Back Pain Relief Stretches - 5 Minute Real Time Routine

These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow. Buy a worksheet with these back stretches: www.askdoctorjo.com/6-back-st...
In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.
Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.
Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.
Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.
Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.
Related Videos:
10 Best Lower Back Exercises to Relieve Low Back Pain:
• 10 Best Lower Back Exe...
Back Pain Relief Exercises & Stretches:
• Back Pain Relief Exerc...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: / askdoctorjo
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Back Pain Relief Stretches - 5 Minute Real Time Routine:
• Back Pain Relief Stret...
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, its officers, employees, and contractors 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.

[@definitelynotalex2625]

Online school really be making my back like a 70 year olds back

[@nickbrice2158]

Why I’m here 💀😂

[@diogojosefernandes9961]

SAME

[@boomchicaboomboom]

Lmao how would you know how a 70 yr old's back feels? 🤔

[@alliburghy7054]

Same tho and I’m a gymnast like
😀🤚 I’m doing worse than my 83 year old grandpa

[@ranielcruz4499]

Same

[@nightcookle1375]

Being 12 with back pain while in bed and in the morning sucks, thank you so much!

[@AskDoctorJo]

You're welcome!

[@sydosn8702]

Same I had a back pain since I was 6

[@ellabenami4531]

I feel you, did this help?

[@cherrybomb1386]

Aw honey that sucks and I thought I was young to have back pain when mine started around 26

[@adamd9440]

@@sydosn8702 my bollox

[@calebereid]

I'm here at 19 after sleeping weird😂😂😂. Wow, I feel so much better, definitely recommend.

[@Gracious3480]

the fact that this comment is fresh and new lol

[@calebereid]

@@Gracious3480 lol ikr

[@ethanklein982]

I could not relate more. 19, hungover, in pain

[@alexwallace6904]

Fingers crossed this helps me too! I’m in the same predicament

I’ve been doing this every morning for 3 days and each time my back feels better. The pain is going away!

[@CloudyMind24]

thanks so much for the relief, you have no idea how much i needed it !!

[@AskDoctorJo]

You're welcome!

[@BrianDiez]

Hi

[@caiaweaver3823]

It sure was instant relief!

[@natxlife]

Girl do be copy pasting “you’re welcome” and replying to so much more

[@mileygrooms8903]

My back was hurting so much and after this was my words “where did it go is she magic?”

[@AskDoctorJo]

😎

[@TabassumShaikh-mk6sn]

Same here 😢

[@monalisa486]

I really love the way you give detailing on how the stretch is executed. 👏👏👏

[@AskDoctorJo]

Thanks.

[@hthtrhrhr]

I’m only 16 and i feel like I’m 70 😭

[@nikkiforrester740]

I haven’t been able to bend over with out excruciating pain in my lower back for almost a month now. I started doing these stretches with you this morning and it really helped! I can’t wait to see where I’m at in another month!

[@cosmiceggs2385]

Is your back better now?

[@nikkiforrester740]

@@cosmiceggs2385 thank you for asking!!
It is a good bit better. I have been seeing a chiropractor that has actually helped a lot but I have some very swollen, irritated nerves around my spine between my shoulder blades that will need further attention.

[@cosmiceggs2385]

@@nikkiforrester740 I only just saw you replied now! I hope your recovery goes smoothly

[@kindbees9383]

Here I am binge watching every stretching video coz everything just be hurting :< Thank you so much 🥺

[@AskDoctorJo]

You’re welcome.

[@Peace704032797]

💚

[@nina6251]

thanks for making quarantine more bearable doc!

[@AskDoctorJo]

You're welcome :-) Stay safe.

[@aliciastern1673]

quarantine is the only reason I have had time to stretch for an hour every morning and then have time to exercise 🤦‍♀️ usually I am running around like a mad women between working full time and raising my stepdaughter 😆 Enjoying the calm before things go back to our crazy normal (a good crazy though!}

[@W0lfbaneShikaisc00l]

(Me before video) Alright let's do this! FEEL THE BURN!
(Me after video) Okay I think I need a nap now. My muscles are so relaxed.

[@onemariobro]

My back was giving some slight pain, and as someone who pushes shopping carts, it really helped! I’m putting this in a playlist!

[@NolimitSounds]

How this actually worked😊 thank you

[@AskDoctorJo]

You're welcome.

[@ZacharySOLough]

Great set of stretches. Pain isn't gone but it definitely helped. Thanks!

[@AskDoctorJo]

You're welcome!

[@silvia6790]

You are a literal miracle. I had back pain, more towards the right side, but I didn’t know what it’s called. And I decided to do one of your videos and after the QL stretch it was just instant relief.

[@pwhite102]

This was pretty helpful. I've been getting sedentary desk job back pain and this was great

[@tatyanarodriguez1561]

I am so glad I found this, I feel so much better now.

[@somxcx]

had some bones crack when u did this and now laying in bed and everything feels...so relieving

[@kyliehenderson4484]

I can see just how much I really need to do these stretches. My back is so sore and I really think these are going to help.

[@amfanakaguccirushgirl9686]

Thanks that second exercise really helped my back!!

[@Amphitrite818]

This is WONDERFUL!!! I’m doing this every morning lol ❤

[@jrozmeira]

First time I did this and the chronic pain in my back for days was gone after the whole session. Will be doing this routinely for the better 🤙🏻 kudos

[@jey.ar.emmmmm]

This was amazing !! My first time searching for back exercises, I saw the thumbnail and I was like : yup I can trust her, and It workeddd I feel so much better 💜😃🦋 might have to subscribe right abt now😌👌

[@AskDoctorJo]

Thanks! Glad it helped.

[@yoshikidplaysxd162]

from now on ill use this for my morning stretches. the whole online school thing has really been pushing the limits of my spine. thanks Jo!

[@AskDoctorJo]

You're welcome!

[@ayshasiddikaauntara7142]

It really helped! Thank you so much. I definitely am going to do it everyday

[@AskDoctorJo]

You're welcome.

[@clawmansegele1988]

Us people with back pain are notoriously cranky, but we’re also unbelievably grateful when people help, so thank you!

[@AskDoctorJo]

You're welcome!

[@manalismail6356]

My go-to every morning for my lower back. The relief after is amazing. Thank you!

[@AskDoctorJo]

You're welcome!

[@slxpzau1141]

it fells good on my top and lower back amazing stretches

[@nataliedantas2415]

thank you! this is one of the only stretch routines I found that actually relieves my chronic pain!

[@AskDoctorJo]

You're welcome!

[@marnichediak9634]

I have done the stretches with this video so many times every day. It really helps for playing the piano, as that makes your back hurt when you practice for a long time.

[@Chiickiienuggiies]

Thank you so much! I'm a new Tenor player in my highschool's drumline and they really do a number on the back. This did wonders! Will be doing this before and after practice from now on!

[@AskDoctorJo]

You're welcome!

[@EnTeaJay]

Thank you Dr. Jo, I was in agonizing pain with my back and neck and just doing your exercises three times has really helped and loosened up my back for the first time in three weeks. Tomorrow when I finally have my doctor’s appointment I already going to be so much better. God bless you.

[@AskDoctorJo]

You're welcome, and thanks.

[@Msgdos]

Those stretches felt good, thank you! Love all your doggies 🐶

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@paramjitmalhi6543]

Thank you so much for the beautiful message

[@AskDoctorJo]

You're welcome.

[@JS-xn3dq]

Thanks Dr. Jo - you’re the best! 🙂

[@AskDoctorJo]

You're welcome, and thanks!

[@113LittleMonster]

Just came across this looking for easy stretches to do in the morning and loved the hole routine. Easy to follow and the moves are perfect for a beginner! Thank you for making this!

[@AskDoctorJo]

You're welcome!

[@Vestu]

Thank you again for your great work and relieving the back pains on this planet :D

[@AskDoctorJo]

You're welcome.

[@imhelensakura]

You are amazing, thank u, always come back to your videos, when I forget my exercises

[@AskDoctorJo]

Thanks, and you're welcome.

[@kaiserwilhelmii7632]

I know I’m late, but you’re honestly a life saver. I’m pretty young and have to walk an hour too and from school daily with a heavy bag, and it takes such a toll on my back.

[@_justincrediblefit]

These stretches really work I been doing this every day with a set a push up to get me on track I will be starting the 30 mins next week

[@kezmenflowers8691]

Im never talking crap about Yoga ever again. This really helped me with my lower back pain and it was hard for me to get out of bed or even lay down to do this but after i was done i was quickly able to get up

[@reine2212]

thanks a lot, i've been in a lot of pain since the past three days and this relieved a lot of it

[@AskDoctorJo]

You're welcome.

[@ritikas2945]

I have been doing your routine twice a day for over a week now, and it's helped so much! You also have a wonderful positive energy about you; thank you doc 🙂

[@AskDoctorJo]

Thanks, and you're welcome! I'm glad it's helping.

[@lenadeborah9116]

Oh gosh, I just needed this, been waking up with a backache every morning since 3months. Feeling so good after these simple stretches. Thankx Dr. Jo

[@AskDoctorJo]

You're welcome.

[@booothang24aaaa38]

I did them this morning and I am sooo thankful I felt sooo much better and my back was in pain

[@dorothyspillers9287]

That feels so much better thank you!

[@AskDoctorJo]

You're welcome!

[@pattywright7676]

Thank you so much for these! My back is just so tight. I will incorporate these into a daily routine.

[@AskDoctorJo]

You're welcome!

[@laceyfisher1874]

I feel so much better after doing these! Thank you!

[@AskDoctorJo]

You're welcome!

[@jaijai40401]

i have been doing crunches and floor exercises so this really helped the soreness the next day thank you!

[@AskDoctorJo]

You're welcome!

[@Yupthatsme3333]

Thank you so much ! Much appreciated !❤️

[@AskDoctorJo]

You're welcome!

[@roblurie7124]

I really appreciate your instructions. Your back stretches are helping me a lot. Keep up the great work.

[@AskDoctorJo]

You're welcome, and thanks.

[@carolinembatha5122]

Thank You so much, have been struggling with backache since i gave birth in 2019 hope all will be well... blessings!

[@AskDoctorJo]

You're welcome!

[@joshuaasika2634]

Had back pain yesterday, it got worse today so I stumbled by your video and tried 3 of the exercises and I can tell you my back feel so much better. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@ApartmentsRoomsVillasHomes]

love you JO you videos are very helpful.

[@TheVickster321]

That was wonderful! Short, sweet and to the point!

[@AskDoctorJo]

Thanks!

[@og_dumpster_fire4482]

As an 18 year old with many ap classes in high school, I find myself constantly hunching over my computer or in my bed with it in order to do as much of my work as possible without being behind. I typically never have time to exercise and find myself in a lot of pain when I do. I was just doing a silly pushup test with my brother and I found myself in pain when I would bend down, so I looked up exercises and for the first time since the start of my school semester, I don't have that back pain. It would cause tension headaches and lower back pain so painful, I could do nothing but lay in bed and try to stretch out my back by relaxing, but found I couldn't make them relax. Thank you so much. I will start doing these any time I feel I have back pain.

[@AskDoctorJo]

You're welcome.

[@envision_embody_become]

Instant relief. Thank you SO MUCH!

[@AskDoctorJo]

You're welcome!

[@asiel2243]

i feel better after doing it woww!

[@parastoonakhjiri1827]

I desperately needed help. Thank you so much for such a simple and helpful exercise. 💞💕

[@AskDoctorJo]

You're welcome.

[@m.o.b_malii1827]

Thanks I had this pain for almost a year and this severely relieved it

[@AskDoctorJo]

You're welcome.

[@Meg.The.Art.Monster]

I’ve been playing a lot of volleyball lately and my back was so stiff. This really helped a lot!

[@KevNeffect]

🔥🔥🔥 Loving the Stretches!!!!

[@AskDoctorJo]

Thanks!

[@totyelkambeshawy874]

You're amazing, thank you ❤

[@AskDoctorJo]

Thanks, and you're welcome!

[@relosikwane9644]

I only did the first few exercises and I could already feel the difference. Thank you so much for this

[@AskDoctorJo]

You're welcome.

[@hoavo9913]

Wow, my back definitely feels better those 5 mins ! Thank you :)

[@AskDoctorJo]

You're welcome.

[@andrewluca166]

Thanks Dr Joe . Your Are Awesome !

[@AskDoctorJo]

You're welcome, and thanks!

[@semajholley914]

thank you so much this helped so much

[@AskDoctorJo]

You're welcome. I'm glad it helped.

[@toxion4167]

26 years and still needed those in the quanrantine period, i was waking up with massive pain and discomfort every morning, and you have no idea how much this exercise helped me get through my daily and especially morning activities, it even helped me getting back to sleep if i woke up too early with back discomfort, ty and you got yourself a new sub ❤️

[@AskDoctorJo]

You're welcome, and thanks for the sub!

[@lifeWithLatty953]

Recently found this page and I try to do them everyday as I hate these pains. Thanks❤️

[@AskDoctorJo]

You're welcome.

[@AceCorr]

Thank you so much Dr. Jo! I just twisted my back and these exercises really helped ease the pain!

[@AskDoctorJo]

You're welcome!

[@cindyisnotme]

Thank u so much! Just ended a lower ab workout and this helped relieve the pain.

[@AskDoctorJo]

You're welcome!

[@htuthtutaung6900]

This instantly relieves my back pain

[@leeannparchment4529]

My goodness i've only been at work 3 days and my backs already killing me and gosh darn did this help

[@blirk99999]

Love all your videos with follow along clock, very helpful

[@AskDoctorJo]

Thanks.

[@cube-dev1705]

Great video! it helped my mom with her back pain

[@AskDoctorJo]

Glad it helped!

[@brookeharris9893]

Omg thank you so much, I could barely move this morning but I have stuff to do I feel 10X better after stretching with you so grateful

[@AskDoctorJo]

You're welcome.

[@elormettuh2665]

This was so relieving as I have excruciating back pain and it’s only my first time too! Thanks doc

[@AskDoctorJo]

You're welcome!

[@sarbthind408]

Simply amazing.

[@kismit100]

Just adore Jo especially the doggies 🐩

[@AskDoctorJo]

🐾

[@danbaisden6142]

VERY GOOD PRESENTATION!!! Simple but very effective at loosening the body for walking. thanks, wallace

[@AskDoctorJo]

Thanks, and you're welcome!

[@user-gh5hq6qj5c]

Woww my back really feel relax after this stretch!

[@rubi1347]

omggggggg I needed thisssss tyyyy doc

[@AskDoctorJo]

You're welcome!

[@mete1161]

Wow i feel so much better!

[@missafsana23]

back doctors are always the nicest!!!

[@AskDoctorJo]

😁

[@xtxpxhx]

I've been hurting for a almost a week and this really helped my back pain, thank you

[@AskDoctorJo]

You're welcome.

[@fuckoff2121]

Love your videos i used your video for the sciatic never stretch and after only a few times a was back to being comfy

[@JB4488GB]

My Dad just sent this to me this morning when I told him I hurt my back. I think this is going to be very helpful as a daily thing too. Thank you for the video

[@AskDoctorJo]

You're welcome.

[@gh0stkat440]

I am so happy that I just happened to come across your sessions in stretching techniques.
I am happy that you have alternate light moves for injuries, especially that you mentioned you can do this in the bed. My knees have been tortured by me and the stretches are more comfortable on the bed .
Thank you
Live long and prosper 🖖🏻
I am definitely going to keep doing these as a routine .

[@AskDoctorJo]

You're welcome.

[@EmpireStateStudios]

Loved it! Thank you so much!

[@AskDoctorJo]

You're welcome!

[@yousseffaisal8110]

WOW ! Huge Difference. Thank you doc ❤️❤️

[@AskDoctorJo]

You're welcome.

[@ireemo63r90]

Thank you so much that was a relief💛

[@AskDoctorJo]

You’re welcome.

[@PrayFirstPlayLater]

I cardio six days a week and stretch every morning. This has improved my health as well as help my children.

[@411dragontiger]

Thank you so much. I needed this.

[@AskDoctorJo]

You're welcome.

[@Scribblescrabbly]

Thank you!

[@AskDoctorJo]

You're welcome!

[@ND-iz6dd]

Thanks! This video really helped me out!

[@AskDoctorJo]

You're welcome!

[@lolothehellrayza5407]

I totally needed this!!.. thanks so much

[@AskDoctorJo]

You're welcome!

[@marianguyen4488]

Appreciate doctor

[@angel_withda_skiii6718]

Finally I got my fav stretching vid
Ohhh this is so cool I love it 💕✨💕✨💕

[@davegrundgeiger9063]

Every once in a while I get lower back pain, and this video fixes me right up! THANK YOU!!

[@AskDoctorJo]

You're welcome!

[@sharonmitchel1377]

I sure needed this. Thanks.

[@AskDoctorJo]

You're welcome.