Buy a printable worksheet with the Back Stretches in this video here: www.askdoctorjo.com/stiff-back-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
I went to the chiropractor for the first time ever this week, and he told me I was really stiff and need to stretch more, so these exercises are perfect. They're quick and simple, and I'll definitely start doing them.
Wow, these stretches are truly amazing. I have back pain every single day from working too much and being hunched over a desk. I did your stretches this morning for 30 mins and experienced no pain at all today. Thank you so much, I will be incorporating this into my morning routine for sure!
I actually got costrochondritis from hunching over my computer all day during online schooling (college 😓). So this has really helped get me moving and relieve that muscle and joint stress after hunching over all day, thank you :)
Good Evening Dr. Jo, these videos are AMAZING! Especially since you actually explain everything. I was run over by a car last June & the PT wasn’t doing anything. These really help. Thanks loads and stay well.
This video needs more credit for anyone questioning wether this is good or not this is exactly what my PT sessions involved when I finally decided to go to the doc for my lower back pain
Im military and my specific job is quite straining on the back (heavy armor for 12-14 hrs a day). I started developing back stiffness and even had a little bit of a strain the other day (and I’m only 19!). Figured I better start stretching. This video is perfect, thank you so much.
Did a lot of heavy exercises at the gym and the next day my back was really stiff! These exercises helped me a lot and for that I'm truly grateful, thank you!
As a 20 year old with stress fractures and a close call with a slipped disc on my L5, this video was a god send! I forgot all my physical therapy stuff but this was pretty much the same thing we did!! Thank you for sharing!!!
Damn! Just came back from a workout and my back was so stiff , these stretches helped me out so much! Definitely gonna incorporate this into my routine 🤙🏾🤙🏾
I have chronic low back pain due to disc desiccation, multiple herniated discs and stenosis and found these really helpful - particularly because it feels good to do each of them. (But I would love a full length video with you doing the complete routine per your suggestions.) I need to take screenshots to remember each stretch until I have them memorized. Thank you thank you 🙏
This will definitely help. I am attempting to be mindful of my tendency to have an anterior pelvic tilt that makes my swayback worse than it needs to be, and loosening up my lower back is half or it; the other half is tightening up my abs. I'd love to see you do a video for stretches that large busted women can do to help cope with the discomfort that engenders in traps and neck and upper back. I want a reduction but I need to be able to function between now and then.
That pelvic tilt and lift one was exactly what the doctor ordered! 😉 Thanks so much! I sit at a desk all day and my low back has been suffering. Now I know what to do to get flexible again.
Thank you, I was walking with my back arched over. It felt like a resistance band running through my back to my legs. I was thinking about ringing in sick to work but your exercises have loosened me up. There's still pain but it's manageable and I think I can go to work now. I've never rang in sick in the 6 years I've worked there and I don't want to start now
Thank you! I’m a dancer and although I know all of these stretches it helps to have a nice sequence I can do in the morning and night when my back gets tight. It’s recently been tight, which is uncommon.
Thanks, and you're welcome! Yes, I have several videos for the mid back. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Hello doctor Jo Iam having lower back pain.I feel its muscles pain.I have long sitting working hours.please recommend me exercises or medicines I also have knee pain too
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
The one I’m using in the video is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like. Here's a link to that video: ruclips.net/video/v-Nq8qm7RQk/видео.html
Doc, about 9 months ago I got a revision tkr done. My quads are still bit weak. I have been doing exercises for that.Some ten days ago I started having sharp pain in my hip which appears only while walking. The doctor said to go for exercises to strengthen back but my physiotherapist is working for hip only. Any suggestion please.
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: ruclips.net/video/VatNBZh66Po/видео.html
Doctor Jo, I have lumbar scoliosis and due to that I am not able to sit properly and relaxed. Mostly I feel discomfort in sitting, walking and even while lying down my back is not flat on the floor and not relaxed. I am living with pain. Please advise me. Thank you!
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
When I did 3:00 I got some serious pain or something like that there cause I am playing basketball and my back and legs are really hurting this really helps thank you
I was sceptical, because i think my stiff back is due to my pinched neck nerves. But the first 3 exercises gave me instant relief. Then the next two I couldn't do comfortably.
Hey Doc it’s nice to see your back pain exercise movement but here i have questions for you Q1. Patient who got Open Heart ♥️ Surgery just 2weeks ago but extreme level back pain and stiffness she tried every another options like strong dose medication, physio, all kind of ointments but nothing works better here and pain remain same, so what could be the most effective exercise for those patients ??although doctor’s recommendation they can not bent from chest at least for 3 months so please give advice or some exercise tips which can eliminate severe back pain. Kindly help here Tq!!
You're welcome, and thanks! It kind of depends on specifically what's causing the twinge. I do have a video about hot vs. cold therapy. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Thank you Dr. Jo. I bent forward and down in a bit of a weird way. I had been doing a lot of dry dusting and vacuuming new hardwood, and I think I had not been moving my hips and shoulders with the motion. I will not plant my feet to do it now. The twinge or slight pull happened when I did another innocuous bend forward later for something else. I am very active and it only happens once in a blue moon.
You're welcome. Ice/cold is usually good for when something first happens to help calm down any inflammation, usually the first 24-48 hours. It can also be used after working out or doing therapeutic exercises. Heat can be used to help relax muscles before stretching or at the end of the day to help loosen everything back up. Hopefully you will feel better soon.
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Hi dr Joe nice. I follow ur exercises one small request the subtitles should be in the top. So tht v can able to c ur exercises v v can't able to c u exercises pic it's fully hiding so plz put the sub titles in the top. So tht v can able to c ur full video of exercises.... Plz........
You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
I feel pain in lower back, just above lower back, mostly on left side and sometimes on right side. Most of time i sit, nsture of my job. I don't feel while i am running or walking but it hurts when i stand up. I can't pin point where pain is, also i feel my thighs, calfs and back very stiff.. I do workout 4 days a week. When this pain started i was not going gym.. So if you could advise..
Unfortunately, I don't know what that could be since I can't evaluate you. It could be a number of things. If you sit most of the day, make sure you are getting up every 45-60 minutes and just moving around some. Also, making sure your workstation is set up to give you the best posture and support might help.
Ok, so I am back with a new question.... Typically when my low back is aggravated the hips shift to the strong side, hence walking like a character from the Living dead. As of now that's how it has been for 2 days. So I notice when I foam roll the low back muscles and a little of the top of the I.T band for about 10 minutes, when I get up my hips have almost shifted back to center and the pain is a little less. My question is this... Could this be weak glutes or hams ?? I know for sure based on an old MRI that I have a little of spinal stenosis and some degenerative discs around L3-L4. This is weird. I've never had a sports injury too severe. My flexibility in my hams, and glute area is very good. Any help is appreciated. I would like to have an idea of what to work on in strength to develop a better kinetic chain. Thanks
![Best Stretches For YOUR Lower Back Pain [SO IMPORTANT!]](http://i.ytimg.com/vi/OWERjHZbfmY/mqdefault.jpg)
![Best Stretches For YOUR Lower Back Pain [SO IMPORTANT!]](/img/tr.png)
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Buy a printable worksheet with the Back Stretches in this video here: www.askdoctorjo.com/stiff-back-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
!ll
Where to buy your pillow?
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
4
Mam shell we do these exercises for scoliosis please reply
I went to the chiropractor for the first time ever this week, and he told me I was really stiff and need to stretch more, so these exercises are perfect. They're quick and simple, and I'll definitely start doing them.
Good luck.
Update on ur pain level ?
Have a pain in left buttock can do this exercise?
21 and i have entered the old man stage. Thank you for the videos👍
You're welcome.
That cat/dog alternating pose provided some instant relief to my lower back! Thank you 😭
You're welcome!
Facts this helped me good
How to do it?????
This helped so much!!
@@arpanachauhan9390 6:20
Wow, these stretches are truly amazing. I have back pain every single day from working too much and being hunched over a desk. I did your stretches this morning for 30 mins and experienced no pain at all today. Thank you so much, I will be incorporating this into my morning routine for sure!
You're welcome!
I actually got costrochondritis from hunching over my computer all day during online schooling (college 😓). So this has really helped get me moving and relieve that muscle and joint stress after hunching over all day, thank you :)
You're welcome.
wow, i have costochondritis and they always ask if I played any sport ( i dont) so i was always so confused! this makes so much sense
The cat dog really did help the most! I never stretched my back before
These stretches were amazing for my back pain.
I followed each one of these stretches for two weeks straight, and my shoulders have never felt better! Thanks!
You're welcome!
dr. jo is a life saver. after a good session of skating, i always watch her vids bc im as stiff as a wooden plank after im done skating.
Well geez, I’m so glad that Mr Bear’s back is feeling fine at the end. Thanks for the back stretch exercises.
You're welcome.
Good Evening Dr. Jo, these videos are AMAZING! Especially since you actually explain everything. I was run over by a car last June & the PT wasn’t doing anything. These really help. Thanks loads and stay well.
Thank you, and you're welcome! Sorry to hear you weren't getting much relief with PT. I hope you feel better soon.
This video needs more credit for anyone questioning wether this is good or not this is exactly what my PT sessions involved when I finally decided to go to the doc for my lower back pain
All of sudden after these stretches I got sleepy and pain is gone.😴💃
Thank you so much.
You're welcome.
Thank u! Ive been trying to do these everyday but life gets in the way. But when I do, I feel so much better.
You're welcome!
Dr Jo. Her exercises are simple/ easy to follow and beneficial.
Thank you for your remedies. May peace be with u
You're welcome, and thanks.
me watching this at 17 👁👄👁
Watching this at 16😢
@@VienGalvezme too 😢 I’m just generally tight and hitting the gym a couple times a week doesn’t help
Dude same😭😂
It's normal guys, I'm 25 now and had my first back problem when i was 16 and I'm fine thanks to exercises like these and workout. Don't worry
I have scoliosis and have to wear a brace for it, after I did this it helped relieve my back pain so much it feels loose back there haha
I have also scoliosis
Im military and my specific job is quite straining on the back (heavy armor for 12-14 hrs a day). I started developing back stiffness and even had a little bit of a strain the other day (and I’m only 19!). Figured I better start stretching. This video is perfect, thank you so much.
You're welcome.
Did a lot of heavy exercises at the gym and the next day my back was really stiff! These exercises helped me a lot and for that I'm truly grateful, thank you!
You're welcome! Glad they helped.
Wow! My back feels so much better! I cannot thank you enough
You're welcome.
As a 20 year old with stress fractures and a close call with a slipped disc on my L5, this video was a god send! I forgot all my physical therapy stuff but this was pretty much the same thing we did!! Thank you for sharing!!!
You're welcome!
You are a legend doctor Jo. Thanks from Australia 👍🏼
Thanks, and you're welcome.
I go gym 5 days a week and needed some stretches to sort my back out and these helped massively Thankyou very much.
You're welcome.
Working for now for 3 months . My work area is my dining table and chair. I always come back to your videos for back relief. Thank you very much .
You're welcome.
A big help. So good to have clear instructions from such a nice person.
My back pain was completely vanished! Tysm!!!
You're welcome!
Very helpful, clear presentation. Thank you!
You're welcome!
Damn! Just came back from a workout and my back was so stiff , these stretches helped me out so much! Definitely gonna incorporate this into my routine 🤙🏾🤙🏾
It really worked , I had a seviour pain in my back, but after doing all these stretches I feel relieved ,😊😊
I have chronic low back pain due to disc desiccation, multiple herniated discs and stenosis and found these really helpful - particularly because it feels good to do each of them. (But I would love a full length video with you doing the complete routine per your suggestions.) I need to take screenshots to remember each stretch until I have them memorized. Thank you thank you 🙏
I subscribed 😊
Thanks, and you're welcome. I have many real time videos you can follow along with me. You can find them at: ruclips.net/user/askdoctorjo
This will definitely help. I am attempting to be mindful of my tendency to have an anterior pelvic tilt that makes my swayback worse than it needs to be, and loosening up my lower back is half or it; the other half is tightening up my abs.
I'd love to see you do a video for stretches that large busted women can do to help cope with the discomfort that engenders in traps and neck and upper back. I want a reduction but I need to be able to function between now and then.
That pelvic tilt and lift one was exactly what the doctor ordered! 😉 Thanks so much! I sit at a desk all day and my low back has been suffering. Now I know what to do to get flexible again.
You're welcome!
Thanks. First day back at work and the back is tight or stiff as anything. Much appreciated.
You're welcome.
Thank you, I was walking with my back arched over. It felt like a resistance band running through my back to my legs. I was thinking about ringing in sick to work but your exercises have loosened me up. There's still pain but it's manageable and I think I can go to work now. I've never rang in sick in the 6 years I've worked there and I don't want to start now
You're welcome.
These definitely relieved my stiff back
Thanks for this video , can you make some more videos of variations in exercises for stiff back
You're welcome. Yes, I have many. You can find them at: ruclips.net/user/askdoctorjo
Thank you so much! I’ve been doing manual for a small amount of time .
You're welcome!
Thanks these were really helpful for my back stiffness, appreciate it ❤
You're welcome.
You just saved me a lot of pain thanks 😊👍🏻
You're welcome.
Thank you!!! these helped so much the first gave me instant relief from pain!
You're welcome!
Can slip disc patient do prayer stretch exercise I hope this will it trigger the pain!
Thank yu lady!!! very helpful... 3 weeks cant jog for now... but I'll still walk...
You're welcome!
The way you say “disclaimer alert” made me love your videos
😎
thank you . you saved my day
You're welcome.
When I do the child’s pose I feel a dull pain in the lumbar spine as well as when I do the cat pose I feel the same pain... any idea why??
appreciate the help doc, much love 💪🏼
You're welcome.
These helped me so much, thank you doc!
You're welcome!
This video saved my life ❤
Thank you! I’m a dancer and although I know all of these stretches it helps to have a nice sequence I can do in the morning and night when my back gets tight. It’s recently been tight, which is uncommon.
You're welcome! I hope they help.
He's so well behaved
He's pretty chill unless there is a tennis ball in site :-)
@@AskDoctorJo lol
Thank you Dr. Jo.Already on my second set and already feel better results.
You're welcome.
I'm Hoping, These Exercise/Stretch Really Work ?
This is awesome 🤩 thank you! Do you have a video for Stiff Mid-Back?
Thanks, and you're welcome! Yes, I have several videos for the mid back. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
My back (specially) put up fat in just 3-4 months I don't know how my food or exercise habit haven't changed. Should I consult to a doctor!?
Can i do the prayer stretch/child's pose eventho i have cervical spondylisthesis? Thank you doc jo
Very helpful. Great demonstration, great video.
Thanks.
Thank you for this ... Regards and Love from India 🇮🇳
You're welcome.
Thanks for this. You’re very helpful. 👍🏼
You're welcome.
Spina bifida stretches? I found out i have spina bifida occulta and I have back pain everyday
What is the name of that pillow? I need a pillow for exercising. Due to car accident injury.
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Hello doctor Jo Iam having lower back pain.I feel its muscles pain.I have long sitting working hours.please recommend me exercises or medicines I also have knee pain too
Thank you so much this helped so much. Have been studying in the same position for hours. Love ur socks btw
You're welcome, and thanks.
Hello mam when I turn I feel like something in my back muscle and it is paining sometimes can yu help me to get relieve of it
It's really helpful
Thanks
You're welcome.
I m nation level boxer from India it’s really amazing thank you 🙏🙏🙏
Which is the best time for this exercise?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Thank you for this amazing video i got instant relief after doing these exercises, btw can you make a video on some neck stretches too?
You're welcome. I have several. You can find all my videos on my channel: ruclips.net/user/askdoctorjo
Can you please let me know what pillow this is? It seems to be one I’ve been looking for a bit higher that normally and great support!
The one I’m using in the video is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like. Here's a link to that video: ruclips.net/video/v-Nq8qm7RQk/видео.html
Doc, about 9 months ago I got a revision tkr done. My quads are still bit weak. I have been doing exercises for that.Some ten days ago I started having sharp pain in my hip which appears only while walking. The doctor said to go for exercises to strengthen back but my physiotherapist is working for hip only. Any suggestion please.
Dear when I'm standing form sitting position my back becomes stiff it's difficult for me to straigten my back pls help,
You're amazing. I feel so much relief!
Thanks! Glad they are helping.
Ur subtitles cover ur whole stretch out
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: ruclips.net/video/VatNBZh66Po/видео.html
Do we have to use that pillow your using for it to work?
Doctor Jo, I have lumbar scoliosis and due to that I am not able to sit properly and relaxed. Mostly I feel discomfort in sitting, walking and even while lying down my back is not flat on the floor and not relaxed. I am living with pain. Please advise me. Thank you!
Hi, where can I buy that soft purple pillow your using? I like putting something soft under my head, and that looks really comfortable
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
Thank you - Thank you - so helpful!
You're welcome!
When I did 3:00 I got some serious pain or something like that there cause I am playing basketball and my back and legs are really hurting this really helps thank you
You're welcome.
Can i do plank pushups and jogging with this?
Amazing thanks doc🙏🙏✌️✌️✌️✌️✌️
You're welcome.
I was sceptical, because i think my stiff back is due to my pinched neck nerves. But the first 3 exercises gave me instant relief. Then the next two I couldn't do comfortably.
Glad some helped.
Hey Doc it’s nice to see your back pain exercise movement but here i have questions for you
Q1. Patient who got Open Heart ♥️ Surgery just 2weeks ago but extreme level back pain and stiffness she tried every another options like strong dose medication, physio, all kind of ointments but nothing works better here and pain remain same, so what could be the most effective exercise for those patients ??although doctor’s recommendation they can not bent from chest at least for 3 months so please give advice or some exercise tips which can eliminate severe back pain. Kindly help here Tq!!
Thanks! I am going to do those tonight!
You're welcome!
Thanks
You're welcome.
For a stiff lower back or twinge do you recommend ice pad or heating pad? thanks this is the best! Lisbeth 🌹
You're welcome, and thanks! It kind of depends on specifically what's causing the twinge. I do have a video about hot vs. cold therapy. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Thank you Dr. Jo. I bent forward and down in a bit of a weird way. I had been doing a lot of dry dusting and vacuuming new hardwood, and I think I had not been moving my hips and shoulders with the motion. I will not plant my feet to do it now. The twinge or slight pull happened when I did another innocuous bend forward later for something else. I am very active and it only happens once in a blue moon.
You're welcome. Ice/cold is usually good for when something first happens to help calm down any inflammation, usually the first 24-48 hours. It can also be used after working out or doing therapeutic exercises. Heat can be used to help relax muscles before stretching or at the end of the day to help loosen everything back up. Hopefully you will feel better soon.
Thank you , this helped me.
You're welcome.
Thanks these are really amazing
You're welcome.
Thank you doctor jo. It was very relaxing. Thank tou.
You're welcome.
Really enjoy these videos. Very good indeed. And they work
Thanks.
It works Thanks
You're welcome.
I always appreciate your videos
Thanks!
Thank you!
You're welcome!
Thank you 🙏🏽 that helped so much!!
You're welcome!
where can i purchase the pillow you used in this vlog?
The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: ruclips.net/video/v-Nq8qm7RQk/видео.html
thank you doctor jo
You're welcome.
Hi dr Joe nice. I follow ur exercises one small request the subtitles should be in the top. So tht v can able to c ur exercises v v can't able to c u exercises pic it's fully hiding so plz put the sub titles in the top. So tht v can able to c ur full video of exercises.... Plz........
You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
I feel pain in lower back, just above lower back, mostly on left side and sometimes on right side. Most of time i sit, nsture of my job. I don't feel while i am running or walking but it hurts when i stand up. I can't pin point where pain is, also i feel my thighs, calfs and back very stiff.. I do workout 4 days a week. When this pain started i was not going gym.. So if you could advise..
Unfortunately, I don't know what that could be since I can't evaluate you. It could be a number of things. If you sit most of the day, make sure you are getting up every 45-60 minutes and just moving around some. Also, making sure your workstation is set up to give you the best posture and support might help.
This was very helpful thank you.
You're welcome.
Thank you so much ma'am
You're welcome.
Ok, so I am back with a new question.... Typically when my low back is aggravated the hips shift to the strong side, hence walking like a character from the Living dead. As of now that's how it has been for 2 days. So I notice when I foam roll the low back muscles and a little of the top of the I.T band for about 10 minutes, when I get up my hips have almost shifted back to center and the pain is a little less. My question is this... Could this be weak glutes or hams ?? I know for sure based on an old MRI that I have a little of spinal stenosis and some degenerative discs around L3-L4. This is weird. I've never had a sports injury too severe. My flexibility in my hams, and glute area is very good. Any help is appreciated. I would like to have an idea of what to work on in strength to develop a better kinetic chain. Thanks