Sore back muscles are common when starting a new workout program or when exercising a little too hard. These back stretches can help relax a sore & tight back and provide pain relief.
A single knee to chest, double knee to chest, and supine trunk rotation stretch are great ways to get the back loosened up when the muscles are sore.
Some other great stretches for muscles in the back can be done by rolling onto the stomach. A prayer stretch or child’s pose and an upward dog or cobra stretch are great ways to stretch the back in a slightly different way.
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The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
Getting Back Pain Relief can be a daily challenge, whether the back pain occurs in the morning after waking up or at the end of a long day. This guided, real-time back stretching routine is designed to help relieve back pain, back stiffness, and improve back flexibility, whether you are starting or ending your day (or anywhere in between).
Stretches & exercises are a great way to help relieve back pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best one for you. So for 2025, here are some of my favorite Back Pain Relief Videos that actually work!
An achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
