TEN Best Stretches For Lower Back Pain And Stiffness

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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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!

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[thidapenn]

I had 2 weeks left on a 5 week visit oversees when my back starting giving me stiffness and pain. The first time I tried these stretches it gave me relief immediately. I will continue doing everyday and night. I just turned 51 and was unable to kneel due to left leg pain from a fall. I was able to bend it for the first time in over a year!! Truly appreciate you and your wife for making this video ❤

[strawberry]

I’m about to cry. I have been in mysterious pain for 3 months straight and could barely get on the floor to do these. I just finished them and literally feel normal again. I’m so emotional right now. I’ve never had chronic back pain and I think sitting at a desk 8 hours a day is causing it. Regardless, I’ve tried countless videos and this is the first one that actually helped my pain immediately. Thank you, you just don’t know how much this means to me. I’ll be doing this every morning from now on.

[valeriaromero]

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

[AuroraFoxValleyInn]

I want thank you so much for posting this video! I have been through physical therapy, cortisone shots and was still in severe lower back pain. Instead of going back for additional therapy I decided to search YouTube and do self therapy. After two weeks of doing your therapy, my pain is almost gone. I have been suffering for years and thank you for helping me feel so much better so quickly. You are a blessing for me!

[irine_elle]

I might be an unusual comment but I'd post it anyway. I'm 18 and I just walked 20k steps in a day, the most I did in my life, and I woke up with back pain. I didn't belief in the word "sedentary" but rn i sure do. Thank you for these! They helped so much. I'm gonna go use a heating pad too cause i have work tomorrow.

[angelicagorena]

I have had chronic tightness and pain in my left hip ever since I was pregnant with my youngest FOUR years ago. I woke up today in excruciating pain and did one session of this video, and my pain had been reduced by at least 80%. And I have better mobility in my lower back than I have felt in YEARS! I'm going to start doing this every day. You may have saved my sleep too! The pain consistently used to wake me up every few hours.

[nathansnyder]

Just went through the set, immediately felt relief from pain. Putting this in the routine. Thank you!

[Hipnosis]

I am 58 and a cyclist. I consider myself fit, but have been suffering from lower back pain for months. At times it is excruciating. I started with these stretches today and felt better, and am also doing the core strengthening. I plan on the stretches daily and the core work 3 to 5 times a week. Thnaks for the videos.

[lasonialamay]

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. 🍑

[missadams]

This helped my aching back !! Thank you!!

[kaylis]

I have back pain for a few months due to the house work performed...I've practised this and sure it have relieve my back pain...Thank you so much!

[namastayhere]

Woke in the middle of the night from back pain. I had to get a heating pad and Tylenol. I just did these not even for 20 seconds each and my back feels so much better. I wish I found this video sooner. I can't wait to show my husband.

[erinharrison]

I truly never comment on videos but I am in tears with the relief I felt. We are trying to figure out what is going on with my lower back (probably nerve related) but I have a 5 month old that I’ve been struggling to keep up with because of my back pain. I did these stretches and I am amazed. I feel normal again. Definitely doing these daily. Thank you so much for posting this video.

[missylovestroy]

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

[slickxcix]

I’ve had lower back pain for 2 years now and it always seem to go bad when I over work myself. After doing your stretches it’s helped me so much! Thank you so much for the knowledge! I will be doing this everyday

[Peezay]

Thank you man it actually helped me out tonight, I threw my back out this weekend and this video really helped me, I’m gonna be using these stretches before and after activities and work. Thank you 🙏🏽 ❤

[Fabulousvibesonly]

This is my entire basic, stretch routine and it has done wonders for me over the past 37 years. I have been in car accidents, had 3 c-sections, a twice broken coxis bone and other injuries over the years and I used these stretches along with other floor stretches to rehab my body. Thanks for the great video.

[josephstewart]

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!

[sarahJ]

I love this video. I set my own timer, and pause his instructions, so I can do each long in real time. If you do it enough, you will get the routine by rote and it is always so helpful!!

[debs]

I love the way you explain everything... The muscles, the do's and dont's.... I am 5 months postpartum suffering from upper back, lower back, pelvic and ankle pain plus Your exercises are really helping thanks