Back Pain Relief Exercises in 5 Min

This video will go over stretches for lower back muscle tightness. It is a 5 minute routine to stretch out stiff low back muscles and provide fast relief. Do this exercise routine at least three times a day for at home low back pain relief.

Exercises will include cat cow, back extension, knee to chest, lying trunk rotation, hamstring stretch, gluteal stretch, and child’s pose.

► TIMESTAMPS:
0:00 - Introduction
0:32 - Cat cow (30s)
1:10 - Back extension (30s)
1:47 - Knee to chest (30s each side)
3:02 - Lying trunk rotation (30s each side)
4:18 - Hamstring stretch (30s each side)
5:26 - Gluteal stretch (30s each side)
6:45 - Child's pose (30s)
5:20 - Conclusion

► Things my patients have found helpful:
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*Soft Tissue & Rehab*

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*Recommended Textbooks & Resources*

► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[fadzilahabdulrahman]

Just did this while having lower back discomfort. Can feel the improvement immediately

[sueanderson]

Just did these exercises and I’m feeling considerable relief. I plan on doing them every day and will try to do them three times a day.

[kennethcheung]

Thanks so much, Dr. Peng. All your exercises had helped me tremendously:

[avrildaniels]

thank you so much. These exercises are part of my yoga routine. will certainly do them regularly

[michaelahming]

Hi Sir. Having lowerback pain since 1 month or more, almost unable to drive lately. Your exercises relieved me instantly! Thank you 🙏. Hailing from Mauritius, indian ocean. Mik.
(PS. Will do these in bed just b4 waking up now)

[loribethelmy]

Really helped. Did it before I went to work. I'm able to move w/ less pain. Will add this to a daily morning routine. Ty

[gigi]

Yes my back is so much better I’ll be doing this everyday thank you

[lisasweeney]

Thank you so much, I just found this video and did the exercises, straight away I felt relief. I will do them 3 times a day. Fantastic stretches 🙏💞

[vrprintersgharai]

Jazakallah for this exercise it helped me a lot

[christinemarcotte]

After several cortisone injections I am now having tpi injections and can’t wait. After 6 months of sciatica / back pain things have calmed down to realize it’s more my muscles. This has gone on for close to 8 years with lesser issues going back to 1990. I was also a letter carrier for 26 years which I feel is my issues.

[revathirachel]

Thank you brother. Its really working ❤

[capella]

2:47 I love how he says "sloOoowly"😂😂✨
I've been practising these stretches at times. They're pretty good👍

[kuyakentv]

Amazing.. i just try this exercise this morning cuz i cant walk properly, even a simple step i cant walk but i try this exercise just now and its effective.. i can walk and run now properly.. feb.25 2024.. Thanks Doc. Jeff🙏

[raejaurigue]

I just did your 5 min lower back and oh my lord I couldn’t even do one of them until I let out a breathe. It doesn’t hurt has it use to 🙏🏽

[Leominparkmeong]

Thanks for this I was really concerned about my left back lower hip pain, I can't really point it out an say my accurate pain but I can feel tiny comfort but I really wanted to know if there's some other way to get rid of my pain soonest!!

[mekacheryanis]

Thank you, in the middle of the exercices i felt multiples cracks on my back and boom, pain relief 😀

[mozammelworldyf]

great exercise, really helpful, I am Mozammel from Bangladesh

[yehtet]

Could you pls make a full body 15 mins stretch video

[zuhaibhilal]

I got my lower back injured while lifting at gym i was having severe pain.. I tried these stretches and got relief.At least i was able to move thanks for sharing.

[saniasania]

Recently noticed ur video searching for more videos from ur channel as I've low back legs and shoulder pain