Back Pain Relief Stretches - 5 Minute Real Time Routine

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. Buy a worksheet with these back stretches: www.askdoctorjo.com/6-back-st...
In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.
Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.
Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.
Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.
Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.
Related Videos:
10 Best Lower Back Exercises to Relieve Low Back Pain:
• 10 Best Lower Back Exe...
Back Pain Relief Exercises & Stretches:
• Back Pain Relief Exerc...
===========================================
Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: / askdoctorjo
===========================================
Back Pain Relief Stretches - 5 Minute Real Time Routine:
• Back Pain Relief Stret...
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, its officers, employees, and contractors 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.

[@definitelynotalex2625]

Online school really be making my back like a 70 year olds back

[@nickbrice2158]

Why I’m here 💀😂

[@diogojosefernandes9961]

SAME

[@boomchicaboomboom]

Lmao how would you know how a 70 yr old's back feels? 🤔

[@alliburghy7054]

Same tho and I’m a gymnast like 😀🤚 I’m doing worse than my 83 year old grandpa

[@ranielcruz4499]

Same

[@nightcookle1375]

Being 12 with back pain while in bed and in the morning sucks, thank you so much!

[@AskDoctorJo]

You're welcome!

[@sydosn8702]

Same I had a back pain since I was 6

[@ellabenami4531]

I feel you, did this help?

[@cherrybomb1386]

Aw honey that sucks and I thought I was young to have back pain when mine started around 26

[@adamd9440]

@@sydosn8702 my bollox

[@calebereid]

I'm here at 19 after sleeping weird😂😂😂. Wow, I feel so much better, definitely recommend.

[@Gracious3480]

the fact that this comment is fresh and new lol

[@calebereid]

@@Gracious3480 lol ikr

[@ethanklein982]

I could not relate more. 19, hungover, in pain

[@alexwallace6904]

Fingers crossed this helps me too! I’m in the same predicament

I’ve been doing this every morning for 3 days and each time my back feels better. The pain is going away!

[@adamvega4736]

So simple yet so affective

[@monalisa486]

I really love the way you give detailing on how the stretch is executed. 👏👏👏

[@AskDoctorJo]

Thanks.

[@CloudyMind24]

thanks so much for the relief, you have no idea how much i needed it !!

[@AskDoctorJo]

You're welcome!

[@BrianDiez]

Hi

[@caiaweaver3823]

It sure was instant relief!

[@natxlife]

Girl do be copy pasting “you’re welcome” and replying to so much more

[@W0lfbaneShikaisc00l]

(Me before video) Alright let's do this! FEEL THE BURN! (Me after video) Okay I think I need a nap now. My muscles are so relaxed.

[@nikkiforrester740]

I haven’t been able to bend over with out excruciating pain in my lower back for almost a month now. I started doing these stretches with you this morning and it really helped! I can’t wait to see where I’m at in another month!

[@cosmiceggs2385]

Is your back better now?

[@nikkiforrester740]

@@cosmiceggs2385 thank you for asking!! It is a good bit better. I have been seeing a chiropractor that has actually helped a lot but I have some very swollen, irritated nerves around my spine between my shoulder blades that will need further attention.

[@cosmiceggs2385]

@@nikkiforrester740 I only just saw you replied now! I hope your recovery goes smoothly

[@onemariobro]

My back was giving some slight pain, and as someone who pushes shopping carts, it really helped! I’m putting this in a playlist!

[@hthtrhrhr]

I’m only 16 and i feel like I’m 70 😭

[@mporterlarson]

I'm 65 and I started stretching, getting my heart rate up 30 mins a day, and jumping jacks. I feel 40. Go for it!

[@MrLatrinca]

That's not good 😮

[@kindbees9383]

Here I am binge watching every stretching video coz everything just be hurting :< Thank you so much 🥺

[@AskDoctorJo]

You’re welcome.

[@Peace704032797]

💚

[@nina6251]

thanks for making quarantine more bearable doc!

[@AskDoctorJo]

You're welcome :-) Stay safe.

[@aliciastern1673]

quarantine is the only reason I have had time to stretch for an hour every morning and then have time to exercise 🤦‍♀️ usually I am running around like a mad women between working full time and raising my stepdaughter 😆 Enjoying the calm before things go back to our crazy normal (a good crazy though!}

[@silvia6790]

You are a literal miracle. I had back pain, more towards the right side, but I didn’t know what it’s called. And I decided to do one of your videos and after the QL stretch it was just instant relief.

[@NolimitSounds]

How this actually worked😊 thank you

[@AskDoctorJo]

You're welcome.

[@samj.9206]

Appreciate this video, you gave enough time to learn all of the motions as I went, and I can’t wait to see my progress in 2 weeks

[@AskDoctorJo]

I hope it helps!

[@mileygrooms8903]

My back was hurting so much and after this was my words “where did it go is she magic?”

[@AskDoctorJo]

😎

[@Loveur7el]

Same here 😢

[@pwhite102]

This was pretty helpful. I've been getting sedentary desk job back pain and this was great

[@somxcx]

had some bones crack when u did this and now laying in bed and everything feels...so relieving

[@ayshasiddikaauntara7142]

It really helped! Thank you so much. I definitely am going to do it everyday

[@AskDoctorJo]

You're welcome.

[@tatyanarodriguez1561]

I am so glad I found this, I feel so much better now.

[@ZacharySOLough]

Great set of stretches. Pain isn't gone but it definitely helped. Thanks!

[@AskDoctorJo]

You're welcome!

[@carolinembatha5122]

Thank You so much, have been struggling with backache since i gave birth in 2019 hope all will be well... blessings!

[@AskDoctorJo]

You're welcome!

[@ritikas2945]

I have been doing your routine twice a day for over a week now, and it's helped so much! You also have a wonderful positive energy about you; thank you doc 🙂

[@AskDoctorJo]

Thanks, and you're welcome! I'm glad it's helping.

[@kyliehenderson4484]

I can see just how much I really need to do these stretches. My back is so sore and I really think these are going to help.

[@jey.ar.emmmmm]

This was amazing !! My first time searching for back exercises, I saw the thumbnail and I was like : yup I can trust her, and It workeddd I feel so much better 💜😃🦋 might have to subscribe right abt now😌👌

[@AskDoctorJo]

Thanks! Glad it helped.

[@Chiickiienuggiies]

Thank you so much! I'm a new Tenor player in my highschool's drumline and they really do a number on the back. This did wonders! Will be doing this before and after practice from now on!

[@AskDoctorJo]

You're welcome!

[@manalismail6356]

My go-to every morning for my lower back. The relief after is amazing. Thank you!

[@AskDoctorJo]

You're welcome!

[@slxpzau1141]

it fells good on my top and lower back amazing stretches

[@jrozmeira]

First time I did this and the chronic pain in my back for days was gone after the whole session. Will be doing this routinely for the better 🤙🏻 kudos

[@EnTeaJay]

Thank you Dr. Jo, I was in agonizing pain with my back and neck and just doing your exercises three times has really helped and loosened up my back for the first time in three weeks. Tomorrow when I finally have my doctor’s appointment I already going to be so much better. God bless you.

[@AskDoctorJo]

You're welcome, and thanks.

[@nataliedantas2415]

thank you! this is one of the only stretch routines I found that actually relieves my chronic pain!

[@AskDoctorJo]

You're welcome!

[@amfanakaguccirushgirl9686]

Thanks that second exercise really helped my back!!

[@clawmansegele1988]

Us people with back pain are notoriously cranky, but we’re also unbelievably grateful when people help, so thank you!

[@AskDoctorJo]

You're welcome!

[@cube-dev1705]

Great video! it helped my mom with her back pain

[@AskDoctorJo]

Glad it helped!

[@yoshikidplaysxd162]

from now on ill use this for my morning stretches. the whole online school thing has really been pushing the limits of my spine. thanks Jo!

[@AskDoctorJo]

You're welcome!

[@toxion4167]

26 years and still needed those in the quanrantine period, i was waking up with massive pain and discomfort every morning, and you have no idea how much this exercise helped me get through my daily and especially morning activities, it even helped me getting back to sleep if i woke up too early with back discomfort, ty and you got yourself a new sub ❤️

[@AskDoctorJo]

You're welcome, and thanks for the sub!

[@joshuaasika2634]

Had back pain yesterday, it got worse today so I stumbled by your video and tried 3 of the exercises and I can tell you my back feel so much better. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@lenadeborah9116]

Oh gosh, I just needed this, been waking up with a backache every morning since 3months. Feeling so good after these simple stretches. Thankx Dr. Jo

[@AskDoctorJo]

You're welcome.

[@JB4488GB]

My Dad just sent this to me this morning when I told him I hurt my back. I think this is going to be very helpful as a daily thing too. Thank you for the video

[@AskDoctorJo]

You're welcome.

[@elormettuh2665]

This was so relieving as I have excruciating back pain and it’s only my first time too! Thanks doc

[@AskDoctorJo]

You're welcome!

[@josyc632]

I work at an Amazon warehouse and it’s honestly so exhausting on my back so I needed this! Thanks !!

[@AskDoctorJo]

You're welcome!

[@jaijai40401]

i have been doing crunches and floor exercises so this really helped the soreness the next day thank you!

[@AskDoctorJo]

You're welcome!

[@MarioDSouza28]

Thank you so much Im pretty young for this but I have been having some stabbing back pain and it feels a little better now

[@AskDoctorJo]

You're welcome. Glad it helped.

[@marnichediak9634]

I have done the stretches with this video so many times every day. It really helps for playing the piano, as that makes your back hurt when you practice for a long time.

[@kaiserwilhelmii7632]

I know I’m late, but you’re honestly a life saver. I’m pretty young and have to walk an hour too and from school daily with a heavy bag, and it takes such a toll on my back.

[@tanyajackson372]

my back feels better after 2 sessions...I love your dogs...You are so friendly and down to earth... love the doggy hat

[@AskDoctorJo]

Thanks! 🐾

[@reine2212]

thanks a lot, i've been in a lot of pain since the past three days and this relieved a lot of it

[@AskDoctorJo]

You're welcome.

[@missafsana23]

back doctors are always the nicest!!!

[@AskDoctorJo]

😁

[@nataw]

only began my office job not too long ago and i already have back pain 😮‍💨 this video is a lifesaver lmao

[@parastoonakhjiri1827]

I desperately needed help. Thank you so much for such a simple and helpful exercise. 💞💕

[@AskDoctorJo]

You're welcome.

[@relosikwane9644]

I only did the first few exercises and I could already feel the difference. Thank you so much for this

[@AskDoctorJo]

You're welcome.

[@kismit100]

Just adore Jo especially the doggies 🐩

[@AskDoctorJo]

🐾

[@TanoookiMario377]

God freaking bless you, I was almost in tears from the back pain of my poor posture and years of laborious jobs :\

[@AskDoctorJo]

I hope they help.

[@tristannanaman9450]

i’ve been suffering from back pain for over a month now and wow… this set of stretches helped MIRACULOUSLY!! i even fell asleep so fast i did not notice it. and i had a good night’s sleep! i woke up refreshed and relaxed, which i never really experienced before when the back pains had me. this is the first time i felt comfortingly relieved from my back pain 😭 thank you so much 😭😭😭

[@AskDoctorJo]

You're welcome. Glad it helped.

[@113LittleMonster]

Just came across this looking for easy stretches to do in the morning and loved the hole routine. Easy to follow and the moves are perfect for a beginner! Thank you for making this!

[@AskDoctorJo]

You're welcome!

[@dorothyspillers9287]

That feels so much better thank you!

[@AskDoctorJo]

You're welcome!

[@AceCorr]

Thank you so much Dr. Jo! I just twisted my back and these exercises really helped ease the pain!

[@AskDoctorJo]

You're welcome!

[@JS-xn3dq]

Thanks Dr. Jo - you’re the best! 🙂

[@AskDoctorJo]

You're welcome, and thanks!

[@vivalatink716]

I've watched this and other videos of your with success I do tiling and lift heavy boxes of tile and buckets of thinset all day and these videos really make all the difference in my back Thank you so much!

[@AskDoctorJo]

You're welcome!

[@imhelensakura]

You are amazing, thank u, always come back to your videos, when I forget my exercises

[@AskDoctorJo]

Thanks, and you're welcome.

[@_justincrediblefit]

These stretches really work I been doing this every day with a set a push up to get me on track I will be starting the 30 mins next week

[@Msgdos]

Those stretches felt good, thank you! Love all your doggies 🐶

[@AskDoctorJo]

You're welcome, and thanks! 🐾

[@gh0stkat440]

I am so happy that I just happened to come across your sessions in stretching techniques. I am happy that you have alternate light moves for injuries, especially that you mentioned you can do this in the bed. My knees have been tortured by me and the stretches are more comfortable on the bed . Thank you Live long and prosper 🖖🏻 I am definitely going to keep doing these as a routine .

[@AskDoctorJo]

You're welcome.

[@KevNeffect]

🔥🔥🔥 Loving the Stretches!!!!

[@AskDoctorJo]

Thanks!

[@angelinalathong5671]

Thank you Dr Jo i really get better i have watched yr video all of them it makes me feel good and healthy thanks you so much God bless you ♥️

[@AskDoctorJo]

You're welcome, and thanks.

[@Amphitrite818]

This is WONDERFUL!!! I’m doing this every morning lol ❤

[@sadff96]

Did help alot

[@yousseffaisal8110]

WOW ! Huge Difference. Thank you doc ❤️❤️

[@AskDoctorJo]

You're welcome.

[@roblurie7124]

I really appreciate your instructions. Your back stretches are helping me a lot. Keep up the great work.

[@AskDoctorJo]

You're welcome, and thanks.

[@TierraJaiAwakenings]

YOU'RE AMAZING DR.JO!

[@AskDoctorJo]

Thanks!

[@rubi1347]

omggggggg I needed thisssss tyyyy doc

[@AskDoctorJo]

You're welcome!

[@pattywright7676]

Thank you so much for these! My back is just so tight. I will incorporate these into a daily routine.

[@AskDoctorJo]

You're welcome!

[@EmpireStateStudios]

Loved it! Thank you so much!

[@AskDoctorJo]

You're welcome!

[@brookeharris9893]

Omg thank you so much, I could barely move this morning but I have stuff to do I feel 10X better after stretching with you so grateful

[@AskDoctorJo]

You're welcome.

[@cindyisnotme]

Thank u so much! Just ended a lower ab workout and this helped relieve the pain.

[@AskDoctorJo]

You're welcome!

[@sarbthind408]

Simply amazing.

[@sharonmitchel1377]

I sure needed this. Thanks.

[@AskDoctorJo]

You're welcome.

[@fuckoff2121]

Love your videos i used your video for the sciatic never stretch and after only a few times a was back to being comfy

[@laceyfisher1874]

I feel so much better after doing these! Thank you!

[@AskDoctorJo]

You're welcome!

[@lifeWithLatty953]

Recently found this page and I try to do them everyday as I hate these pains. Thanks❤️

[@AskDoctorJo]

You're welcome.

[@lolothehellrayza5407]

I totally needed this!!.. thanks so much

[@AskDoctorJo]

You're welcome!

[@prateekunlimited6026]

Amazing

[@m.o.b_malii1827]

Thanks I had this pain for almost a year and this severely relieved it

[@AskDoctorJo]

You're welcome.

[@paramjitmalhi6543]

Thank you so much for the beautiful message

[@AskDoctorJo]

You're welcome.

[@randieyellowquill0069]

I've been having post partum back pain for weeks this video helped after just one stretch, tysm!!! Ughh literally saved my life and brought so much relief. THANK YOU 😭❤❤❤

[@AskDoctorJo]

You're welcome!

[@xtxpxhx]

I've been hurting for a almost a week and this really helped my back pain, thank you

[@AskDoctorJo]

You're welcome.

[@WinWinWoo]

Love how simple and easy these stretches are! Sometimes in these videos they’ll try and get me to do something complicated or something my flexibility doesn’t permit. But these ones are easy, simple, and well detailed stretches. Will be saving for daily use! Thank you :)

[@AskDoctorJo]

Thanks, and you're welcome! I hope they help.

[@dilipreddy90]

Thanks, I have been facing back pain since quite some days as i started doing heavy weights and this video works like magic .. I just did this and am already feeling much better. Thanks Jo.

[@AskDoctorJo]

You're welcome.

[@slxpzau1141]

wow thank you so much your cow back stretches really helped me I only done a few of them for the first time and my upper middle back has released some pressure and I don't feel as much pain right now just feel good and I heard a couple cracks In that spot aswell amazing 😀

[@AskDoctorJo]

You're welcome!

[@Vestu]

Thank you again for your great work and relieving the back pains on this planet :D

[@AskDoctorJo]

You're welcome.

[@nicolem.r.5634]

Thank you I was mowing the Lawn today came back in and my back hurt really bad now it have gone away! Thank you!😀

[@AskDoctorJo]

You’re welcome!

[@analarson2920]

Always great, love sharing you.

[@AskDoctorJo]

Thanks!

[@goodvibesonly4821]

You can't Imagine how much better I feel Honestly I feel like a new man I wanna say thank you from the bottom of my heart and may God bless you

[@AskDoctorJo]

You're welcome, and thanks.

[@BlueDice37]

Wow..i have had a back pain for a while because of sitting for hours everyday and although i try and stretch a bit by myself. I never knew how to do it properly. This video really helped! My back pain was gone within minutes. Thank you!

[@AskDoctorJo]

You're welcome!

[@thephantomterence9211]

You take these stretches for granted- only realise how important and beneficial they are when you got back pain or an injury….thank you very much dr Jo

[@AskDoctorJo]

You're welcome.

[@leeannparchment4529]

My goodness i've only been at work 3 days and my backs already killing me and gosh darn did this help

[@199316Sarah]

Thanks doc this really helped!

[@AskDoctorJo]

You're welcome!

[@danbaisden6142]

VERY GOOD PRESENTATION!!! Simple but very effective at loosening the body for walking. thanks, wallace

[@AskDoctorJo]

Thanks, and you're welcome!

[@samisoesah8393]

Since the pandemic - well after I realized we’d be quarantined forever I began working out. I work from home now and my body got sooo tight and let me tell you this routine loosened me up after my work out. I feel so great! I wanted regular stretching and not yoga. This was it! Thank u

[@AskDoctorJo]

You're welcome.

[@wendytrantham3918]

I am so glad I found your video. I suffer from very severe scoliosis I've been seeing the chiropractor and he asked me to find some stretches and I found you. Thank you so much they're easy they're fast and they don't hurt me and my back is starting to feel great I just wanted to say thank you very much

[@AskDoctorJo]

You're welcome.