Back Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

10 Best Back Pain Exercises & Stretches (Basic)

Buy Back Exercises and Stretches WorksheetBasic back pain exercises and stretches like these can help relieve general back pain.

Once you have mastered these back stretches and exercises, you can try my advance back exercises.

The first exercises for back pain are pelvic tilts and bridges. These are my favorite exercises not only for the back, but also for the hips and knees.

Next are some back stretches. The piriformis figure 4 stretch, child’s pose (prayer stretch), and cat/dog (cat/cow) are great for helping your back, hips, and core.

Then there is the single knee to chest, double knee to chest, and supine trunk rotation. These are great for helping to relax the back even before you get out of bed in the mornings.

The last basic moves to help with back pain are supine hamstring stretch with a strap and supine IT band stretch with a strap. Lying down and using a strap helps you relax your back to get the best stretch.

Related Videos:

Back Pain Relief Exercises & Stretches

Upper Back Pain Exercises & Stretches

5 Ways to Crack Your Back

Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back

The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.

Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.

Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.

Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.

Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.

Related Videos:

How to Crack Your Back

Back Pain Relief Exercises & Stretches

Learn how to get on my Wall of Thanks!

Top 5 QL Stretches (Quadratus Lumborum)

The QL (Quadratus Lumborum) is a muscle in the back part of the abdominal wall, and is often overlooked as the cause of back pain.

Since the QL is a deep muscle, it can cause alignment issues as well when it is injured or irritated.

For the first QL stretch, getting your legs into a butterfly position will help increase the stretch, but you don’t have to if you have really tight groin muscles.

Then put the leg of the side you want to stretch out at an angle for the next two stretches. You can stretch over to the opposite side, and you can also add a rotation for more of a stretch.

The fourth Quadratus Lumborum stretch is a little tougher, and if you have other issues (knee or hip pain), you might want to hold off on this one.

The last QL stretch is a little easier to do since you have the floor to help keep your hips in place. Pushing up when on your side will give you a great QL stretch.

Related Videos:

Quadratus Lumborum (QL) Stretches

7 Best Lower Back Pain Relief Treatments

7 Stiff Back Stretches

A stiff back can be caused by many things including arthritis, back strain, alignment issues, and general stiffness. These back stretches should help.

Some great ways to relieve a stiff back are pelvic tilts, bridges, trunk rotation, single knee to chest, and double knee to chest. All these help loosen up the pelvic and hip muscles, as well as the back extensors and trunk muscles.

A prayer stretch or child’s pose, and a cat/dog or cat/cow do a great job of stretching the whole back and hips, as well as other parts of the body.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain

Back Pain Relief Exercises & Stretches

Pages


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website 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 on this website. 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 website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.