20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

Starting off with a seated hip flexion, seated trunk rotation, and different arm movements will help loosen up the muscles.


Then beginning with exercises, pelvic tilts and bridges do a great job of strengthening the hips and back as well as stretch the areas out.


Next, go into stretches after the muscles have been moving with a supine trunk rotation, knee to chest, and a hamstring stretch in long sitting. These will help loosen tight muscles around the back and hips.


Now, go to all fours, or quadruped for a cat/cow or cat/dog and a prayer stretch or child’s pose.


Finally in a seated position, a thoracic side bend and deep breathing with a jumping jack motion will help the mid to upper back as well.

Related Neck Videos:

Dr. Jo's Back Pain Relief Playlist:

Back Pain Relief Exercises & Stretches:

Back Pain Relief Stretches – 5 Minute Real Time Routine:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors 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.

[AskDoctorJo]

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[fairisfairyessiree]

Thank you so much for this! I love doing it with you in real time. The reminders, both verbally and visually, as we work are really helpful. It really is amazing how my back and hips have relaxed more.💕

[DoctorER]

Back at it with more awesome tips. Can't wait to try these. Thanks, doc! 😁👍

[vipingupta]

wholesome video for both prevention and treatment of back pain.

[mayazerroug]

Thank you so much doctor, you just saved my day 😭
I sneezed and got suck unberable pain in my mid back
I wasn't able to breath without being in pain
I litterally cried from pain
I'm feeling so much better now, i can move easily 😍
Thank you much ❤️

[sylviacastle]

Thank you so much for doing these real time stretches. They help so much!

[alliewaterlily]

Thank you so much for your videos. I’m using different videos to help with my anxiety when I feel tension in my body. And you make me feel so welcomed and like I’m able to do this.

[Missjunebugfreak]

Been having back pain for the past few weeks, these exercises have been helpful. Thank you so much.

[annetteanderson]

Great exercises! I was doing cat/cow and the knee to chest. The other ones are a great addition. My job requires a lot of upper body strength which I don't have, so of course it puts a strain on my back. Stretching has certainly been a blessing on my back!

[lucascecconi]

This will come useful when i get older.
in 20 years i will watch it again and my back will thank you for that :)

[rohayaidrus]

Just what I needed when I scolled into this. Relieved my back pain immediately. Thanks Dr Jo

[robertonestaj]

Thanks, Dr Jo, very informative stuff! Appreciate you taking the time to record and publish these useful contents.

[allyg]

Strained my back pushing a Chewy double box of cat litter across the floor. So dumb. Grateful for this and all of your videos.

[FineYesLetsgooo]

Subscribed and supported! Your stretching content has helped me so much I'm so appreciative of your knowledge and delivery style. Kudos!!! 🥰

[fairisfairyessiree]

Oh and I also wanted to mention how helpful your specific instructions about placement are. My GP actually told me about your videos!

[melmar]

Hello Dr. Jo. I subscribed without even watching a video. Your content headings was all it took. I should go watch this video now. Respect from Jamaica🇯🇲

[tkucey]

That was excellent and I really enjoyed it. I wonder if you might recommend a video for occipital congestion and pain? Some of these exercises helped, but I would love to do something focused

[tomtully]

Just did these today Dr Joe and Im feeling a lot better. And got the timer app idea from your video today too...will be better than watching seconds hand on the clock !thanks for sharing..

[brittweir]

Great video, Thanks Doc. J😊. Simple and effective.

[kz]

Thank you so much, Dr Jo! I really felt the stretch! GOD bless you!