Back pain can make it difficult to perform everyday activities. Luckily, 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! They range from one simple stretch or exercise to a realtime video and a demo video. Just pick the one that’s best for you!
One Back Pain Relief Exercise in Real Time – The Pelvic Tilt
One Back Pain Relief Stretch in Real Time – The Knee to Chest
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With low back pain, sometimes it can be hard to lie down and get up. Here are some easy ways to help relieve low back pain while seated.
These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.
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.
Upper back pain can be caused when the rhomboid muscles get overworked & stressed. This real time rhomboid stretch can help relieve the pain.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
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.
One of the most effective back pain relief stretches is the prayer stretch, also known as child’s pose. However, this popular stretch can be challenging for those who cannot get down on the floor or put pressure on their knees. Fortunately, there is an excellent alternative: the seated rolldown stretch. This modification provides a comprehensive back and whole body stretch without the need to kneel or lie on the floor.
The biggest myth about back arthritis pain relief is that exercise makes the condition worse. However, this couldn't be further from the truth. One of the most beneficial exercises for back arthritis is bridging. Bridge exercises are great to do every day, but make sure to progress slowly so it doesn’t get inflamed.
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.
