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:
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
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!
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
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).
Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
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.
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.
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.
