Back Pain Relief Exercises & Stretches – Ask Doctor Jo

Back Pain Relief Exercises & Stretches – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today I’m going to show you some stretches and exercises to relieve back pain. Let’s get started. So these stretches and exercises are just for general back pain. If you’ve got some soreness in your back or it’s aching a little bit, maybe you pulled a muscle, but not a specific diagnosis. This is just the the common aches and pains that you might have. So let’s start off on your back. Prop up your knees and you’re going to start off with a pelvic tilt. So a pelvic tilt is just kind of how it sounds, you’re taking your pelvis and tilting it back or rotating it back. So you’re flattening out your back. Imagine that your hands are in that curve, or you can actually put them there, and then you’re pushing down into your hands trying to push them into the floor. So it’s just that rotation or that tilt of your pelvis. So when you tilt back, you’re going to hold it about three to five seconds and then relax. To start off with, doing about 10 of those or just holding it keeping those muscles those core muscles nice and tight and relaxing. After you do those, then you’re going to go into a bridge, just to really get that back loosened up, get those tight muscles out of there. So with the bridge, you’re just going to lift your hips up until about a straight line and then slowly come back down one segment at a time. So you’re not just popping back down, you’re going nice and controlled. So slow controlled movement, again just start off with about 10 of these and then you can work your way up to more. But this is really just get everything loosened up, getting that tightness and soreness out of there, just helping the healing process to relieve the pain. Now you’re going to do a knee to chest stretch. So just take one knee, I like going underneath because if you happen to have any problems going on top that’s a lot of pressure on there, so just grab underneath and pull your knee up towards your chest as far as you comfortably can and hold that for about 30 seconds. So you’re pulling it, you’re not actually actively moving it up, so just hold that stretch 30 seconds then come back down. Alternate the other side, hold that for 30 seconds as well, and then you’re going to do three on each side total. After you do those, then you’re going to do a double knee to chest. So now you’re just taking both and pulling up at the same time. Again some people like to go up on top kind of grab around like this, if you have any problems you might not want to do that, and you might just want to grab underneath, so whichever way is more comfortable, but again holding that for 30 seconds and doing three of those, nice and relaxed, feel that stretch. A lot of times you should feel that stretch kind of underneath that low back area right there. After you do three of those, now you’re going to a trunk rotation. Again just to kind of loosen that spine a little bit and help everything relax and get that soreness out of there. So just both legs together trying to keep the top part of your body on the ground, and just rotate over as far as you comfortably can, hold that for about three to five seconds, and then rotate back the other way. So again to comfort not to pain, and then do five on each side just kind of rotating back and forth. After you get those done, then you’re going to turn over and kind of get back on your feet here, or however far back you comfortably can, and then you’re going to put your arms out in front of you going into a prayer stretch as far as you comfortably can, and then bring your head down and just trying to stretch everything as far forward as you can, and again holding that stretch for about 30 seconds, feeling a nice stretch in that back, coming up, and then stretching all the way back down. And then the last stretch exercise you’re going to do is kind of a yoga vinyasa move. So you’re going to come into the plank position here. You’re going to go down and then come up into your upward dog, hold that stretch for about three to five seconds, and then push back up pushing your heels down coming into the downward dog, and then holding that for about three to five seconds. You can go through that same motion about three to five times. So there you have it, those are stretches and exercises to help relieve just general back pain. No specific diagnosis. Just if you have a tweaking in your back, or you picked up your dog trying to put it in the bathtub to wash them, and you got some soreness back there, hopefully that’ll help relieve everything. If you have any questions, leave them in the comments section. If you’d like to check out some other videos go to And remember, be safe, have fun, and I hope you feel better soon. fulfilled

100 Replies to “Back Pain Relief Exercises & Stretches – Ask Doctor Jo”

  1. Hii doctor, I am suffering from lumber pain plus upper back pain, now their is some swelling also in lumber region . Can I do these exercise for both .
    My age is 28 yrs and Male. Please suggest mam.

  2. Hello i have back pain and i want to start the question is how many times a day and for how long thanks

  3. This is grate not too long that discourages you but easy enough to keep doing it and it will help you easy your back pain. Join us it will do you good. Ori (72 years old). Thanks

  4. This works!!! This routine is very effective and significantly improved my lower back discomfort. I love that she started with simple moves to slowly increase range of motion. This is exactly what I needed!! Thanks Dr. Jo

  5. hlo mam its very interesting and pain relefe mam am 30years old woman my vains and bones are very weak pls tell me any exercice

  6. Doctor, 2 days ago i took some weight and I got a serious back pain but the next it was better but today when I woke up and walked then I feel a pinching type of pain at Athe top right side of my back.I tried this feels good but after some time that pain is just hurting me again what to do.plz help

  7. Thanks, I really felt my back cracking when I rolled my hips 😲. The last positions were a "no" for me, I'm overweight and out of shape.

  8. Hey Jo, are these exercises suitable for herniated lumbar disc? Knee to the chest, scorpion (twisting) and child's pose? Thanks in advance

  9. Dr Jo, I've got some muscle spasms from lifting my mom's heavy boxes. I'm sedentary the rest of the year. Will these work for me?

  10. I have three forms of arthritis and fibromyalgia so I'm used to everyday back pain but yesterday I over cleaned cause myself to wake up in a lot of pain but I followed just what you did in this video not the ten reps because I don't want to over do it and I must say I already feel some relief. In about an hour I plan to stretch again. Thank you for the video!

  11. I hv serve back pain in my middle back and ribs …i guess its a muscluar pain..i hv blue patches also in my back..just tried this excercise..lets see wat will happen

  12. I have been struggling with back pain when I sleep for about 8 years now. Went to physical therapy few times for it. Dr couldn't think of a good stretch for where my pain was. Pain is under my shoulder blade causing it to really hurt when I breathed in. He told me to grab a doorway w one hand, turn into my arm (so its across my chest) and lean away from the doorway. But with my shoulders being double jointed, it didnt take long for that stretch to hurt. Pulled up this video for lower back pain stretches and the prayer stretch stretches them muscles right where I need it too for the sleep pain. Which wasnt what I was looking for but glad I found one that works. Stretches worked for the lower back pain too. So thanks!

  13. I sprained my back while moving some bags in my yard (bags of wet grass might I had). I googled stretches for back pain and your video came up. I did the stretches& I feel better! Thank you Dr!! I hope you get your dream job with the NBA😂.

  14. Purchase a printable worksheet with the Back Pain stretches & exercises in this video here:

  15. Been in severe pain for the past 24 hours.. just did the first 2 stretches.. still have a little pain.. but, relieved 90% .. crazy how fast that worked .. thank you so much!

  16. Hey Doc, during soccer practice they made us lift up tractor tire and I’ve been having pain in lower part of my back. Do you think this exercise will help?

  17. Iam from india i get Instant pain relief before 10 minutes i had too much pain without painkiller tablet i get Instant pain relief pls make one video for permanent pain relief

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