Back Pain Relief Exercises & Stretches - Ask Doctor Jo
HTML-код
- Опубликовано: 6 мар 2017
- These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/how-to-rel...
The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.
Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.
Then try some gentle trunk 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 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.
Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.
Related Videos:
How to Crack Your Back:
• How to Crack Your Back...
Lower Back Pain Back Flexion Stretches:
• Lower Back Pain Back F...
===========================================
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards:
/ askdoctorjo
SUBSCRIBE for More Videos:
ruclips.net/user/subscription_c...
=======================================
Doctor Jo is a Doctor of Physical Therapy.
www.AskDoctorJo.com
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
plus.google.com/+AskDoctorJo
=======================================
How to Relieve Back Pain:
• Back Pain Relief Exerc...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
Спорт
![[BLACKSWAN] ‘Roll Up’ Official Music Video](http://i.ytimg.com/vi/ulvCwyKrwqw/mqdefault.jpg)
![NoCap - Maliboo [Official Music Video]](http://i.ytimg.com/vi/FUV7E0QyniU/mqdefault.jpg)
Purchase a printable worksheet with the Back Pain stretches & exercises in this video here: www.askdoctorjo.com/purchase-8-back-exercises-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
Hi medam my name is riya in India back pain problem grade 1 light Belgium
Hi my Dad have back pain and have back disk and I need home exercise program please
OMG TY SOOO Much this helped im
14 and im 180 pounds im trying to loose weight and its very hard for me and I had so much back pain and this just made my back feel sooo much better i feel like a new person thank you so much!!
You're welcome!
@@AskDoctorJo how many times will i do in a day??
oh look where months of online classes brought me ;)
Lol, so watch yoga videos now?
Saaammeeee
True😭😭
Same
Yep
Im 13 and my back feels like 70
-_-
same here but I'm 14
Same here but I'm 16😅
Same but I'm 15
Same 😅😂😂😂
Same but im 14
These are great! I'm in my 20s, but I've had chronic back pain since my teens. These stretches really help!
@@rahulsingh53754 It's okay. I go to the physio if it gets bad
@@rahulsingh53754 Mostly pain in the traps area. These days, mostly a dull ache, but if it gets bad, it feels like I'm being stabbed lol
hey when i do 2nd exercise my body is shaking is it normal
@@creativityandfood189 My personal trainer told me that this shakiness is your muscles working. If it's shaking a lot, you might be putting your muscles under too much pressure, so take it easy!
How is you back now any improvement? Im 17 my loweback hurts when it moves a certain way any advice?
To everyone who’s doing it at 15, relax sweetheart it’s okay to have back pain. I had it too but after doing these exercises everyday I recovered!
Thankyou
For almost last 24 hours, I was in deep pain and was having difficulty in even getting up from bed. I couldn't sit on my bed without a back support. And now after doing this exercise for merely 5 minutes, I am almost 80% healed. THANK YOU SO MUCH. May Allah bless you and your whole family.
You're welcome, and thanks.
i hope i don’t mess up the exercises and reinjure myself
Aamen
Go to this doctor. Here she go right here for you.
@@AskDoctorJo is it fine to do when you already having pain ...some people say don't do hip exercises while having pain in there
She a legend she still commenting after 3 years and thanks it helped
Thanks, and you're welcome 😎
Thank you Dr Jo..It helped me to overcome the lower back pain.
Truly said.
Thanks doctor jo
Ahh what a relief
She is the only doctor I follow when ever I face any pain.Thank you for gracing me with your videos
You're welcome!
I didn't really expect i would feel better after these stretches omg
same
@Aswathy Achu can we do this with our regular workouts aur exercise??
@@Pavankumar-gc1vhdo it
When Drake said "I'm too young to be feeling this old" my lower back felt that
LMAOAOAOAJQKAJ
😂ikr
Drake lmao try Nickelback pal
Пролщъдлддж
8ошьо
Ever since I was 12, I've had back problems but online school made it worse and I now feel like a 50 year old pregnant woman with octuplets
So,sorry🔥
same and ive gotten covid so ive been stuck in my room doing nothing except watching movies etc so my back makes me feel like i have the weight of an elephant attached to my spine
Sitting is ur enemy
here here i am 12 now and i have a back problem
Youre a guy arent u
Hey! I'm coming back here now and want to tell you that already after a week and 2-3 times every day doing these exercises, I'm better than before. I continue. The pain I had before was razor sharp and horrible. I am so grateful, Dr. Jo! 🙏🏼❤️✨
I'm glad they helped!
How are you dansa
Same situation I have back pain
I am pray for you and your parents good health and happy life
I understand your situation 😢
I can’t believe I’m 18 and watching this video😭
Me too😥😥
im fkn 16 and watching this
Ongggg
Lol I'm 16 and watching this 😂
Well I am 58 and watching this, damn!!!!!
Watch my demo on several ways to Crack Your Back Safely: ruclips.net/video/FBu618RuOto/видео.html
here I am a 15 year old in his natural habitat trying to figure out why his back his worse then his grandparents
I can relate bro-
Here, I presented backbone pain remedy, very simple remedy, you can try and reply to me on my channel. just type "backbone pain remedy 100% working" See my channel logo and watch that video. You can comment me under my video. Thanks
I’m 21 and my back is hella pain
Brother! actually, back pain depends on your type of work. if you work in the office while sitting on a chair then back pain happens. Or maybe any other problem.
This helped
Woke up with back pain… this was such a huge help ♥️
Dr Jo, thank you so much.
Just did the complete set after 3 days of back pain caused by heavy lifting in the garden.
Feels better already, God bless you❤
You're welcome. I'm glad it's helping.
I did these exercises twice today and I’m already feeling A LOT better! God bless you, doc! ♥️
Ok
Do we have to do all of them or one?
@@falakmalik4830 all
Yes for real she's the best doc and every like i get ill get reminded of this comment and vidio and keep doing them
You are an angel from Heaven . You dont how much i have suffered from back-pain as working in Retail standing 10/12 hours everyday .
JO you come from heaven ❤️
i’m doing this at the age of 13 THIRTEEN! 😭😭
Same bro😩😭
Im a 15 yr old and experiencing a very painful lower back pain 😭😭
same bro😭😭😭😭
Same💀
Samee
I was really having a bad backache for the first time in my life and your exercises really gave me a hope for quick and permanent relief, I’m gonna practice this daily .
Thank you ❤
You're welcome.
Going to try this. Although it hurts. Im 28 but feeling like 82yo recently. It hurts so much to get out of bed or change sides while sleeping or sit. My mood is zero because of it and im falling behind in university. Time to work out and everything will be okay in the end! :)
I'm sorry about your pain. I'm young too with back pain. No fun at all. Feel better soon
I just turned 30 and am fully feeling it... Feels like I'm double my age tbh.
Tho this account has alt accounts commenting basically the same comments of how it "changed their life within 5 min of doing it"..
I'll still try it.... Out of shear desperation. Ive noticed my back pain is x1000 when my period is about to start too btw if that helps u at all
@@cassandra811 Poor you :( -virtual internet hug- I've noticed the period thing too!
I think the reason for my backpain is too much sitting (sitting at university, at work, at home doing homeworks etc). I haven't felt pain for few months now. What i did was changed my lifestyle to more active one (just small simple things as walking to everywhere instead of taking a bus (I walk to work 40 minutes one way, luckily I live in a quite safe town). Sometimes I walk for the sake of walking, it's more fun with friends! I'm moving myself when cooking food etc. Now when it's summer I've also gone alot to cycling and generally enjoying all the summer activities! but I know for sure when the winter comes again then i'll be less active and I'm afraid that maybe the pain will come back again).
I hope you feel better soon too!
I hope get better soon! And try to maintain a positive attitude
@@cassandra811 Hey Cassandra. I'm 56 with lots of back pain and 1 thing that I have figured out that i haven't anybody say is that make sure you have a bowel movement every day to release pressure on those areas. Having ur period is adding more pressure. Hope this helps.
My lower back was hurting so much that I couldn't even sleep comfortably, and thanks to these excercises I feel way better now
How u feeling now?
I couldn’t sleep on my side comfortably after lifting something heavy, these quick exercises have helped a lot.
I am feeling low back pain..its really hurt and so much pain
I can feel your issue so, here I presented backbone pain remedy, very simple remedy, you can try and reply to me on my channel. just type "backbone pain remedy 100% working" See my channel logo and watch that video. You can comment me under my video. Thanks
@@rvbgamingyt4659 gghh
I have to say that I felt immediately better after doing these exercises. I had to do them a few times to make the pain go away, but these exercises sped up the process, I feel.
I have bad lower back pain everyday your video popped up on my feed last night, I tried the stretches the next morning and I’m feeling much better. Thanks Doctor Jo!😊
You're welcome!
THANK YOU SO MUCH FOR THIS!!!!!!!!!!!!!!! I could cry right now these have seriously helped my back pain so much i feel like a new person
You're welcome!
Very informative.Thanks.Will try
How long have you done it?
Anshul Yadav It took me around 15-20 minutes but I add 2 more exercisers
I felt the difference the first time I tried it. I'm keeping up with these stretches. Thank You...my bk was soo much in pain before I found your vid. 😭 Definitely a new subscriber.. 💙
My wife tried this out for her back pain ....She got instant reilef ... Very happy to see her out of pain ....Very thankful indeed !!
I'm glad it helped!
Is it bro
in how many days your wife get relief
2
@@AskDoctorJo Dear doctor Iam suffering from back pain forabout ten days. I wentto doctor and he prescribed pain killer., tabletof gas and calcium butno espected result.
This is great. Instant lower back relief!! The pain was carried with me since days of riding.
Dear Dr Jo (again), another very useful video. Had very unexpected and painful sciatic symptoms today. Could barely walk. Probably over-exercised too much of late and lower back, just above right buttock, went into severe spasm. Modified the exercise 1 min 15 seconds into the video. Lay on back, but turned slightly to the right to lean on the spasming part. Micro-stretched the muscle up, not down, and immediate relief. Am walking normally again, with only a slight stiffness now - but no real pain. I'm sure it will be fully sorted in a couple of days. You are an inspiration.
Thank you, this really helped. I'm currently 15 and have COVID 19, and days of just lying in bed brought me back pain from the lack of movement. But this is super effective!
You're welcome.
same !
Get better😊😊😊
I did it today for the first time and beleive me i heard sound of my bones while performing the exercise. So much releif. Glad I found you Doctor❤️
Glad it helped.
On the rotation, I do 10 on each side and count to 10 for each side. First thing in the morning is great.
Perfect 😊
Thank you Doctor Jo, I was having some difficulties finding the right routine for myself, but these are the stretches that really make a difference for me, thanks!
You're welcome!
Online classes have definitely brought me here.
Thanks for the help. Feeling better
You're welcome.
My back side pain
👍👍
I'm 20 and my parents are like.... you're so young and you have back pain? Yes I do! 😭
same yr still I'm only 18😥
i am just 15
after sitting on study table for 15plus hour for months i am here
this education system
i am having back pain like a month
cries in asian
14
I felt instant relief after doing these exercises. I will keep doing this on a daily basis. Thank you so much.
You're welcome.
So did it work?
Two days ago, I washed all my knitted sweaters and long scarfs on my hand (6 sweaters, one poncho and 7 scarfs) for two continuous hours and I was in much pain, and today I was cooking all the morning and God, just standing for two hours and half made my back hurts even more, and wow, just wow, I can't believe these stretches actually worked out well! It did really relieve my pain, I'm gonna do it once more for full recovery but thank you so much, you're a saviour!!
You're welcome!
@@AskDoctorJothank you❤
from few days im feeling this back pain and findally i found your YT. Im so thankful. im feeling so good now. much love.
Oh myyy godddd this is for real the most genuine channel on youtube holy shit had pain for 2 weeks felt like crap this 5 minute video fixed it all thank you so muchhh
You're welcome :-)
Gosh these exercises are so good for my back. It’s made a big difference. Bought a standup desk and need a much better chair.
I have had lower back pains for a couple of weeks now and I just did these stretches because I could not sleep. This and a diet to shrink my stomach is gonna be the new routine. Day 1 of stretches done.
Do you have any tips about the diet to shrink the stomach? I am getting worried about possible heart attacks because I just seem to have a lot of abdominal fat
I was having pain.. So I just did all of these exercises only 2times in 25min.. I felt Relaxed.
Thank you so much for this video! I was in almost constant pain in my back from a fall in the spring. I've tried all the different stretches, exercises, etc. Nothing. Then I did your Pelvic Tilt. On the 2nd or 3rd rep, I felt a minor pop and warmness started radiating out. Walking and sleeping so much better!!! You are a Goddess!!!!! Thank you!!!!
You’re welcome!
Last night I couldn’t sleep until 4.30 am due to back pain. As living alone there’s no one to ask for favor. Trying to figured it out then found this video, doing the stretch as instructed and honestly I’m impressed that I felt instant improvement and recovery. Fall asleep 10 minutes after doing the stretch. Thank you so much! This really help.
You're welcome! Glad it helped.
)l
I'm feeling so much better, I definitely did not expect for this to be that effective
Trust me it worked. I was suffering from 15 long year back pain..it relaxed me even after one attempt.
This lady savin lives
I'm constantly having sharp constant pains in my lower back, mainly on my right side where it hurts to bend over and I feel so tense all the time. Thought maybe I needed to start stretching cause I couldn't get my back to pop and after doing this I got my back to finally relax enough to pop and relieved some pain for me!
I have the exact same problem now
I got sudden severe waist pain today. When I did these stretches, it helped me a lot. Thank you so so much❤
You're welcome.
Ma'am you're such a blessing! I was in cruciate back pain the whole day sitting and studying. Back pain is such an old acquaintance of mine. Today a load of burden has been lifted up from me. I found out this. Ma'am!!!!! How to thank you enough for this?
hi Ma'am thank you so much,you really help me last night I can't because of back pain,I try your exercise it really helps me a lot thank so much Ma'am stay safe
Instant relief after about 5 minutes of doing this!
Really?
true
Same here
I can't believe I have avoided any back pain for sooooo long now I am 62 all of a sudden back pain that wakes me up in the morning 😢pls God take it away 😢😢
This is the first stretching that gave me some relieve to my back pain! Will definitely do this more regularly! Thank you Dr Jo!
You're welcome!
being at home in this pandemic is the main reason why i am here :'>
heard my bones crying when i did this and i feel soooo much better lmao
Why am I seeing people interested in kpop here maybe they are mainly the people who get back pain like me hahahaha 😆
I was suffering from back pain for 2 days.
Followed this and the pain was instantly reduced. Thank you so much❤
You're welcome.
If anybody is optimistic, I can honestly say doing a round or of these stretches instantaneously gave my back some relief. I’m sure if I consistently do them daily I’ll see results I’m looking for. Thank you.
You're welcome. Glad it helped.
This is honestly my favorite yt channel. I’ve been doing some stretching before bed and I wake up more rested. Thank you!
Thanks, and you're welcome!
P0 mj9nnmm.
Holy crap...that fixed my pain in 5min ..!! Was having since morning workout. couldn't walk properly the whole day. Thank-you doctor ♥️
You're welcome.
Such a bad liar
@@chemsboukezioua9003 give me one good reason why would i lie about it?
I’m 22 years old and my back has been horrible . I literally could barely move . I was so desperate for help I decided to book a 30 minute massage because that’s all they had left sadly . It didn’t help 😢. I researched this when I got home and I don’t regret it . This has helped me so much . I feel so much better
Glad it helped.
I started having a dull pain in my back several days ago (not sure if it’s from a viral infection). I just woke up in the middle of the night due to the pain and wanted to look for some exercises that could relieve the pain. It’s too early to tell whether these exercises would be effective for me but it’s comforting to know that many of you have also been suffering from back pain and feel much better after these stretches! Hope we all have a healthy, strong and pain by less body!
Whoa. I'm in the same boat. Never had a back pain along with a viral infection before. How are you now?
I’m about to try this. I’m in my mid-twenties and for a few weeks now, I’ve had the worst lower back pain in my life. I’ve tried pain medication, a seat cushion for my desk, resting in bed/on the couch, and nothing seems to work. I can’t even get through a Yoga for Lower Back Pain video all the way. I can hardly bend to reach the faucet in the bathroom, scoop my cat’s litter, or reach forward to grab something without sharp pain in my lower back. I don’t know what happened. I’m really hoping this video will bring me some relief.
So did it bring a relief?
Update
I just saw your complete video and tried almost all the Exercises.
I felt instant relief.
Thank you Sooooooo much doctor.
You're welcome! Glad it helped.
Me too !!
I was dying with severe low back pain. And I found your video. You did magic and all my pain was gone! Lots of love for you ♥️
Glad it helped.
The moment I saw Jo doing these moves… I knew it was for me. I was imagining the feeling of the stretches.. yep so simple🙏🙏🙏
Wow, I have quite a horrible pain in my back for the last three days. After doing some of these exercises for just 15 mins I have noticed a HUGE improvement! Thank you very much for making this video.
You're welcome. Glad it's helping.
Thank you so much! I was in tears from back pain that came about randomly today and this completely took it away. You’re amazing!
You’re welcome, and thanks.!
Same! I was crying so much and after this video i felt my whole body transform!
These exercises faster and effective than any med or pain killer. I cant believe its work like magic. Thank you sooo much
You're welcome.
Much bless doc ! I will change the mattress and doing this exercise often morning jogging and cardio.
You're literally a live saver thank you!!
Thank you so much Ma’am! ❤️ I feel better, been having back pains for months now. Finally, I found this vid. I felt the difference. 😌💛
You're welcome.
Wow ! This really works 👍
I visit this video about twice a year. Thank you 🙏
You're welcome, and thank you for your support!
Wow it really work I tried it the first time today and it really works 😄💕. I got rid of back pain after I did my exercises
Thank you! I have been having sudden spurts of pain all my life in my back, the double knee really helped
You're welcome! I'm glad it helped.
wow thank you for sharing your vedeo tonight while I'm heavily hurt my back pain recently. after I follow your vedeo I realized my back pain is already release.Thank you so much for your actual demonstration I really appreciate and grateful to follow you all the way.God bless you more yoga exercise.
You're welcome.
This is magical doctor…. After a volley ball game my back sprained and i was taking rest at home . After a day i did this and this really helped. Also i was applying pain relief oitments for quick recovery . But this really worked . Thanks a lot. Wonderful
You're welcome.
With the covid lockdown, that relived my backpain soo much. 20 minutes twice a day. Thanks ❤
You're welcome!
@@AskDoctorJo Dr, I have pain in lumbar region, its localized... Will it help?
Girl, I live you to pieces! My back feels so much better. I closed on my new home last month and messed up my back pretty bad during all the lifting and moving. I’m also seeing a chiropractor but these exercises help even more. I’ll be doing every morning. Once again thank you soooooo much!
You're welcome!
Thank you Dr. JO! YOU HAVE GIVEN ME MY LIFE BACK... These few exercises have erased 80% of my pain. Now I just have to allow time for my back to heal. Thank you!!!
You're welcome!
I have lower back pain from running and exercise. And I do this exercise the pain relief is instant! Thank you Dr.Jo! You are awesome!
You're welcome, and thanks! 😎
God bless u... Feeling so relaxed after doing diz exercise for my backpain
I'm having severe pain in my back.. Thank you doctor jo for helping me and all the students who are suffering at young age because of online classes..
You're welcome.
I’ve been having very bad back pain, and when I did these exercises it felt like it changed my back into a new back. I subscribed!! Thank you so much doctor Jo!!
You're welcome, and thanks! I'm glad they helped.
Thank you for this❤️❤️my father is totally fine now just because of you ❤️🤗thank you ❤️god bless you always ❤️❤️
You're welcome! Glad it helped.
Thank you! I’ve been doing these exercises all week, after two days of barely being able to move without tremendous pain. I’ll be doing these everyday now, pain or not.
You're welcome!
Pilates has been a lifesaver for my back. These are great recommendations!
Thank you Doctor Jo! Not sure what happened but I suddenly had this aching lower back pain when I woke up this morning and felt difficult to complete the normal daily prayers. I did exactly what you said here and it is bearable now. ❤ May God bless you
You're welcome, and thanks.
Thank you so much, although my back is not completely gone I felt so much relief doing most of these stretches.
You're welcome.
This worked with my lower back pain that’s been bugging since morning. Thank you for uploading this 💛
You're welcome.
These thing actually works for me. Amazing
Thank you so much, I immediately felt relieved after months of lower back pain!
You're welcome!
this is so good Jo! Kudos to everyone that has never gave up in the journey to correct their posture! I did and now this is my passion to spread the voice along professionals like you! Namaste
Thanks!
I am a little girl and my back hurts me so much i try that exercising and it works thanks doctor jo....
You're welcome.
Helped so much had so much tension in my back that I was Finna have to go to the hospital. That’s how bad it felt completely relieved it got some little cracks and pops. Good to go. Thank you so much.😊❤
You're welcome.
I just tried this exercises and it released my back pain immediately! I could barely do upward dog yesterday but after tried this I could bend much more without any pain.
I love you so much you helped me through everything with these stretches I 10/10 recommend dr jo!!
I woke up with a slight back ache and after the exercises on the video, im feeling better already. Thank you Dr Jo.
love from Kenya.
You're welcome.
I’ve been suffering from back pain for a few weeks now and it’s just getting worse. I tried this and I felt a lot better. Thank you so much for this!
You're welcome!
OMG! My back was aching so much that I wasn't able to get up from the bed and I followed you an' now everything's fine
I had a nasty catch in my lower back and this helped me a lot. Thank you so much
You're welcome.