20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

[@AskDoctorJo]

Buy a worksheet with this routine www.askdoctorjo.com/20-minute-back-worksheet Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! *Find all of my videos at **kzbin.info*

[@TheBittu101]

Hello mam... Love from India..🇮🇳 Your videos are truly amazing... 👍🏻

[@kllparadox9969]

hi Doctorjo i hope you are fine.Thanks for all the efforts you make. I am 38 years old, I did the wide back muscles with the machine, and the weight was too much for me. I had an accident as a result of this exercise, This caused a ribs deviation on the left side and the back. I am asking you if you can help me please on how to straighten the side and back ribs.(Exercises that may help straighten the ribs) Thank you very much.

[@Ceoofsecular]

Hello I'm from india , please share your Instagram ID bcuz after covid my full body pain starting in every morning time so what I do ...give me a suggestion please.

[@fairisfairyessiree4771]

Thank you so much for this! I love doing it with you in real time. The reminders, both verbally and visually, as we work are really helpful. It really is amazing how my back and hips have relaxed more.💕

[@AskDoctorJo]

You're welcome, and thanks!

[@mayazerroug8457]

Thank you so much doctor, you just saved my day 😭 I sneezed and got suck unberable pain in my mid back I wasn't able to breath without being in pain I litterally cried from pain I'm feeling so much better now,i can move easily 😍 Thank you sooooo much ❤️

[@AskDoctorJo]

You're welcome.

[@alliewaterlily]

Thank you so much for your videos. I’m using different videos to help with my anxiety when I feel tension in my body. And you make me feel so welcomed and like I’m able to do this.

[@AskDoctorJo]

You're welcome.

[@annetteanderson3375]

Great exercises! I was doing cat/cow and the knee to chest. The other ones are a great addition. My job requires a lot of upper body strength which I don't have, so of course it puts a strain on my back. Stretching has certainly been a blessing on my back!

[@AskDoctorJo]

Thanks!

[@DoctorER]

Back at it with more awesome tips. Can't wait to try these. Thanks, doc! 😁👍

[@AskDoctorJo]

Thanks, and you’re welcome!

[@vipingupta2728]

wholesome video for both prevention and treatment of back pain.

[@rohayaidrus8240]

Just what I needed when I scolled into this. Relieved my back pain immediately. Thanks Dr Jo

[@AskDoctorJo]

You're welcome.

[@Missjunebugfreak]

Been having back pain for the past few weeks, these exercises have been helpful. Thank you so much.

[@AskDoctorJo]

You're welcome.

[@megshay7844]

Dr. Jo you’re the best.

[@AskDoctorJo]

Thanks.

[@lucascecconi258]

This will come useful when i get older. in 20 years i will watch it again and my back will thank you for that :)

[@living_m2414]

You should actually do it while you're young, trust me!

[@lucascecconi258]

@@living_m2414 you are so right !

[@sharroncarothers2001]

9:18 am This video helps to relieve my back pain! The deep breathing is an amazing release 👏

[@sylviacastle8039]

Thank you so much for doing these real time stretches. They help so much!

[@AskDoctorJo]

You're welcome!

[@tkucey8689]

That was excellent and I really enjoyed it. I wonder if you might recommend a video for occipital congestion and pain? Some of these exercises helped, but I would love to do something focused

[@AskDoctorJo]

Thanks. I don't have anything specifically for that, but this one might be worth looking at: kzbin.info/www/bejne/rWnYeWyZaryjjpI

[@babulalmodi5783]

Thank you Dr jo 👋👋

[@AskDoctorJo]

You're welcome!

[@robertonestaj1329]

Thanks, Dr Jo, very informative stuff! Appreciate you taking the time to record and publish these useful contents.

[@AskDoctorJo]

You're welcome, and thanks!

[@tomtully3519]

Just did these today Dr Joe and Im feeling a lot better. And got the timer app idea from your video today too...will be better than watching seconds hand on the clock !thanks for sharing..

[@AskDoctorJo]

You’re welcome.

[@indrajitchanda6706]

Thank you so much, I've been doing it with you actually for the last couple of day's.. It's worked wonders.... Relief, I must say..

[@AskDoctorJo]

You're welcome. I'm glad it's helping.

[@allyg8846]

Strained my back pushing a Chewy double box of cat litter across the floor. So dumb. Grateful for this and all of your videos.

[@AskDoctorJo]

I hope it helps. 🐾

[@FineYesLetsgooo]

Subscribed and supported! Your stretching content has helped me so much I'm so appreciative of your knowledge and delivery style. Kudos!!! 🥰

[@AskDoctorJo]

Thank you!!

[@mohammedabdulaleem5715]

Thank you Doctor Jo.....It means me a lot...❤️❤️

[@AskDoctorJo]

You're welcome.

[@fairisfairyessiree4771]

Oh and I also wanted to mention how helpful your specific instructions about placement are. My GP actually told me about your videos!

[@AskDoctorJo]

Thank you, and thanks to your GP for sharing!

[@trishperezMLC13]

thanks for the simple routine

[@AskDoctorJo]

You're welcome.

[@harshitarai5322]

I have Rheumatoid arthritis and have pain in my body a lot! Your videos are a savior!! Couldn't thank you enough the contribution you are making in my daily life! Thank you so much Doc! I also want to ask what excercise do you recommend for R. arthritis to remove my joint pain! Requesting if you can make videos on it! It will help lot of people

[@AskDoctorJo]

You're welcome! Any of my general arthritis videos should help. You can find them on my channel: kzbin.info

[@melmar99]

Hello Dr. Jo. I subscribed without even watching a video. Your content headings was all it took. I should go watch this video now. Respect from Jamaica🇯🇲

[@godsperfectcreation4756]

Thank you so much for this, I have a Lower back Lumbar surgery and I didn't know how to release the pain after years, so now I can use this exercises. Thank you

[@AskDoctorJo]

You're welcome.

[@kz5632]

Thank you so much, Dr Jo! I really felt the stretch! GOD bless you!

[@AskDoctorJo]

You're welcome, and thanks!

[@stevesinger6531]

I have come to the conclusion that my bridging days have passed. My form is great but they hurt. The answer of course is …don’t do them. I was thinking of adding a figure four glute stretch or a piriformis stretch in my routine. Is there a particular place in the routine where I would add them? I have been doing this for over a year now. There’s a Noticeable difference later on in the afternoon on days that I don’t do it. Thank you once again for doing this. I love your real time videos

[@Itsyoungagain]

Thanks Doctor Jo!

[@AskDoctorJo]

You're welcome!

[@shobhitmishra6199]

Thanks alot doc for this. Helped alot. Doing these regular.

[@AskDoctorJo]

You're welcome.

[@vikasarora751]

Recently joined and watched your vedio and really it's helping me to give relaxation in my lower back pain.. Thanks for sharing useful info..

[@AskDoctorJo]

You're welcome.

[@brittweir8844]

Great video, Thanks Doc. J😊. Simple and effective.

[@AskDoctorJo]

Thanks, and you're welcome.

[@lauraskinner1413]

Omg... Started this today, and now in going toondo daily, I can really feel the difference. Thank You🖤

[@AskDoctorJo]

You're welcome.

[@j.c.7555]

Such great stretches put in very simple but thorough. Way. Easy to follow. Question is shouldn’t these be done on a firm surface for most benefit? Thanks! ❤️

[@AskDoctorJo]

Thanks! A firm surface is usually easier to do them on compared to a softer surface like a bed or couch. But often people in pain can not get down and up from the floor, so they can be done on a bed or couch.

[@prabhattomar4587]

Very useful to keep fit ourselves. Thanks

[@AskDoctorJo]

You're welcome.

[@ac9110]

I tune in to hear you say 'disclaimer alert' in that wonderful American accent.

[@randallhaugen3219]

Thank you DR J....Lower back pain is areal pain when you get older..These should help.

[@AskDoctorJo]

You're welcome.

[@shoebahmedsayyed2567]

Thank you so much Doc. This will help I am sure , May Allah grant you good health and happiness. Stay bless.

[@AskDoctorJo]

You’re welcome, and thanks.

[@instridewith_life]

Thank you so much for this. I woke up will some bad back pain this morning.

[@AskDoctorJo]

You're welcome.

[@shalinigupta1495]

Thank you, this was awesome. Great to follow along ...

[@AskDoctorJo]

You're welcome, and thanks.

[@sabeel3751]

Thanks doctor love you

[@PiterPsaraviajr-xz9xw]

Good morning my beautiful friend doctor jo

[@JustTruePolitics]

Thank you these stretches really help!! Renee s

[@AskDoctorJo]

You're welcome!

[@sanchitapathak8768]

Hey doctor please make video for exercise for correction of scoliosis

[@babulalmodi5783]

Thank you so much 🙏

[@AskDoctorJo]

You're welcome.

[@officiallyaynaz1327]

Thanks Doctor Jo 🙂

[@AskDoctorJo]

You're welcome.

[@brindalakshmi8152]

Very much useful exercises thank you❤

[@AskDoctorJo]

You're welcome.

[@Khasarb]

Helped a lot tnx

[@AskDoctorJo]

You're welcome.

[@challaz4311]

Verry Nice tips thanks doc.

[@AskDoctorJo]

You're welcome.

[@KingsMom831]

Thanks for the video! I have already been doing all of these, aside from one that was new to me. The elbow up stretches. It’s exactly what I need! My back pain is mostly thoracic so hopefully this will help. 🙏🏼😊

[@AskDoctorJo]

You’re welcome!

[@lynnblack6493]

Loved it. Thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@bethanygrace2761]

hi Doctor Jo! I am 33 years old, and i do Pole workouts. well yesterday my pole totally fell with me on it into the wall. i thought i was fine, but i woke up this morning and my back is in bad bad pain. so i was wondering, these stretches feel safe to do. ive only done the first one though, and then i thought maybe i should ask what you thought.

[@AnjaHuebel1]

Great exercises. I want to strengthen the lower back. What do you suggest?

[@AskDoctorJo]

I have several back strengthening videos including this one. You can find all my videos on my channel: kzbin.info

[@rp0209]

Can you please show us some moves for those with arched backs to correct our posture? Having pronounced arched backs can be quite painful at times. Thank you.

[@sloany150884]

I can’t wait to try these back pain routines tomorrow thanks Doc Jo. P.S I can’t help but laugh every time I hear disclaimer alert disclaimer alert 🚨😂😂

[@AskDoctorJo]

You're welcome 😁

[@sloany150884]

@@AskDoctorJo absolute genius👌🏻that’s the best my backs felt in 6 months, cheers Doc

[@satyanara4762]

Dear Dr. Doctor Jo... I lost the thread so just replying to your reply here. I wish I could go to a local doctor who knows these things like I can in the States, but I am right now in a village in India where I have been for about a year and a half due to the lockdowns, etc. I will assume that even if I cannot do the quad compression, if I can do all the others there will be some benefit. I have to admit that I have not been icing much, etc. So if I do that then I should be able to do the quad one relatively soon. Any comments appreciated... You're the best, Satya

[@AskDoctorJo]

Thanks! Some isometric exercises might help loosen the area up. You can find some on my channel.

[@BenjaminSam100]

brilliant!!! thanks for this

[@AskDoctorJo]

You're welcome!

[@prashantpandya9250]

Hi Doctor Jo... I don't know which video to watch for lower back glute muscle pain, strain, pull or may be pinched nerve??? You have tons of videos on your channel...

[@therealyanhuang]

Hey, Love your videos and tips. ❤️ Yan

[@AskDoctorJo]

Thanks.

[@preethasridharan3352]

Hello mam Very good session.Thank you. Can you please arrange for a session of streches to relieve knee pain

[@AskDoctorJo]

You're welcome. I have several for knee pain. You can find them at: kzbin.info

[@mikioni]

Thank you very much 👏

[@AskDoctorJo]

You're welcome!

[@70rob17]

Hi DR Joe, Loving the video, it really helps having the exercises shown and explained in detail, can I ask what timing device/app do you use?

[@AskDoctorJo]

Thanks. It's called Workouts+

[@_SSR_09_]

Hi mam iam ur daily viewer love from India 🇮🇳

[@mjgalante1]

I love your channel.. Are kettlebell exercises good for someone who had cervical spine herniated disc 6-7 or should I just stick with looped bands only? Thank yo

[@arulparamesh970]

thank u dock💗

[@AskDoctorJo]

You’re welcome.

[@limedovahkiin2806]

Hey there Doctor Jo, I subscribed because I was looking for stretches and found you. I have a question though and I'd like to hear it from a physical therapist specifically. What are the best stretches and exercises for someone who has a ruptured disc in their neck and one in their lower back? I was rear ended in 2018 and have been dealing with gaining weight due to every exercise I try gives me a migraine. The physical therapist I saw just after the accident told me I was going to eventually have to have disc replacement surgery and I'm trying to put it off, but some days are just horrible. Any advice would be greatly appreciated and we'll received. Thank you!

[@AskDoctorJo]

Thanks. It's pretty different for everyone, so that's a tough question to answer since I can't evaluate you. Have you ever tried aquatic therapy? Not swimming, but actually exercising in the pool. It takes away a lot of the impact that often irritates the areas, especially if it's in more that one place.

[@limedovahkiin2806]

@@AskDoctorJo Thank you! I will look into that.

[@SuperSohSo]

Does this remind you of early morning gym class ? 😂

[@envyme2323]

I’m gonna try this after work .. I have arthritis in my back 😫which app are you using for the timer

[@TheBittu101]

Love from India🇮🇳

[@shamimbano1694]

Hi, Dr Jo Did you know any exercise for (stargardt) eye disease? Thank you.

[@hamzamalik9705]

Hey doctor Jo, i have had l5s1 surgery for herniated disc. And after that my doctor said i cant twist. But in a lot of back pain relief stretches i noticed people twisted a bit. Is that safe for me ??

[@AskDoctorJo]

Usually the precautions are only for a certain period after a surgery, but you would definitely need to be cleared by your doctor first.

[@manimukherjee6188]

Thanks for the back exercises. Are you using bed or any other form of mattress to do these exercises? Can I use yoga mat for these exercises?

[@AskDoctorJo]

You're welcome. Yes, they can be done on a yoga mat.

[@djmannyboy2249]

Thanks Doc ! What do you use for exercise and break reminders ?

[@AskDoctorJo]

You're welcome! It's called Workouts+

[@nicholelynn1014]

My doctor told me not to do twist notions with Advanced degenerative disc disease. Is that something that may have been wrong?

[@amvaahan2916]

Love from india 👍❤️❤️

[@CutieAreeba]

Mam plz suggest some exercises for sciatica

[@AskDoctorJo]

I have many videos for sciatica. You can find them at: kzbin.info

[@stephenshortall5557]

Yo, Dr. Jo,.,.this is just a quickly,,... being as as of the last couple weeks,... I realized I have injured my " back ", ..., first it was just my back, now it's my left leg, .... like someone put a hatchet I my left buttocks,....calf,...& ankle,......are you familiar with Stuart Mc'Gill, " ?",….. what are your recommendations ?,...... Thanks !!

[@AskDoctorJo]

Sounds like it could be sciatica, but I don't know for sure since I can't evaluate you. It might be worth trying some treatment for sciatica. Yes, I have heard of him 😎

[@zopizopi5054]

My mattress is a bit soft. Is it ok to do these exercises on it?

[@seahorse251]

What app does she use with the 30 second timer that says other side then short break?

[@AskDoctorJo]

It's called Workouts+

[@pratikdarji9335]

Calf pain please more videos calf pain 🙏 please

[@5treams]

Where did you get the daybed/futon from? I had PT last year after back surgery and have been looking for a alternative to the PT table to exercise on at home as I have difficulty getting down & up from the floor.

[@AskDoctorJo]

This is the one I have: amzn.to/3vbUcpU (affiliate link).

[@5treams]

@@AskDoctorJo Thank you.

[@AskDoctorJo]

You're welcome.

[@rogerfunk7315]

Mr bear so handsome

[@Lorea464]

How often do you recommend these exercises to be done? 1x a day? (Coming from an online university student)

[@AskDoctorJo]

Therapeutic exercises can be done 1-3 times a day.

[@Lorea464]

@@AskDoctorJo thank you for the quick reply!

[@AskDoctorJo]

You're welcome!

[@kotneeskotnees5476]

Mam you are getting fit lean

[@daniceglenn3514]

What timer app do you use?

[@AskDoctorJo]

It's called Workouts+

[@rogerfunk7315]

Mr bear sleepy 🤣

[@AskDoctorJo]

He is so sleepy!!

[@ashleymyrah2056]

I loved this video and I loved this and like this video I like you sign me up for it for a class for this I give you my email but not the phone number is that ok with you perfect thank you so much god blessed you

[@steveszejna989]

What timer app do you use on your phone?

[@AskDoctorJo]

It's called Workouts+

[@thomasteraoka6311]

MISTA BEAAAR

[@AskDoctorJo]

🐾

[@Edario]

Lumbago

[@AskDoctorJo]

You can find all my videos on my channel: kzbin.info

[@maulikrathod4337]

0

[@ac9110]

I tune in to hear you say 'disclaimer alert' in that wonderful American accent.

[@AskDoctorJo]

😎