4 Stretches In 4 Minutes To Relieve Lower Back Pain! [FOLLOW ALONG]

Follow-along stretching routine to relieve lower back pain FAST! Simple stretches you can do right at home to stretch out your lower back, decrease tension in your lower back and hips, improve mobility, and decrease pain. Clear a little space and let’s get started with these physical therapy stretches for lower back pain!

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Lower back pain is the most-common condition that I treat in my physical therapy clinic.

One of the most-common symptoms of lower back pain is “tightness” in the muscles of the lower back and hips.

Oftentimes, if you can introduce some gentle stretching into these areas and help the muscles to move and relax, you can eliminate a lot of tension and thereby eliminate a lot of pain and discomfort.

That’s exactly what I want to share with you today!

This is a simple, effective, 4-minute stretching routine designed to help alleviate tension and pain in your lower back as quickly and effectively as possible!

These are the same stretches I give patients in my physical therapy clinic every single day. I know they’re incredibly effective and I hope you get some great relief from them as well!

AT HOME STRETCHING ROUTINE FOR LOWER BACK PAIN

1. Hamstrings - In my experience, the majority of people who have lower back pain also have tight hamstrings. This can be caused by too much sitting, tight hip flexors, or just tightness in general. This is a safe stretch to get them to relax with your back in a neutral position.

2. Lumbar Rotation - Great stretch to the lateral hip and up into the lower back. Tolerated by most people with lower back pain, but should be kept in a pain-free range.
3. Piriformis Stretch - My personal favorite for tight hip rotators. Great stretch to alleviate a ton of tension through your glutes/back of your hips.

4. Cat/Camel - work some active motion into your spine and convince it to move again pain-free. Slow, repetitive motions in a pain-free range.

LOWER BACK PAIN STRETCHES

0:00 INTRODUCTION
0:45 HAMSTRINGS
1:57 LUMBAR ROTATION
2:57 PIRIFORMIS
3:56 CAT CAMEL
4:54 DON’T MISS THIS

**You are encouraged to perform this routine at least once daily, but if you have time twice daily is recommended!

Did you try this follow-along back pain routine? What did you think - did it help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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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.

[bshandyateverything]

You are doing a great job and I love your delivery.

[dantrellwright]

I recently tore my meniscus in both knees and then I use your videos for my knee and I rehabilitated myself. Thanks a lot appreciate all the videos.

[roygrimes]

Let me guess? You strained your back and looking for relief huh? Me too...

[TexPedi]

Thanks so much for the video! So helpful and convenient!

[rabiazulfiqar]

God, i got such a relief from back pain. Thank you

[Ramyapad]

cant wait to do this everyday for me Thanks for this as my lower back is paining much love your channel much love your exercises much

[RoseGlisson]

I’ve commented on several of your videos – they’re all in a playlist that I try to do daily. I also got my dad following the playlist and he calls me all the time now to tell me that I’m a genius for telling him to stretch because he feels so much better!🤣 You’re helping my whole family😁😁

[BuckRogers]

Yes, I did try the routine and like it. It’s a real coincidence because I opened the YouTube app to review your instructions for the piriformis stretch and up popped this new one. Can you clarify if while doing the Piriformis stretch that the knee of the leg which is crossing over the opposite leg is being pushed forward? Or is it better to relax the knee? Thanks for all your great videos.

[stephenlee]

Yay the sound issue is fixed! Thank you for your videos!!!

[lutovac_nikola]

My good sir, do you have any advice on one arm reaches longer than the other because of uneven scapula or whatever in the back... So hard to train like this for years. Right chest bigger than left, left arm bigger than right, similar but not that bad case for the back.. anything

[mikem]

Is there anything you recommend for mid back pain? I'm doing one of your core strenthening videos for back pain and have started to ride my bike a lot since I hear that's good for strengthening the core, I'm just wondering if the lower back pain videos of yours work for mid back pain. My pain usually happens when I'm doing something physical, I don't believe it's injury related but I've had bad posture for years.

[georginanyirenda]

Thank you soo much, the exercises were helpful👏👏💕

[Fatinsheriff.]

Its really good same was told by my PT

[Hummel]

Do you suggest the double knee to chest ever? I see you suggest the single leg one sometimes

[MegaVladas]

nerves in the lower back are compressed so that creates pain and affects flexibility of hamstrings.

[thomasrepalone]

On the piriformis the right side of my lower back is way more tighter than the other and almost feels bruised. Is this any indication of an injury or do I just need to keep stretching it out.

[sharonritzer]

Is there a modification for the periformas because I can’t bring my legs up

[selfishpixie]

Thank you thank you thank you!
When I was 12 I ended up breaking my tailbone. It healed after a couple years, but now I'm 20 now and I still have lower back pain occasionally. These stretches took it away immediately

[nishchala]

Are these exercises only for relieving back pain or also for preventing back pain?

[gerrymurphy]

One question. On the third stretch, the perafoma(?), isn't that considered a flexion stretch and not recommended if you have a bulged disc? Thanks