Back Pain Relief with Extension & Rotation Stretches
This video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs. Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back.
Next try some gentle rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 30 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. If you need more of a stretch, then you can bring your top leg up and over to rotate your whole lower body to one side and then the other. This will be done for 30 seconds, 3 times on each side.
The last one can be performed standing up. Put your hands on your hips and lean back. Try not to bend your knees, just at your lower back. Again, this will be done for 30 seconds, 3 times.
These stretches should not hurt. If they hurt, you are either pushing too hard, or not exactly doing it right. If there is sharp pain with any exercises or stretches, stop immediately and talk with your doctor or therapist.
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.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are great for general back pain relief.
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.
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!
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.
When trying to find the perfect mattress to help relieve and prevent back pain, the main thing to look for is a mattress that has the right amount of support to help keep your spine in proper alignment, or a neutral position. The mattresses designed by Back Science are designed specifically to help improve overall sleep posture, keep the spine optimally aligned, and reduce muscle and joint pressure throughout the back and neck.
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.
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.
This video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs. Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back.
