welcome! I am glad it is helping!
Thank you my back feels so better
I did these stretches and they helped a lot! After carrying my baby and picking her up it took a lot on my body, going to so these more often ❤️
Great to hear!
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