10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo

10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Remy,
and today I’m gonna show you the top ten low back stretches. so let’s get started. A lot of you asked me how many should I do. generally with stretches you want to hold them for 30 seconds and do three on each side.
number one, pelvic tilt. so you might hear me say pelvic tilt for a lot of
different things, but it really is a great stretch. this one is really going
to loosen up those back muscles and it’s one of my favorites to do. for a supine
pelvic tilt, lie down on the ground with your legs propped up, feet flat on the
ground. and imagine that you’re trying to squish your hand if it was underneath
you. so push down rotate the hips and come back up. number two, the cat dog stretch. again
with the cat and the dog, my favorite because it’s animals it’s really really
great stretch for your low back. you can feel it stretching forwards and
backwards with those two motions and it really loosens up that low back. for the
cat dog stretch, get on all fours. you’re gonna arch your back like a cat and tuck
your chin in and then drop your back down and pick your head up. number three, trunk rotation in supine
or lying on your back. so this one’s really good just to start getting some
rotational movements and your back and your back is supported on the floor so
it’s a nice stretch. for a trunk rotation stretch, bend both knees up and keep your feet flat on the ground. then just rotate your knees to one side trying to keep
the upper part of your body flat and hold that stretch. number four, trunk rotation with a leg
crossover. if just the regular rotation isn’t quite enough stretch for you, if
you bring your leg up and over it’s going to give you an even bigger stretch
and sometimes you’ll feel a little pop in your low back because it’s
readjusting your spine. for a lower back stretch lying down, place one leg
straight out and pull the other one up to about a 90 degree angle and then pull
it across your body. number five, hamstring stretch with a
strap. using a strap or a rope or a dog leash to stretch out your hamstrings is
a great way to get that stretch and just keep those muscles nice and relaxed. for
hamstring stretch in supine with a strap, you can use a belt or a dog leash. take
the belt and put it at the ball of your foot, straighten out your leg as much as
you can. you want that knee to be straight, so if it bends then bring it
back down a little bit. pull your toes towards you and bring it up till you
feel a stretch and hold it. number six, hip flexor stretch off of a
bed. this is a great way to stretch out your hip flexors. if you have knee
problems and you can’t do it really well in a lunge stretch, if you just take your
leg and drop it off the edge of the bed, without falling off, it really stretches
out those hip flexor muscles. for hip flexor stretch off the bed, lie down on
your back on a bed and get close to the edge, but try not to fall off the bed.
bring one leg down off the edge, letting it hang, lie back a little bit and then bring the other knee up towards your chest and
hold that stretch. number seven, a prone press up. so if
you’re on your stomach and you’re pressing up, you get a nice stretch in
your low back in and your abdominals. this is sometimes contraindicated for
certain back conditions, so make sure this is something this is general pain
or maybe a disc issue, and if you’re not quite sure what it is, you might want to
hold off on this one. for a prone press up, lie on your stomach and then put your
hands flat on the ground, and press your upper body up. try and keep your hips
down. so you’re not coming up with the hips, but the hips are down and you’re bending just at your back and then hold it. number eight, a knee a chest stretch. it
does a great job of stretching out that low back, but make sure if you have some
knee problems, don’t put too much pressure on your knees when you’re
stretching. for a single knee to chest, bend both knees up. then take your
hands and grab underneath your thigh and pull towards your chest holding that
stretch. number nine, double knee to chest stretch. so after you do just the single knee, if you bring them both up together, it’s a
really good overall stretch on your low back as well as your upper back too. for a
double knee to chest stretch, prop both knees up. then grab underneath both thighs and pull your knees towards your chest
holding that stretch. number ten, a prayer stretch or Child’s
Pose whichever one you want to call it. this is just a great whole body stretch.
you can get your arms, you can get your upper back, your lower back, your hips, and your knees, so it’s a good one to finish with. for the prayer stretch, start off
sitting on your feet and then you’re going to push your arms straight out in
front of you on the ground, holding the stretch. so there you have it, those were your top
ten low back stretches. if you’d like to help support my channel, make sure and
click on the link up there, and don’t forget to subscribe by clicking down
there. and remember, be safe, yeah have fun, and I hope you feel better soon.

27 Replies to “10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo”

  1. Will do these regularly.

    Do you know of any post breast cancer surgery stretches?

    Or any moves can help post anasethesia bloating.?

  2. Hello Dr.Jo
    I am following you two years. Your videos are Great support to get rid of frequent back pain which I been suffered long years after an accident. Thanks a lot n God bless

  3. Thank you for the video. Good information. Remy (sp) is beautiful. I think the press up will really help me with my goal of doing a back bend.
    Should I stop commenting on so many videos and just give you a thumbs up? Less work for you…

  4. Hi Dr. Jo. I was diagnosed as Bertolotti's syndrome. Which exercises can I do to relieve my right-side LBP, and which sport can I do to lose weight (eg. jogging or swimming)? Thank you so much:) Shuming

  5. How long after posterior hip surgery can these be done? I have lumbar scoliosis, and stenosis and my lower back always hurts so bad !

  6. For the Cat Dog stretch, in addition to arching the spine up and down, can I also move from left to right? In other words arching my spine sideways in both directions?

  7. so apparently I got a cyst on my spine so idk if I should try this 🤷🏼‍♂️
    but my lower back has slipped disk

  8. Sometimes I do a yoga half camel, instead of a prone press up. This feels better on my back than the prone press up. I know everybody is different, but Is the prone press up generally safer for most people ?

  9. My question is about the pelvic tilt. The pelvic tilt you demonstrate is front to back, (which feels great by the way 😃). Can the pelvic tilt be done side to side, in other words, left to right? Lying down, this works if my legs are straight and not bent. If standing or on a Swiss Ball, I can easily do both. What about doing them in a circular movement: front, right, back, left, front. ? This can also be reversed. I agree with the previous comment. You do have the best channel on YouTube.

  10. you are a god sent for me since i live in a country where there is virtually zero health care (unless you're stinkin rich).

  11. I thought I had a disk issue, but now I think it is a muscle. I went through each of these stretches and it felt SOOOO GOOOD!!!! Thank you Doctor Jo!

  12. Purchase a printable worksheet with the lower back stretches in this video here: https://www.askdoctorjo.com/purchase-lower-back-stretches-worksheet

  13. My doctor actually recommended your channel for my back pain due to endometriosis and lower back muscle pain and I couldn't be happier! I've been suffering for about 7 months with back pain that makes me toss and turn all night and moving frequently during the day and generally uncomfortable. These stretches have been so helpful in relieving my pain, super grateful so with that THANK YOU SO MUCH!!😊

  14. Hello doctor jo I’ve a sciatica nerve pain and I’ve been doing this for a week now and I’m already feeling amazing but I also have a lower back pain so for that which stretches should I go for and I am little overweight and I want to lose the weight. My question is. Is it okay if you do all the stretches at the same time or not??
    Thank you

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