Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are for general back pain relief. If you don’t know what’s causing your back pain, check with your doctor for a proper diagnosis and treatment plan.
These back stretches are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Because often with back pain, we wake up stiff and sore, or we can also have back pain at the end of a long day. These simple back stretches should help relieve back tightness and pain.
Supine Knee to Chest Stretch
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Supine Trunk Rotation
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Prayer Stretch/Child’s Pose
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times.
More Back Pain Relief Stretching Videos By Doctor Jo:
With osteoporosis, it’s important to perform exercises that strengthen the body while protecting the spine. Lying down in the hook lying position is a great way to help do this. The key is to move safely—maintaining good spinal alignment and avoiding twisting movements. These gentle exercises when done at one’s own pace should help with osteoporosis pain relief.
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!
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down.
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back exercises to help relieve pain & tightness.
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.
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are for general back pain relief. If you don’t know what’s causing your back pain, check with your doctor for a proper diagnosis and treatment plan.
