Back Pain Relief Exercises & Stretches - Ask Doctor Jo

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.

The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.

Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.

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Doctor Jo is a Doctor of Physical Therapy.

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How to Relieve Back Pain:

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 Ask Doctor Jo, 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. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[shamszamer]

For almost last 24 hours, I was in deep pain and was having difficulty in even getting up from bed. I couldn't sit on my bed without a back support. And now after doing this exercise for merely 5 minutes, I am almost 80% healed. THANK YOU SO MUCH. May Allah bless you and your whole family.

[petaleish]

oh look where months of online classes brought me ;)

[Rose-hhmk]

These are great! I'm in my 20s, but I've had chronic back pain since my teens. These stretches really help!

[ismaelesparza]

She a legend she still commenting after 3 years and thanks it helped

[Duduuu]

I did these exercises twice today and I’m already feeling A LOT better! God bless you, doc! ♥️

[allylucas]

THANK YOU SO MUCH FOR I could cry right now these have seriously helped my back pain so much i feel like a new person

[dessie]

I didn't really expect i would feel better after these stretches omg

[djbala]

When Drake said "I'm too young to be feeling this old" my lower back felt that

[sreelakshmis]

Online classes have definitely brought me here.
Thanks for the help. Feeling better

[notazula]

Ever since I was 12, I've had back problems but online school made it worse and I now feel like a 50 year old pregnant woman with octuplets

[catastrophe]

To everyone who’s doing it at 15, relax sweetheart it’s okay to have back pain. I had it too but after doing these exercises everyday I recovered!

[para_dies]

My lower back was hurting so much that I couldn't even sleep comfortably, and thanks to these excercises I feel way better now

[youcandoworse]

Going to try this. Although it hurts. Im 28 but feeling like 82yo recently. It hurts so much to get out of bed or change sides while sleeping or sit. My mood is zero because of it and im falling behind in university. Time to work out and everything will be okay in the end! :)

[averagejoe]

Thank you, this really helped. I'm currently 15 and have COVID 19, and days of just lying in bed brought me back pain from the lack of movement. But this is super effective!

[dansamedvargar]

Hey! I'm coming back here now and want to tell you that already after a week and 2-3 times every day doing these exercises, I'm better than before. I continue. The pain I had before was razor sharp and horrible. I am so grateful, Dr. Jo! 🙏🏼❤️✨

[gokuliphone]

My wife tried this out for her back pain ....She got instant reilef ... Very happy to see her out of pain ....Very thankful indeed !!

[moviesseries]

I did it today for the first time and beleive me i heard sound of my bones while performing the exercise. So much releif. Glad I found you Doctor❤️

[shoaib]

You are an angel from Heaven . You dont how much i have suffered from back-pain as working in Retail standing 10/12 hours everyday .
JO you come from heaven ❤️

[aaronblaze]

She is the only doctor I follow when ever I face any pain.Thank you for gracing me with your videos