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 Lower Back Stretches for Low Back Pain Relief

Purchase Lower Back Stretches WorksheetThese back stretches are for general lower back pain. If you have a specific injury or diagnosis, some of these might not be appropriate, so check with your doctor or physical therapist first.

The first three lower back stretches are the pelvic tilt, the cat/dog stretch, and trunk rotation stretch. These are a great way to start with to loosen up the low back and core muscles.

The fourth low back stretch is a trunk rotation with crossing the leg over the body. This will give you more of a stretch in your low back, and it might also adjust your back.

The next back pain stretches for the lower back are hamstring and hip flexor stretches. When either of these are tight, they can pull the pelvis one way or the other, and this can cause low back pain. Stretching them should relieve the tightness.

The prone press, single knee to chest, and double knee to chest are also great stretches. Make sure you know what is going on with your back though since for certain diagnoses, you might not want to do these.

The last low back stretch is the prayer stretch or child’s pose. It does a great job of stretching your whole body from your shoulders, upper back, lower back, hips, knees, and even your feet.

Related Videos:

7 Best Lower Back Pain relief Stretches

How to Relieve Back Pain

7 Great Core Strengthening Exercises

Sponsored Content: This video contains product placement. Thank you to King Athletic for providing Doctor Jo with a free Swiss Ball to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a King Athletic Swiss Ball.

These core strengthening exercises are great for improving your core strength. This can help prevent injury, increase core stability, and improve balance. This video starts off with some beginner core exercises and then progresses to some harder ones.

Progress through these core strength exercises at your own pace. If this is your first time doing core exercises, you may not be ready for the last ones yet. It's better to do the easy ones first and then see how you feel the next day.

The first exercise is a pelvic tilt. This is great to get the core moving, and strengthening the whole pelvic area.

The second core exercise is going into a bridge. This not only works your core, but it also works your glutes and hamstrings. If two legs are easy, you can do them with one leg at a time.

The third exercise is with a Swiss or therapy ball. A prayer plank on the ball is a great way to activate your core. You can do this modified or a full plank.

Next you will do a trunk rotation lying down with your feet on the ball. This is great for your oblique muscles. You can also do the trunk rotation seated on the ball. Using a weight will give you an extra workout, but you don’t have to use one.

Now for some harder ones for core strengthening. This one is in tall kneeling, and you will lean back slightly. You can have someone hold onto your feet, or you can place them under something for support. When you are ready, you can do them without any support. This works your core, glutes, hamstrings, and quads.

Finally you will do a standing march with elbow tap. You can do this on the same side or opposite sides. Try not do bend your back forward, and use your core to lift your knees.

Related Videos:

Back Strengthening Exercises with a Swiss Ball

Moderate Swiss Ball Exercises

Real Time Seated Knee to Chest Stretch to Relieve Lower Back Pain & Hip Pain

The knee to chest stretch is great to help relieve lower back and buttocks pain. It can be done seated, lying down, or standing up.

Often when we sit for long periods, our low back get stiff and painful. This simple stretch will help stretch the areas to ease tension and pain.

It can also be used to stretch your hip and knee as well.

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How to Relieve Lower Back Pain

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Real Time Rhomboid Stretch to Relieve Upper Back Pain & Shoulder Pain

The rhomboid muscles often get overworked and stressed when sitting for long periods, especially when you work at your desk all day. This rhomboid stretch will help relieve upper back, shoulder, and neck pain.

The rhomboids  help squeeze the scapula (shoulder blade) towards the spine.

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Stretches for Rhomboid Muscles

Thoracic Back Stretches

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