Back Pain Relief Exercises & Stretches - Ask Doctor Jo
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- Опубліковано 26 сер 2024
- These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: www.askdoctorjo...
The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.
Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.
Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.
Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.
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How to Relieve Back Pain:
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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 Ask Doctor Jo, 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. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Purchase a printable worksheet with the Back Pain stretches & exercises in this video here: www.askdoctorjo.com/purchase-8-back-exercises-stretches-worksheet
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Hi medam my name is riya in India back pain problem grade 1 light Belgium
Hi my Dad have back pain and have back disk and I need home exercise program please
OMG TY SOOO Much this helped im
14 and im 180 pounds im trying to loose weight and its very hard for me and I had so much back pain and this just made my back feel sooo much better i feel like a new person thank you so much!!
You're welcome!
@@AskDoctorJo how many times will i do in a day??
For almost last 24 hours, I was in deep pain and was having difficulty in even getting up from bed. I couldn't sit on my bed without a back support. And now after doing this exercise for merely 5 minutes, I am almost 80% healed. THANK YOU SO MUCH. May Allah bless you and your whole family.
You're welcome, and thanks.
i hope i don’t mess up the exercises and reinjure myself
Aamen
Go to this doctor. Here she go right here for you.
@@AskDoctorJo is it fine to do when you already having pain ...some people say don't do hip exercises while having pain in there
oh look where months of online classes brought me ;)
Lol, so watch yoga videos now?
Saaammeeee
True😭😭
Same
Yep
To everyone who’s doing it at 15, relax sweetheart it’s okay to have back pain. I had it too but after doing these exercises everyday I recovered!
Thankyou
These are great! I'm in my 20s, but I've had chronic back pain since my teens. These stretches really help!
@@rahulsingh53754 It's okay. I go to the physio if it gets bad
@@rahulsingh53754 Mostly pain in the traps area. These days, mostly a dull ache, but if it gets bad, it feels like I'm being stabbed lol
hey when i do 2nd exercise my body is shaking is it normal
@@creativityandfood189 My personal trainer told me that this shakiness is your muscles working. If it's shaking a lot, you might be putting your muscles under too much pressure, so take it easy!
How is you back now any improvement? Im 17 my loweback hurts when it moves a certain way any advice?
She a legend she still commenting after 3 years and thanks it helped
Thanks, and you're welcome 😎
Thank you Dr Jo..It helped me to overcome the lower back pain.
Truly said.
Thanks doctor jo
Ahh what a relief
Im 13 and my back feels like 70
-_-
same here but I'm 14
Same here but I'm 16😅
Same but I'm 15
Same 😅😂😂😂
Same but im 14
I didn't really expect i would feel better after these stretches omg
same
@Aswathy Achu can we do this with our regular workouts aur exercise??
@@Pavankumar-gc1vhdo it
Hey! I'm coming back here now and want to tell you that already after a week and 2-3 times every day doing these exercises, I'm better than before. I continue. The pain I had before was razor sharp and horrible. I am so grateful, Dr. Jo! 🙏🏼❤️✨
I'm glad they helped!
How are you dansa
Same situation I have back pain
I am pray for you and your parents good health and happy life
I understand your situation 😢
When Drake said "I'm too young to be feeling this old" my lower back felt that
LMAOAOAOAJQKAJ
😂ikr
Drake lmao try Nickelback pal
Пролщъдлддж
8ошьо
I did these exercises twice today and I’m already feeling A LOT better! God bless you, doc! ♥️
Ok
Do we have to do all of them or one?
@@falakmalik4830 all
Yes for real she's the best doc and every like i get ill get reminded of this comment and vidio and keep doing them
Woke up with back pain… this was such a huge help ♥️
Dr Jo, thank you so much.
Just did the complete set after 3 days of back pain caused by heavy lifting in the garden.
Feels better already, God bless you❤
You're welcome. I'm glad it's helping.
Ever since I was 12, I've had back problems but online school made it worse and I now feel like a 50 year old pregnant woman with octuplets
So,sorry🔥
same and ive gotten covid so ive been stuck in my room doing nothing except watching movies etc so my back makes me feel like i have the weight of an elephant attached to my spine
Sitting is ur enemy
here here i am 12 now and i have a back problem
Youre a guy arent u
Going to try this. Although it hurts. Im 28 but feeling like 82yo recently. It hurts so much to get out of bed or change sides while sleeping or sit. My mood is zero because of it and im falling behind in university. Time to work out and everything will be okay in the end! :)
I'm sorry about your pain. I'm young too with back pain. No fun at all. Feel better soon
I just turned 30 and am fully feeling it... Feels like I'm double my age tbh.
Tho this account has alt accounts commenting basically the same comments of how it "changed their life within 5 min of doing it"..
I'll still try it.... Out of shear desperation. Ive noticed my back pain is x1000 when my period is about to start too btw if that helps u at all
@@cassandra811 Poor you :( -virtual internet hug- I've noticed the period thing too!
I think the reason for my backpain is too much sitting (sitting at university, at work, at home doing homeworks etc). I haven't felt pain for few months now. What i did was changed my lifestyle to more active one (just small simple things as walking to everywhere instead of taking a bus (I walk to work 40 minutes one way, luckily I live in a quite safe town). Sometimes I walk for the sake of walking, it's more fun with friends! I'm moving myself when cooking food etc. Now when it's summer I've also gone alot to cycling and generally enjoying all the summer activities! but I know for sure when the winter comes again then i'll be less active and I'm afraid that maybe the pain will come back again).
I hope you feel better soon too!
I hope get better soon! And try to maintain a positive attitude
@@cassandra811 Hey Cassandra. I'm 56 with lots of back pain and 1 thing that I have figured out that i haven't anybody say is that make sure you have a bowel movement every day to release pressure on those areas. Having ur period is adding more pressure. Hope this helps.
She is the only doctor I follow when ever I face any pain.Thank you for gracing me with your videos
You're welcome!
I was really having a bad backache for the first time in my life and your exercises really gave me a hope for quick and permanent relief, I’m gonna practice this daily .
Thank you ❤
You're welcome.
THANK YOU SO MUCH FOR THIS!!!!!!!!!!!!!!! I could cry right now these have seriously helped my back pain so much i feel like a new person
You're welcome!
Very informative.Thanks.Will try
How long have you done it?
Anshul Yadav It took me around 15-20 minutes but I add 2 more exercisers
I felt the difference the first time I tried it. I'm keeping up with these stretches. Thank You...my bk was soo much in pain before I found your vid. 😭 Definitely a new subscriber.. 💙
Online classes have definitely brought me here.
Thanks for the help. Feeling better
You're welcome.
My back side pain
👍👍
I have bad lower back pain everyday your video popped up on my feed last night, I tried the stretches the next morning and I’m feeling much better. Thanks Doctor Jo!😊
You're welcome!
I felt instant relief after doing these exercises. I will keep doing this on a daily basis. Thank you so much.
You're welcome.
So did it work?
My wife tried this out for her back pain ....She got instant reilef ... Very happy to see her out of pain ....Very thankful indeed !!
I'm glad it helped!
Is it bro
in how many days your wife get relief
2
@@AskDoctorJo Dear doctor Iam suffering from back pain forabout ten days. I wentto doctor and he prescribed pain killer., tabletof gas and calcium butno espected result.
My lower back was hurting so much that I couldn't even sleep comfortably, and thanks to these excercises I feel way better now
How u feeling now?
I couldn’t sleep on my side comfortably after lifting something heavy, these quick exercises have helped a lot.
I am feeling low back pain..its really hurt and so much pain
I can feel your issue so, here I presented backbone pain remedy, very simple remedy, you can try and reply to me on my channel. just type "backbone pain remedy 100% working" See my channel logo and watch that video. You can comment me under my video. Thanks
@@rvbgamingyt4659 gghh
Two days ago, I washed all my knitted sweaters and long scarfs on my hand (6 sweaters, one poncho and 7 scarfs) for two continuous hours and I was in much pain, and today I was cooking all the morning and God, just standing for two hours and half made my back hurts even more, and wow, just wow, I can't believe these stretches actually worked out well! It did really relieve my pain, I'm gonna do it once more for full recovery but thank you so much, you're a saviour!!
You're welcome!
@@AskDoctorJothank you❤
Last night I couldn’t sleep until 4.30 am due to back pain. As living alone there’s no one to ask for favor. Trying to figured it out then found this video, doing the stretch as instructed and honestly I’m impressed that I felt instant improvement and recovery. Fall asleep 10 minutes after doing the stretch. Thank you so much! This really help.
You're welcome! Glad it helped.
)l
Thank you, this really helped. I'm currently 15 and have COVID 19, and days of just lying in bed brought me back pain from the lack of movement. But this is super effective!
You're welcome.
same !
Get better😊😊😊
here I am a 15 year old in his natural habitat trying to figure out why his back his worse then his grandparents
I can relate bro-
Here, I presented backbone pain remedy, very simple remedy, you can try and reply to me on my channel. just type "backbone pain remedy 100% working" See my channel logo and watch that video. You can comment me under my video. Thanks
I’m 21 and my back is hella pain
Brother! actually, back pain depends on your type of work. if you work in the office while sitting on a chair then back pain happens. Or maybe any other problem.
This helped
I can’t believe I’m 18 and watching this video😭
Me too😥😥
im fkn 16 and watching this
Ongggg
Lol I'm 16 and watching this 😂
Well I am 58 and watching this, damn!!!!!
I have to say that I felt immediately better after doing these exercises. I had to do them a few times to make the pain go away, but these exercises sped up the process, I feel.
I did it today for the first time and beleive me i heard sound of my bones while performing the exercise. So much releif. Glad I found you Doctor❤️
Glad it helped.
You are an angel from Heaven . You dont how much i have suffered from back-pain as working in Retail standing 10/12 hours everyday .
JO you come from heaven ❤️
I got sudden severe waist pain today. When I did these stretches, it helped me a lot. Thank you so so much❤
You're welcome.
I'm constantly having sharp constant pains in my lower back, mainly on my right side where it hurts to bend over and I feel so tense all the time. Thought maybe I needed to start stretching cause I couldn't get my back to pop and after doing this I got my back to finally relax enough to pop and relieved some pain for me!
I have the exact same problem now
Instant relief after about 5 minutes of doing this!
Really?
true
Same here
I'm 20 and my parents are like.... you're so young and you have back pain? Yes I do! 😭
same yr still I'm only 18😥
i am just 15
after sitting on study table for 15plus hour for months i am here
this education system
i am having back pain like a month
cries in asian
14
On the rotation, I do 10 on each side and count to 10 for each side. First thing in the morning is great.
Perfect 😊
If anybody is optimistic, I can honestly say doing a round or of these stretches instantaneously gave my back some relief. I’m sure if I consistently do them daily I’ll see results I’m looking for. Thank you.
You're welcome. Glad it helped.
from few days im feeling this back pain and findally i found your YT. Im so thankful. im feeling so good now. much love.
Oh myyy godddd this is for real the most genuine channel on youtube holy shit had pain for 2 weeks felt like crap this 5 minute video fixed it all thank you so muchhh
You're welcome :-)
I’m 22 years old and my back has been horrible . I literally could barely move . I was so desperate for help I decided to book a 30 minute massage because that’s all they had left sadly . It didn’t help 😢. I researched this when I got home and I don’t regret it . This has helped me so much . I feel so much better
Glad it helped.
This is great. Instant lower back relief!! The pain was carried with me since days of riding.
Ma'am you're such a blessing! I was in cruciate back pain the whole day sitting and studying. Back pain is such an old acquaintance of mine. Today a load of burden has been lifted up from me. I found out this. Ma'am!!!!! How to thank you enough for this?
hi Ma'am thank you so much,you really help me last night I can't because of back pain,I try your exercise it really helps me a lot thank so much Ma'am stay safe
With the covid lockdown, that relived my backpain soo much. 20 minutes twice a day. Thanks ❤
You're welcome!
@@AskDoctorJo Dr, I have pain in lumbar region, its localized... Will it help?
Gosh these exercises are so good for my back. It’s made a big difference. Bought a standup desk and need a much better chair.
Thank you Doctor Jo, I was having some difficulties finding the right routine for myself, but these are the stretches that really make a difference for me, thanks!
You're welcome!
Wow, I have quite a horrible pain in my back for the last three days. After doing some of these exercises for just 15 mins I have noticed a HUGE improvement! Thank you very much for making this video.
You're welcome. Glad it's helping.
I was having pain.. So I just did all of these exercises only 2times in 25min.. I felt Relaxed.
This is the first stretching that gave me some relieve to my back pain! Will definitely do this more regularly! Thank you Dr Jo!
You're welcome!
I sprained my back from exercise and was walking like an elderly for 3 days. I went to get plaster and it didn't work.
This morning I tried Dr Jo exercise. It's hard to believe that the pain is gone like magic! Miracle exercise! Thank you so much Dr Jo!
You're welcome! Glad they helped.
Thank you so much for this video! I was in almost constant pain in my back from a fall in the spring. I've tried all the different stretches, exercises, etc. Nothing. Then I did your Pelvic Tilt. On the 2nd or 3rd rep, I felt a minor pop and warmness started radiating out. Walking and sleeping so much better!!! You are a Goddess!!!!! Thank you!!!!
You’re welcome!
This is honestly my favorite yt channel. I’ve been doing some stretching before bed and I wake up more rested. Thank you!
Thanks, and you're welcome!
P0 mj9nnmm.
i’m doing this at the age of 13 THIRTEEN! 😭😭
Same bro😩😭
Im a 15 yr old and experiencing a very painful lower back pain 😭😭
same bro😭😭😭😭
Same💀
Samee
This is magical doctor…. After a volley ball game my back sprained and i was taking rest at home . After a day i did this and this really helped. Also i was applying pain relief oitments for quick recovery . But this really worked . Thanks a lot. Wonderful
You're welcome.
being at home in this pandemic is the main reason why i am here :'>
heard my bones crying when i did this and i feel soooo much better lmao
Why am I seeing people interested in kpop here maybe they are mainly the people who get back pain like me hahahaha 😆
Trust me it worked. I was suffering from 15 long year back pain..it relaxed me even after one attempt.
Thank you Doctor Jo! Not sure what happened but I suddenly had this aching lower back pain when I woke up this morning and felt difficult to complete the normal daily prayers. I did exactly what you said here and it is bearable now. ❤ May God bless you
You're welcome, and thanks.
Holy crap...that fixed my pain in 5min ..!! Was having since morning workout. couldn't walk properly the whole day. Thank-you doctor ♥️
You're welcome.
Such a bad liar
@@chemsboukezioua9003 give me one good reason why would i lie about it?
This lady savin lives
I was dying with severe low back pain. And I found your video. You did magic and all my pain was gone! Lots of love for you ♥️
Glad it helped.
This is doing so much good for me. I have been suffering from back pain almost every day for 10 years. I went to doctors many times, but nothing could help to relieve the pain. I have tried many ways to reduce the pain; this exercise is the best so far, along with some other combinations. I am feeling so relaxed for the first time in 10 years. Please don't put pressure on yourself; just do this exercise and keep doing it. I am sure you will see phenomenal results. I want to thank you, doctor, for sharing this exercise; you are helping many people out there. Thanks so much ❤❤
You're welcome. I'm glad they are helping.
I’m about to try this. I’m in my mid-twenties and for a few weeks now, I’ve had the worst lower back pain in my life. I’ve tried pain medication, a seat cushion for my desk, resting in bed/on the couch, and nothing seems to work. I can’t even get through a Yoga for Lower Back Pain video all the way. I can hardly bend to reach the faucet in the bathroom, scoop my cat’s litter, or reach forward to grab something without sharp pain in my lower back. I don’t know what happened. I’m really hoping this video will bring me some relief.
So did it bring a relief?
Update
Thank you so much! I was in tears from back pain that came about randomly today and this completely took it away. You’re amazing!
You’re welcome, and thanks.!
Same! I was crying so much and after this video i felt my whole body transform!
I started having a dull pain in my back several days ago (not sure if it’s from a viral infection). I just woke up in the middle of the night due to the pain and wanted to look for some exercises that could relieve the pain. It’s too early to tell whether these exercises would be effective for me but it’s comforting to know that many of you have also been suffering from back pain and feel much better after these stretches! Hope we all have a healthy, strong and pain by less body!
Whoa. I'm in the same boat. Never had a back pain along with a viral infection before. How are you now?
That 1 leg stretch was what I needed!!!! I also learned the 2 leg stretch just now. I basically did all the others as well as lay on my tummy and push up on my arms with hips on the floor. That 1 leg stretch is golden and I will try to incorporate that daily. Driving a bus damages ur body and I forgot to keep doing my stretches. Thanks a bunch❤
You're welcome.
I'm having severe pain in my back.. Thank you doctor jo for helping me and all the students who are suffering at young age because of online classes..
You're welcome.
Thank you! I’ve been doing these exercises all week, after two days of barely being able to move without tremendous pain. I’ll be doing these everyday now, pain or not.
You're welcome!
Thank you for this❤️❤️my father is totally fine now just because of you ❤️🤗thank you ❤️god bless you always ❤️❤️
You're welcome! Glad it helped.
About 3 weeks ago I couldn't put my socks on. I found this video and after 1 session felt 100% better. I've passed it to other sufferers
Thank you very much 😁👍
You're welcome, and thanks for sharing. Glad they helped.
Girl, I live you to pieces! My back feels so much better. I closed on my new home last month and messed up my back pretty bad during all the lifting and moving. I’m also seeing a chiropractor but these exercises help even more. I’ll be doing every morning. Once again thank you soooooo much!
You're welcome!
Wow it really work I tried it the first time today and it really works 😄💕. I got rid of back pain after I did my exercises
I was suffering from back pain for 2 days.
Followed this and the pain was instantly reduced. Thank you so much❤
You're welcome.
I'm feeling so much better, I definitely did not expect for this to be that effective
I am a little girl and my back hurts me so much i try that exercising and it works thanks doctor jo....
You're welcome.
I woke up with a slight back ache and after the exercises on the video, im feeling better already. Thank you Dr Jo.
love from Kenya.
You're welcome.
Thank you Dr. JO! YOU HAVE GIVEN ME MY LIFE BACK... These few exercises have erased 80% of my pain. Now I just have to allow time for my back to heal. Thank you!!!
You're welcome!
Thanks, I came here because I'm suffering back pain right now. By doing some stretches with you, it relieves a lot !
You're welcome!
I just saw your complete video and tried almost all the Exercises.
I felt instant relief.
Thank you Sooooooo much doctor.
You're welcome! Glad it helped.
Me too !!
These thing actually works for me. Amazing
My back feels better already. Thank you!!
You're welcome!
Thanks Dr Jo! I woke up with a ton of pain in my back in arms this morning
Bur after doing these exercises, it help me 1000%.
You're welcome!
This worked with my lower back pain that’s been bugging since morning. Thank you for uploading this 💛
You're welcome.
OMG! My back was aching so much that I wasn't able to get up from the bed and I followed you an' now everything's fine
I have had lower back pains for a couple of weeks now and I just did these stretches because I could not sleep. This and a diet to shrink my stomach is gonna be the new routine. Day 1 of stretches done.
Do you have any tips about the diet to shrink the stomach? I am getting worried about possible heart attacks because I just seem to have a lot of abdominal fat
I am surprised that it worked.🎉 Could not sleep due to my back ache last night . Luckily I came across your video and trust me, I am feeling so much better now ❤❤❤
Glad it helped.
You're literally a live saver thank you!!
These exercises were really helpful to relieve my lower back pain which started suddenly when I lifted a heavy weight. I suffered for a week and tried everything with no luck. Finally, I stumbled upon this video and tried it. It fixed my back with only one round of exercises. I’m short of words and can’t thank you enough. Thanks a lot!!
You're welcome!
Ok
Hi Dr Jo. 🙏🏼
I used to do 5 yoga techniques , used to relive back pain. But I forgot.
Saw yr video and did these stretches and felt that lower back pain has reduced.
Thanks so much.👍
You're welcome.
These exercises faster and effective than any med or pain killer. I cant believe its work like magic. Thank you sooo much
You're welcome.
Ah yes, im here after drawing for 5 hours sitting in a position that was most likely to break my back! What a lovely day
Wait what 😂
Same I can relate
I was playing roblox for like 5 hours in a position that makes my back feel so horrible omg
I can relate to this on a spiritual lvl.
😂😂😂
I’ve found these stretches to be helpful and try to do them everyday.
That helped though I don’t know why I get so breathless when I bend my leg to the stomach. Thanks again for your helpful videos
You're welcome, and thank you for your support!
I’ve been suffering from back pain for a few weeks now and it’s just getting worse. I tried this and I felt a lot better. Thank you so much for this!
You're welcome!
This works!!! This routine is very effective and significantly improved my lower back discomfort. I love that she started with simple moves to slowly increase range of motion. This is exactly what I needed!! Thanks Dr. Jo
You're welcome! I'm glad they have helped.
God bless u... Feeling so relaxed after doing diz exercise for my backpain
I had a back pain for two days and took several ibuprofen and painkillers but nothing worked. This morning when I tried these exercises, I feel extremely better.
Thanks
You’re welcome.
Helped so much had so much tension in my back that I was Finna have to go to the hospital. That’s how bad it felt completely relieved it got some little cracks and pops. Good to go. Thank you so much.😊❤
You're welcome.
Pilates has been a lifesaver for my back. These are great recommendations!
This was beyond helpful !!!
Brilliant for my back pain. Thank you.
You're welcome.
My husband hurt his back at work and we just tried this and he said he feels a ton of relief
Glad they helped.