3 Easy Stretches For Your Tight Lower Back (WORKS FAST!)

Three easy stretches to help eliminate lower back tightness, tension, and pain! If you are experiencing pain or tightness in your lower back or hips these easy stretches can help alleviate it! All exercises are demonstrated by a doctor of physical therapy and can be done at home with no equipment. Keep reading for more!

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OTHER LOWER BACK PAIN VIDEOS FROM T&T:
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Lower back pain is the most common condition that I treat in my physical therapy clinic. In fact, it is estimated that up to 80% of us will experience at least one “major episode“ of lower back pain at some time in our lives.

Luckily, the right stretches and exercises can help to alleviate this pain fast and help you to feel better quickly.

In this video, I wanted to demonstrate three of the best lower back and posterior hip stretches for your tight lower back and hips. These are the exercises that I recommend to my physical therapy patients the most often.

They are very simple, incredibly effective, and I hope you find them useful.

Disclaimer: not all lower back pain comes from the same source and therefore you cannot treat all of it the same way. While these exercises are great for the majority of low back pain people experience, they are not the best treatment for all scenarios. I would encourage you to seek the help of a local doctor, physical therapist, or healthcare provider who can give you specific healthcare advice for your individual needs.

⭐️ THREE EASY STRETCHES FOR YOUR TIGHT LOWER BACK

(0:35) LUMBAR ROTATION STRETCH
(1:30) LUMBAR ROTATION STRETCH (ADVANCED)
(2:09) PIRIFORMIS STRETCH
(3:19) PIRIFORMIS STRETCH (BEGINNER)
(3:53) CAT/CAMEL STRETCH

HOW OFTEN SHOULD I STRETCH MY BACK?
Whenever I recommend these stretches for patients in my physical therapy clinic, my advice is to perform them 2-3 times per day. Once daily will help, but it won’t be effective as multiple times per day.

Of course, the best exercise routine for your lower back pain must consist of the right core strengthening exercises. Here are some of my favorite videos to help you strengthen your core at home:

[Nickwich]

I’m 19 years old watching this if that makes anyone feel better

[alexandriakaitlynrauchle]

Thank you for sharing so much wonderful information! I have had low back pain almost my whole life (and I'm only 23!). I almost exclusively watch your channel for anything workout related because I know you have legitimate knowledge. Thanks for being realistic, relatable, and friendly in your videos!

[KageTenshiiRyuu]

I love seeing the overlap in yoga and exercise stretches. Makes it easier to go from one routine to another without wrecking my body by switching up too much too fast.

[reneeh]

Thank you so much for posting these! It is so helpful to have you actually walk us through each movement so we can see and hear exactly how things should be done therefore we are more likely to do it correctly. You are such an incredible help to so many I hope you realize how much you are appreciated!

[clayton]

Hey! I don’t know if it’s too early to tell but I’ve been doing ur exercise for two days straight and I’ve already felt my back being less tight. Thank you so much!

[prjime]

Perfect n right on time for my pain in the lower back! Thank for sharing! 🌺

[svenskaa]

Happy I found your site! Having lat spasms on left side and trouble sleeping because of them. I could tell from the first time doing your stretches that they were the correct ones for my problem. Thank you!

[jochembraad]

I want to thank you sir. for the past week I have been doing your tight hips and low back stretch routine and it's has improved a lot and almost pain free to the point I can do deadlift and squats again. I had issues for 1.5 years but I think I can be pain free soon

[creatorcontent]

Wow! That second tip worked amazing! Felt so good instantly. Thank you

[Shika]

Glad to see your leg is getting better.
Simple but helpful exercises, thank you.

[johnniezuniga]

Thank you very much for sharing this I really needed this I feel better I will continue these exercises thank you again God bless❤

[CocoNut]

Amazing. Those stretches really loosen my lower back. Thank you!

[robinglanzman]

Thank you so much. Just one session of these exercises and my back/hip feels better. Now what about groin pain?

[MastersBomb]

Some good stretch excercises! Just had prolaps surgery in L5/S1 (lower back) a couple months ago, found these excercises good as it relieved alot of preassure and tightness from lower back. Is this something you will recomend doing every day, every other day? And if so, should i be following up on all of these steps? Should i also extend the time holding preassure when my stamina rises? Thanks in advance! :))

[chbhoomika]

thankyou for this video i feel so relieved and relax after almost 6 months this was really helpful ❤️

[mikebahlmann]

Thanks these simple stretches helped stretch out my lower back.

[Melchpe]

I’m only 17 but many people in my family have suffered from unknown back pain. It’s super hard to things but using this video stretch makes it so much better so I can actually bend down, run, exercise, and just be active. Thank you :)

[antoniosantos]

Hi Dr. Jared, I really need your expert help. I have a problem with a pain above the middle part of my right clavicle. I believe I got it while overdoing a pull-over exercise. I have tried all your shoulder pain treatments, but I know that they are not the answer, for my pain is NOT on my shoulder muscles, but, like I said, they are above the middle part of the right clavicle area, and beneath that area. I have been searching through the internet for pain relief, but could not find the solution. Before trying other videos on the subject, I have posted this on one of your videos about shoulder pain. But it was an old one, so I guess you were not able to read it.

It has been bothering me for a few weeks now. How do I treat it? I need to continue my strength training exercises, to get back in shape, with a lot of help from you. No kidding. Your instructions are super awesome. My eldest daughter is getting married in a few months, so I would like to be at my best. I am also looking for a female partner, as I have been a single dad for 2 decades now, prioritizing my children's upbringing over my needs for a partner. So again, I would like to be at my best self during the wedding, hoping to find a female partner there.

I am Antonio, from the exotic and tropical country of the Philippines, and have been a subscriber and a regular viewer of your super informative videos for many years now. You and your beautiful wife should come here one of these days, and enjoy some of our super white sand beaches, which the world's best Travel Magazines have described as the BEST, or some of the best white sand beaches and swimming and scuba spots in the world.

I would be glad to show you around, and maybe come up with some business deals with you regarding the exclusive distribution rights of your products. I am a former bank executive of the world's largest bank, so I am looking around for business opportunities in the area of health and fitness, as I have been into fitness and martial arts for the longest time.

You are doing a super great service to all your viewers, Dr. Jared. More power to you. God bless us all.

[kavitagurdat]

I am so happy to see you feel better thank for sharing this video I need this and love it

[Ramyapad]

Perfect timing for this as my back is paining also will share the video with my mom and dad shared the video with my mom and dad love your channel much love your exercises much