Back Pain Relief Stretches – 5 Minute Real Time Routine

In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.


Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.


Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.


Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.


Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain:

Back Pain Relief Exercises & Stretches:

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


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Back Pain Relief Stretches – 5 Minute Real Time Routine:

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, 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. Use of this content is at your sole risk.

[nightcookle]

Being 12 with back pain while in bed and in the morning sucks, thank you so much!

[definitelynotalex]

Online school really be making my back like a 70 year olds back

[calebereid]

I'm here at 19 after sleeping weird😂😂😂. Wow, I feel so much better, definitely recommend.

I’ve been doing this every morning for 3 days and each time my back feels better. The pain is going away!

[nikkiforrester]

I haven’t been able to bend over with out excruciating pain in my lower back for almost a month now. I started doing these stretches with you this morning and it really helped! I can’t wait to see where I’m at in another month!

[CloudyMind]

thanks so much for the relief, you have no idea how much i needed it !!

[mileygrooms]

My back was hurting so much and after this was my words “where did it go is she magic?”

[onemariobro]

My back was giving some slight pain, and as someone who pushes shopping carts, it really helped! I’m putting this in a playlist!

[monalisa]

I really love the way you give detailing on how the stretch is executed. 👏👏👏

[WlfbaneShikaiscl]

(Me before video) Alright let's do this! FEEL THE BURN!
(Me after video) Okay I think I need a nap now. My muscles are so relaxed.

[silvia]

You are a literal miracle. I had back pain, more towards the right side, but I didn’t know what it’s called. And I decided to do one of your videos and after the QL stretch it was just instant relief.

[AskDoctorJo]

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

[kindbees]

Here I am binge watching every stretching video coz everything just be hurting :< Thank you so much 🥺

[nina]

thanks for making quarantine more bearable doc!

[tatyanarodriguez]

I am so glad I found this, I feel so much better now.

[pwhite]

This was pretty helpful. I've been getting sedentary desk job back pain and this was great

[jrozmeira]

First time I did this and the chronic pain in my back for days was gone after the whole session. Will be doing this routinely for the better 🤙🏻 kudos

[Chiickiienuggiies]

Thank you so much! I'm a new Tenor player in my highschool's drumline and they really do a number on the back. This did wonders! Will be doing this before and after practice from now on!

[kyliehenderson]

I can see just how much I really need to do these stretches. My back is so sore and I really think these are going to help.

[nataliedantas]

thank you! this is one of the only stretch routines I found that actually relieves my chronic pain!