FAST RELIEF! Home Stretching Routine For Tight, Stiff Backs!

Follow-along home stretching routine from a physical therapist to alleviate pain and tension in your lower back! Effective low back stretches you can do at home to help you feel better fast. Watch for THREE BONUS TIPS to help keep your back pain away even longer!

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Low back pain is one of the most-common complaints I treat as a physical therapist. Luckily the right stretches and exercises can go a long way in helping to alleviate your pain and help you to feel better.

This is a quick stretching routine you can do at home to stretch your lower back and hips and help you to feel better. These are the same stretches I give to my patients on a daily basis; I know they’re incredibly effective and I know they can help you to feel better.

I’ll personally run through 6 of the best stretches for your lower back and hips. The only piece of equipment you’ll need is a belt or towel or sheet or rope to help with the hamstring stretches.

Quick question for you - is it okay if I overdeliver in this video? I also want to share with you 3 essential tips that will help to KEEP your low back pain away after performing this stretching routine! Follow the routine to help your back feel better now; follow the tips in the video to KEEP your low back pain away in the future.

The best stretches for your lower back pain are:

0:00 HOME STRETCHING ROUTINE FOR LOW BACK PAIN
1:41 SINGLE KNEE TO CHEST
2:50 PIRIFORMIS STRETCH
4:00 LOW BACK ROTATION STRETCH
5:10 HAMSTRING STRETCH
6:20 CHILDS POSE
7:30 HIP FLEXOR STRETCH

in order to make this home stretching routine as effective as possible there are three key principles that should be followed. These are presented as your “bonus” tips throughout the video and they are as follows:

Bonus #1 - keep your hips mobile to decease tension in your lower back
Bonus #2 - consistency is key - come back often and perform these regularly (2-3 times per day)
Bonus #3 - core strengthening is essential to your success. Increasing core and lower back strength is a great way to keep lower back pain away.

Interested in some great core and lower back strengthening videos? I’ve got you covered! Here are some of my favorites…

[cynthiasemsel]

Thank you for providing a “real time” back stretch video. Most others just show you the exercise quickly and move on to the next, but being able to follow along in a routine is so beneficial.

[hitmanRazo]

Your demeanor and positive attitude, willingness to help, and responsiveness to viewer engagement is gratifying and delightful. I love your stretches and find your videos extremely helpful! You are thoughtful and comprehensive and easy to follow along with. Thanks so much these are great stretches that would help anybody!

[ikerthepapi]

These are great, Jared! I was experiencing some debilitating low back pain, but doing these stretches 2/3 times a day and working on the core routine almost everyday, I feel brand new. Thanks!

[FilipinosaAmericavlog]

I'm a senior now, and I have a hip pain, doctor told me I need a hip, knee replacement. I am a former athletic type during my younger years. I'm trying to follow, tune in to your channel, for me to recovered. I have a high regards to exercise and stretching. Thank you and God bless.

[justineroberts]

I watched your other video on hip stretches and liked it, but would have preferred a follow along version rather than a tutorial so looked for another here it is!!!

[belindaealy]

Loved this video it helped me tremendously with my back and my hips

[fatimamustafa]

Instant relief from my back pain loved the video, I am a happy person again 😊 Thanks

[juwanwhite]

Wow thank you instant relief to my lower back never knew how tight my hips were! Gonna try to do this as much as possible

[davepost]

Fast relief is right! Went out and bought a Pilates mat just so I could do these and boy does it immediately release tension and curb pain. I typically wake up in the morning with lower back pain, but it wasn't until I started doing these stretches that I realized that my back hurts all day, it's just mild compared to the morning pain. These stretches really help. I hope to continue with the stretches then work on some of the core strengthening you recommend.

[kathleenreyes]

I like the timer/stop watch you have that continuously follows the 30/5 second intervals! Would you have a link for me to buy that?

[jl]

Hi Jared, i've been doing your back pain workout every morning for a long time its helped much! Do you have a video for a complete full body mobility routine to do every morning?

[lupechacon-florez]

These are really good. I enjoy your videos. One of my big problems is stiffness in my neck and my shoulders. Severe stiffness.

[sumanshrestha]

Can you please make video on best exercises for upper as well as hip and lower pack pain who are suffering from special condition like "Ankylosing spondylitis"?

[juliomarinaleman]

Hey, thanks so much for all your videos. I've dealt with herniated discs in lower back & sciatica for a couple years now and I really appreciate your videos. They are my go-to, daily routines now because they make such a huge difference, so thank you again! Also, in this video the exercise laying on your back, shoulders flat and knees going to either side, is it bad if my back cracks when I do this? The cracking feels really good and seems to relieve tension but not sure if I'm making things worse. Second quesion, child's pose is opposite direction I usually stretch for my lower back pain (following exercises from some of your other videos). Should I still try to do this or skip? I'm assuming if I try and it doesn't feel good I should't continue but am interested in what you think. Thank you so, so much for your channel!!!

[Ramyapad]

Yes i need this as my back paining much love your channel much love your exercises much Thanks Ramya

[tylxrbxllxntyne]

lad i actually love you, im a boxer with bad hips, back, knees and ankles, ive watched about 4 of your videos on those and i can actually lounge again 😂

[sweetangel]

Yes this was so helpful I feel so much relieved though my main pain is in my middle back area. Please what exercise can I do to help relieve my flaming pain 😢😢😢😢

[sonaljhaveri]

Hey your Hip flexors, hamstrings, and back and hip joint is superbly tight, pls do all these stretches yourself diligently, before you demo.I am a Physical Therapist too from India, so taking the liberty to bring to your notice.I prescribe the same, so I am totally liking your attempt to show all the stretches, which we do here too

[MarkKamoski]

Great. The real-time follow-along is always good.

[underwatersun]

This was great! Can you do a video on excerises for flat feet? I feel like my flat feet have thrown my whole body out of alignment and I'm having shin, hip, and back pain. Please and thank you!