10 Best Back Pain Exercises & Stretches (Basic)

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

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


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

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