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.

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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Sponsored Content: This video contains paid product placement. Thank you to Auvon, Inc. for sponsoring this video and providing Doctor Jo with a free Dual Channel TENS Unit to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to Purchase an Auvon Dual Channel TENS Unit like the one in the video!

General back pain can be helped with stretches, exercises, and other treatments. These back exercises & stretches are easy to do, and should help provide back pain relief.

To help relieve back pain, pelvic tilts, bridges, and supine trunk rotation will help loosen up the muscles while strengthening them as well.

Another great way to help relieve back pain is using a TENS unit. The folks at Auvon sent their Dual Channel TENS unit to use. The best part of using a TENS is you can do your stretches and exercises while it’s on.

For more strengthening, you can add onto the bridges by doing a bridge with a ball squeeze to help activate the adductor muscles, and then doing a bridge with a resistive band to help activate the abductor muscles.

Finally, stretching the quadratus lumborum (QL) in tall kneeling is a great way to relieve back pain.

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10 Best Back Pain Relief Exercises (Advanced)

Buy Back Pain Relief WorksheetAdvanced back pain relief exercises are great for helping to relieve general back pain. They are harder to do, so if you can’t keep proper form while doing them, you may not be ready for them.

If you aren’t ready for these advanced back pain exercises, try my basic back pain exercises.

The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them.

Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles.

Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out.

The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.

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