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:
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.
Osteoporosis develops when the structure and strength of bone changes. This can cause decrease in bone strength which can increase the risk of breaking bones. These gentle exercises for osteoporosis, when done at one’s own pace, can help prevent further decline and help protect the bones.
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
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.
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.
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
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.
