Back Pain Relief Stretches & Exercises – Ask Doctor Jo

Back Pain Relief Stretches & Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo. Today we’re
gonna talk about the Top 3 back stretches for all you people out there who are having
some back problems, and for my sister who’s a writer. She’s hunched over the computer
all day long and she has a lot back problems. So, Jocelyn, this one’s for you and all you
other folks out there who’ve been having some back problems. Let’s go! Ok so the first exercise
we’re gonna get on to all fours. And this is gonna be the cat stretch. And, don’t look
at my fanny, let me pull my shirt down a little bit. You’re gonna curl your back, arch your
back up just like a cat when they’re stretching. And you’re gonna bring it up as high as you
can nice big stretch, some people call this the camel stretch. And if you can, try to
hold it for 30 seconds, but if not you can go in 5 to 10 second intervals. If you can
hold it for 30 seconds, then do it 3 times, if you can only hold it 5-10 seconds, try
doing it 5 times. Stretching, up and coming back down. Arching that back, good. Now the
next one we’re gonna do is the prayer stretch. So you’re gonna bring your bottom back onto
my fun socks, and your gonna touch your heels to your bottom and just relax your whole body
down. If that’s not quite enough stretch for you, when you start, you can bring your arms
further out and really pull them back, and that should give you a nice stretch. Same
thing here, holding it for 30 seconds, 3 times each. The last stretch is gonna be the prone
push up. So you’re gonna be flat down. You can start off up on your elbows, and if this
is easy, then you can push all the way up. Now you wanna try to keep your hips on the
ground, so you’re not coming all the way up, which is the cobra position, you actually
want to keep your hips down on the ground. So if this is too much, you can stay on your
elbows. And that’s gonna be 3 times for 30 seconds. Those were your top 3 back stretches
that should take you less that 5 minutes to do, so all you writers, cubicle folks, or
just anybody out there having some back pain, those are the top 3 back stretches for you.
If you’d like to ask me a question, you can leave it in the comments section, or if you
want to check out some other videos, you can go to And remember, be safe,
have fun, and I hope you feel better soon!

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

  1. I have two shin splints videos…one for stretching and one for strengthening. Check them out if you get a chance. Good luck!!

  2. Yes! Is it inner thigh, quads, or hip flexors? If you want to check out my website, I have them separated into categories. I have an inner thigh stretching video, hip flexor stretching video, and a knee stretching video (which will show you quad stretching). I hope that helps!! Good luck!!

  3. Dr. Jo mentioned her sister is a writer that is hunched over her computer. That tells me she more that likely has a laptop. Make a custom height stand for your laptop and get it to eye level if a store laptop stand is too high or too short. Message me and I can send you a pic of one I made easily with pvc pipe and an external usb keyboard that sits below it. Your back will thank you. It will help you stop resting your elbow on your desk and your chin in your hand as well.

  4. I have videos for all of those. If you get a chance, go check out my website. They are grouped together by body region and pretty easy to find on the website!! Good luck!!

  5. I guess I have to keep on doing the pec stretches instead of these back stretches as I dont need any further protaction of the scapula. It is already pulled out and in protaction and yet I cant figure out why my PT recommended to me to stretch out my back, you are already in pain, they are already lengthened why stretch them?
    Last week I started practising the door stretches and they really felt awesome, I always come back to your basic videos if I get caught up in fancy things haha.

  6. Be careful out there as the "Polar Vortex" invades the US! And if shoveling lots and lots of snow is in your future, make sure you don't hurt your back!

  7. Thanks Doctor Jo!
    I have a stiff back in the morning if I sleep on my back. I have tried keeping a pillow under my knees and that has helped but still there is some stiffness.
    Would be really really thankful if you could advise on other things that I can try out!

  8. If I'm having lower back pain won't the last stretch in this video make it worst.
    What I mean is the first two stretches seem to stretch the muscle by arching my back this last one looks like I'm scrunching the lower back muscle rather than stretching it. It just looks that way to a lay person, I'm no therapist. Kindly explain.

  9. When im either low on the floor or kneeling down and i get up on my feet on the way as i get up i get a slight shock in my right side in the middle of my back. It might of  been triggered when i did a false move or i may have a bit of rheumatism. Ive had this pain for almost  2 months now. What shall i do?

  10. can same exercises be used for spondylothesisas spondylosis. What's the difference can u do these if you have groin pain

  11. Thanks very much, Doctor Jo. I appreciate that the stretches you demonstrated have a good range of difficulty, from very simple to advanced.

  12. HI Doctor Jo i have Back problem from last four months and i have done MRI for Spine Pain for L4 and L5 slip Disc problem and may Buttock and right Leg paining for long period please suggest me which exercise i do. Thanks.

  13. Hi Dr. Jo. I went to my doctor today and she said I threw my back out. She said it was lower back strain. She suggested applying heat and doing gentle stretches. Are there any stretches you could recommend I do? Thank you so much. Rae

  14. Hello,I'm only 14 but I have really bad back pains.its been going on for around 6-7 months but the doctors say I don't have any problems . Is there anything you suggest?

  15. Hi! Love your videos. Helping me so much. Can you do these on a bed? I broke my knee cap in half and being on my knee is impossible without causing extreme pain. 😳

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