Back Pain

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.

Back Pain Relief Stretches & Exercises

Buy back pain worksheetGeneral back pain can be caused by many things. Often tight back muscles will increase pain, tightness, and stiffness in the back. These back exercises & stretches may help.

Pelvic tilts and bridges are not only great stretches for the back, but they are great exercises too.

Knee to chest and trunk rotation stretches can help loosen up the back to help relax it.

Finally, a quadratus lumborum (QL) stretch may help relieve pain in the low and mid back as well as the arms.

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Back Pain Relief Stretches – 5 Minute Real Time Routine

Buy Back Stretches WorksheetThese 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.

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.

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Seated Back Pain Relief Stretches

Buy Back Pain WorksheetPeople with back pain often have a hard time getting down on the floor, and then once they are down, they can’t get back up. So here are some simple yet effective seated back pain stretches that can be done in a chair.

For the first back pain stretch while sitting in a chair, you can start with seated cat/cow or cat/dog stretches and seated pelvic tilts. You can use a towel to help move your hips.

Next seated knee to chest, seated piriformis, and seated QL stretches will help open up the lower back and relieve tightness.

Finally, seated hamstring and seated rotation stretches will help reduce back pain.

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Don't Crack Your Back! Try these Back Exercises & Stretches Instead

Buy Back Cracking Alternative WorksheetIn general, cracking your back (or adjusting your back) is not bad if done correctly, but it's probably not fixing the issue causing the back pain. These back stretches & exercises target muscles that often cause back pain.

If you have certain diagnoses, you should not crack your back, so these stretches and exercises are a better alternative.

Bridges are a great way to start to loosen up your back and hips.

Stretches like single knee to chest, supine trunk rotation, and lower back stretching with a leg cross over will help relax tight back muscles that might be causing your back to be out of alignment.

Isometric exercises are a great way to not only strengthen your muscles, but also help adjust your joints if needed. Muscle energy techniques (MET) help to do this.

Finally, prone props should only be done if you know what your diagnosis is. They are good for disc issues, but not other ailments.

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