TEN Best Stretches For Lower Back Pain And Stiffness

STOP doing the WRONG stretches for your back pain! Ten of the best back stretches to fix the most common lower back problems. Led by a physical therapist and back pain specialist - follow along at home with this effective exercise routine!
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LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
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NOT ALL BACK PAIN IS THE SAME
There are so many great back stretching routines here on KZbin, but they all miss the mark on one key aspect - not all lower back pain is caused by the same thing and therefore it cannot all be treated the same way.
For example - if your pain is coming from a bulged disc I would recommend very different stretches than I would if you recently threw your back out. The truth is there are good exercises that will help your back feel better and there are bad exercises that might make your back feel worse depending on the cause of your pain.
In this video I’ll not only show you 10 of the best stretches for your lower back, but also indicate which stretches should be performed or avoided depending on what’s causing your pain.
Please keep in mind these recommendations are general and, as always, I encourage you to consult a local physical therapist for recommendations specific to your unique needs.
THE SECRET TO YOUR SUCCESS
The key to seeing success with these exercises in treating your low back pain is CONSISTENCY. The more often you perform these exercises the better you’ll feel. Come back to this video daily, follow right along with this routine, and make sure you get all of them in, and I know you’ll see good results.
GENERAL RULES FOR LOWER BACK STRETCHING
Take the stretch TO pain but not INTO pain. Keep it comfortable
Remember to breathe - usually about 3 big breaths per stretch
For the most part - we’ll hold each stretch for 20 seconds and repeat three times.
THE BEST STRETCHES FOR LOWER BACK PAIN
DOUBLE KNEE ROTATION STRETCH (1:56)
SINGLE KNEE ROTATION STRETCH (2:27)
SINGLE KNEE TO CHEST (3:16)
DOUBLE KNEE TO CHEST (3:56)
PIRIFORMIS STRETCH (4:31)
HAMSTRING STRETCH (5:20)
LUMBAR EXTENSION STRETCH (COBRA) (6:42)
CHILD’S POSE. (7:41)
CAT/COW (8:25)
TALL KNEELING HIP FLEXOR STRETCH (9:33)
Performing the right exercises the right way is key to alleviate your low back pain and help your condition improve. I hope you found these exercises helpful and that they, in some way, helped you to feel better.
If you found some relief from this video I hope you consider SUBSCRIBING to Tone and Tighten here on KZbin and please leave the video a THUMBS UP if you liked it!
Thanks everyone!
✅ RELIEVE LOWER BACK PAIN IN 60 SECONDS: • 4 Exercises to Relieve...
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@strawberry2773]

I’m about to cry. I have been in mysterious pain for 3 months straight and could barely get on the floor to do these. I just finished them and literally feel normal again. I’m so emotional right now. I’ve never had chronic back pain and I think sitting at a desk 8 hours a day is causing it. Regardless, I’ve tried countless videos and this is the first one that actually helped my pain immediately. Thank you, you just don’t know how much this means to me. I’ll be doing this every morning from now on.

[@toneandtighten]

You are so welcome! I really appreciate you sharing this!

[@annmeacham5643]

How do I know why I hurt?

[@valeriaromero9694]

2:00 double knee rotation stretch 2:30 single knee rotation stretch 3:17 single knee to chest stretch 3:57 double knee to chest stretch 4:32 piriformis stretch 5:21 hamstring stretch 6:45 lower back extension stretch 7:40 child's pose stretch 8:23 cat/cow stretch 9:45 hip flexor stretch

[@toneandtighten]

Thanks so much for outlining these for others! FYI You can find all these times in the description to this video. 🙌🏼🙌🏼

[@valeriaromero9694]

@@toneandtighten oh my bad, next time I'll read the description! 😅

[@toneandtighten]

Valeria Romero oh absolutely not your bad! I appreciate you doing that for all of us! I know it helps people so I try to include all the exercises and time stamps in all my descriptions. Thanks so much!!

[@sanjaydawda324]

Most of the stretchs are yog asanas

[@janapadavali1206]

@@toneandtighten need ur help bro

[@austinjames5666]

Me in excruciating pain waiting for him to get to the exercises 😭😭😭

[@brookeb303]

lmao me rn

[@eswarana4546]

Thank you sir

[@rockygray8848]

Current situation!!

[@damiann4734]

True meaning of pain in the backside

[@elizabethparsons1071]

Same!!!!

[@angelicagorena5439]

I have had chronic tightness and pain in my left hip ever since I was pregnant with my youngest FOUR years ago. I woke up today in excruciating pain and did one session of this video, and my pain had been reduced by at least 80%. And I have better mobility in my lower back than I have felt in YEARS! I'm going to start doing this every day. You may have saved my sleep too! The pain consistently used to wake me up every few hours.

[@patrickblackwell5722]

I hope it is working for you..Good luck with that..

[@thidapenn8816]

I had 2 weeks left on a 5 week visit oversees when my back starting giving me stiffness and pain. The first time I tried these stretches it gave me relief immediately. I will continue doing everyday and night. I just turned 51 and was unable to kneel due to left leg pain from a fall. I was able to bend it for the first time in over a year!! Truly appreciate you and your wife for making this video ❤

[@toneandtighten]

Thanks for sharing!

[@thidapenn8816]

@toneandtighten you're welcome...I've already done the stretches twice and there's still time left in the day 😊...thanks again!

[@user-ut2wl9bd8m]

I want thank you so much for posting this video! I have been through physical therapy, cortisone shots and was still in severe lower back pain. Instead of going back for additional therapy I decided to search KZbin and do self therapy. After two weeks of doing your therapy, my pain is almost gone. I have been suffering for years and thank you for helping me feel so much better so quickly. You are a blessing for me!

[@toneandtighten]

My absolute pleasure!

[@minimozzer9149]

Naw there’s no way you didn’t do KZbin search first

[@namastayhere8179]

Woke in the middle of the night from back pain. I had to get a heating pad and Tylenol. I just did these not even for 20 seconds each and my back feels so much better. I wish I found this video sooner. I can't wait to show my husband.

[@erincurtis969]

i just also woke up in the middle of the night from back pain but im only 17😂

[@Hipnosis65]

I am 58 and a cyclist. I consider myself fit, but have been suffering from lower back pain for months. At times it is excruciating. I started with these stretches today and felt better, and am also doing the core strengthening. I plan on the stretches daily and the core work 3 to 5 times a week. Thnaks for the videos.

[@zituado]

Same here. Thanks for sharing. Do you have a video like this one for core strengthening ?

[@Mriceman604]

What are the updates?

[@nathansnyder5908]

Just went through the set, immediately felt relief from pain. Putting this in the routine. Thank you!

[@toneandtighten]

Wonderful news! You are welcome!

[@OfficialWEIRD]

Number 5 just gave me life. I had no idea this stretch existed

[@josephstewart5201]

Fantastic! For weeks now, I've been looking for a succinct, to-the-point, professional summary of key exercises for the lower back pain, and this is it! Very well done!

[@toneandtighten]

Oh, thank you so much! I am glad you found this helpful!

[@missadams1330]

This helped my aching back !! Thank you!!

[@toneandtighten]

You bet!

[@rickgrimes5202]

Same here!

[@lashondahursey6116]

@@toneandtighten I have torn rotator cuffs and stiff tight aching back which exercises can I do for my back that won't hurt my shoulders.. it started a while ago when I slept wrong

[@missylovestroy]

This is a very informative video , the fact that you’ve stated it’s good for some back issues but not for others is great as like you stated not all back pain is the same

[@toneandtighten]

Thank you so much, Maureen! I hope it helps to shed a little more knowledge on this topic and hopefully helps more people experience more pain relief. Thanks for commenting!

[@lasonialamay6786]

Thank you for these stretches. I did them, and all I can say is WOW! I Felt a huge difference. I've been weight training and haven't really been stretching like I really need to and you can tell it. These stretches, I will be performing from now on, b4 and after my workouts. Thank you again. 🍑

[@toneandtighten]

You are very welcome! I am so glad you found these effective and thanks for sharing!

[@mr.hamsteryt838]

Ditto!

[@kaylis77]

I have back pain for a few months due to the house work performed...I've practised this and sure it have relieve my back pain...Thank you so much!

[@toneandtighten]

You are so welcome!

[@xBerreys]

how many stretching sessions did you have to do until your pain finally went away?

[@kaylis77]

@@xBerreys the pain won't totally went away due to age factor - almost 50...but it's will give you much relieve, I would say 90%...and you need to do this daily in relax mode as it will come once in a while should u performed heavy activities...

[@jennifervences6915]

Thank you so much for this video. I’ve been having horrible low back pain and this helped me so much I felt the tension go away after one practice and can’t wait to make it a routine THANK YOU!

[@toneandtighten]

You are very welcome, Jennifer! I am so happy to hear that this worked so well for you!

[@toneandtighten]

STOP performing the WRONG stretches for your specific lower back pain! Not all back pain is the same and therefore it can't all be treated the same way! I hope this video helped you; if it did be sure to LIKE the video with a THUMBS UP and SUBSCRIBE to T&T here on KZbin. (Also a great idea to supplement your stretching with core strengthening exercises; here's the vid I recommend: kzbin.info/www/bejne/r6W2qWxsfdGtf9E) 🙌🏼🙌🏼

[@TheVandana1986]

Hello! Your videos are really good.I have a request to make , if its possible for you to make videos on workout or exercises to be performed during pregnancy. Since you had four children, and your wife is in such a good shape..So u can help some aspiring mothers to remain fit and prevent complications..You both motivate me..Thank you..

[@austinhickerson7311]

My issue rather it be stretches or strengthing exercises for the low back/my si joint is a pinch in the front of my hip. This tends to happen on occasion with the knee to chest exercise or when I'm at the bottom of my squat for example. This makes it very difficult for me to tell if it's really a lower back issue or hip issue. As for the lower back i mainly get pain around my si joint. This happens if I'm bending over a lot or bent over for a period of time. It's just very hard to stay to a routine without knowing for sure if I'm doing the correct things. Any advice would be appreciated.

[@mountainclubtours9304]

I 111111

[@raeessrk5509]

Sir i have initial disc bulge l4 .l5

[@joshryvin8331]

Great video very good queing

[@myshadilahai6260]

This really helped me for my dance stretch project for studying exercises for the lower back pain 🙃

[@toneandtighten]

Wonderful! Happy to help!

[@slickxcix8262]

I’ve had lower back pain for 2 years now and it always seem to go bad when I over work myself. After doing your stretches it’s helped me so much! Thank you so much for the knowledge! I will be doing this everyday

[@toneandtighten]

My pleasure!

[@RandomGuy-yf4wf]

Are you doing it everyday?

[@Kenjathor]

Is it better now?

[@slickxcix8262]

@@RandomGuy-yf4wf I do this everyday within the first hour of me waking up 😊

[@slickxcix8262]

@@Kenjathor 110x better mate. I am able to work everyday without the pain that leaves me so hung at the end of the day. I still see my chiropractor and he tells me every 2nd week I see him that my posture is looking so much better than usual.

[@CadeM35]

I've played video games for most my life without doing any real physical activities but within the last 8 months i've begun working out regularly. The more weight and intensity I add, the more I notice my lower back and shoulders being tight. Your videos have helped a ton!

[@toneandtighten]

Thanks for sharing, Cam!

[@irine_elle]

I might be an unusual comment but I'd post it anyway. I'm 18 and I just walked 20k steps in a day, the most I did in my life, and I woke up with back pain. I didn't belief in the word "sedentary" but rn i sure do. Thank you for these! They helped so much. I'm gonna go use a heating pad too cause i have work tomorrow.

[@toneandtighten]

Thanks for sharing! I am so glad they helped.

[@Peezay3000]

Thank you man it actually helped me out tonight, I threw my back out this weekend and this video really helped me , I’m gonna be using these stretches before and after activities and work. Thank you 🙏🏽 ❤

[@toneandtighten]

You are welcome! So glad they helped!

[@erinharrison3189]

I truly never comment on videos but I am in tears with the relief I felt. We are trying to figure out what is going on with my lower back (probably nerve related) but I have a 5 month old that I’ve been struggling to keep up with because of my back pain. I did these stretches and I am amazed. I feel normal again. Definitely doing these daily. Thank you so much for posting this video.

[@toneandtighten]

Oh, this comment made my day! Thank you!!

[@dineomotshwanedi6266]

Thank you so much for this. On the first set of these I couldn’t feel my lower back becoming better

[@mr.kwamid-86_43]

Noticed an improvement right away! Thanks, my man :) Been doing these every day

[@toneandtighten]

Happy to help!

[@austinpowers8049]

I believe the stretches improved my lower back pain thank u!

[@toneandtighten]

Great to hear!

[@luckynothirteen]

Thank you. I'm going to start doing these regularly. I was taught 2 of these. I'm happy to find other stretching exercise that I can do for my lower back pain. I have sciatica.

[@MandyPeach]

Thank you so much! I work in animal rehabilitation and also work out myself so my whole back is constantly sore and I always feel constant pressure in the lumbar region. These stretches REALLY helped! This was a life saver! 🙌🏼

[@toneandtighten]

I am glad to hear that! Thanks for sharing!

[@marymckay8283]

I happened to have a crank back today after a lot of heavy lifting at work. Came home, took a nap, then after I got up and walked around a bit I did these. It feels a heck of a lot better! Thanks!

[@toneandtighten]

Oh I'm so glad, Mary! I'm thrilled they helped you out of some of your pain and thank you so much for sharing!

[@Addikt78]

Really friendly, clear and helpful videos! Thank you for your work!

[@toneandtighten]

You're very welcome!

[@lp8033]

Gave me relief after the exercises

[@commonman7273]

It's very good exercise for lower back pain. Thank you so much 🤝

[@boixgenius]

I work a job that's hard on my body and i pulled my back two weeks ago with on and off again pain bc i keep straining it. This has helped more than you know. That number 5 stretch was KILLER for me and it definitely felt like it's never been stretched 😭 thank you for this. I'm gonna try doing this on a daily from now on.

[@toneandtighten]

I hope you find it helpful!

[@TM-zs2uh]

Performing these stretches followed by your strengthening video has decreased my pain and increased mobility. Thanks very much for this generous content!

[@toneandtighten]

Oh, wonderful news! I am so glad these have been helpful for you and thanks for commenting!

[@buffasiann]

These stretches are amazing. Thank you so much for sharing. Very helpful with my back spasms. Really appreciate it!

[@toneandtighten]

You're so welcome! I am so glad you liked them.

[@Fabulousvibesonly]

This is my entire basic, stretch routine and it has done wonders for me over the past 37 years. I have been in car accidents, had 3 c-sections, a twice broken coxis bone and other injuries over the years and I used these stretches along with other floor stretches to rehab my body. Thanks for the great video.

[@toneandtighten]

I am so happy to hear this has helped! Thanks for sharing!

[@matthewfarr8397]

I do the stretches frequently, but not consistently. Lately, I started doing them consistently along with your core workout(s) recommendations, and I can squat heavier within my 1RM percentages without pain. Thanks a ton for these videos!

[@toneandtighten]

Wonderful! Thanks for sharing!

[@thatjlyn]

I've been so focused on stretching out my upper body issues that I forgot about my lower back until I couldn't walk straight this morning. I did these stretches and am on my way back to recovery. Now remembering that my doctor told me that stretching is as important as brushing your teeth.

[@flacche]

All the stretches feel good to me. Thank you!

[@HS-pm1ro]

Thank you for making this

[@xanastarr]

I had pain in my back all day and I’m finally feeling relief after these stretches! Thank you!

[@toneandtighten]

Wonderful news, Xana Starr! You are very welcome and thanks for sharing.

[@ZahirZeeHussain]

Yooooo thank u soooo much I was literally in so much pain, couldn’t even get up and walk, But by just copying them stretches has helped me a lot. I can move now and walk properly. I still can feel some pain but it’s light pain, much much better than before. Thank u again bro

[@toneandtighten]

This is amazing! So glad to hear that!

[@AjinkyaSose-iz4io]

Wonderful, it really works

[@UG1993graphinti]

Dude, I’ve watched several videos about back stretching and yours has been most informative. No big fancy words or non understandable directions. Thanks. Using a model helped very much. Thanks again.

[@toneandtighten]

Thanks so much for such a kind comment!

[@christoherhamel3227]

Enjoying the informative videos, appreciate your efforts to help others.

[@toneandtighten]

My pleasure, Christopher! I hope my videos help you and thanks for commenting!

[@denisetowne4165]

I’ve been subscribed for quite awhile and like the easy format you show stretches and also the explanations . This is a good video for low back back. All yoga but a good refresher

[@toneandtighten]

Thank you so much for your kind comment, Denise! I'm thrilled you've subscribed and hope to be able to continue to help you.

[@TygerShark]

Yoooooo! I am in tears right now from joy!!! I searched and found your video and as I got up off the couch using my hands to help push me up because of my back pain I got in the floor and did all the stretches you advised. My back pain is gone, I sat back down to see if my pain was still there and stood up only using my legs with “NO LOWER BACK PAIN” thank you so much and God bless you sir. I will be performing these stretches daily.

[@toneandtighten]

This is such amazing news! Thank you so much for sharing!

[@liquidlifestyles840]

Great video. Right to the point. Got rid of lots of the back pain immediately!!!

[@toneandtighten]

Oh, wonderful news! I am so glad they helped and thanks for sharing!

[@candiceshaw323]

Hi, how long after doing these stretches will I start to feel some relief? The pain is agonising, hurts to walk or bend 🙃 thankyou!

[@litcity254]

You might need to see a doctor

[@aShamelessHigh]

​@@litcity254hopefully theyre on oxycotin by now

[@505debs]

I love the way you explain everything... The muscles, the do's and dont's.... I am 5 months postpartum suffering from upper back, lower back, pelvic and ankle pain plus inflammation..... Your exercises are really helping thanks

[@toneandtighten]

I appreciate that!

[@cr6nk]

Great stretches! It is amazing what a quick strech can do for your muscles

[@fixlowbackpain]

Thanks for your content it is really helping me. I'm a back pain and sciatica sufferer. I am glad to share these chronic back pain solutions and techniques that you have shared

[@toneandtighten]

You are so welcome!

[@chrononk7544]

You are the best !! I got recovered from my pain that lasted 11 years from the first 3 sessions ... Thank you so much and May God shower His mercy upon you

[@toneandtighten]

Oh, this makes me so happy! I am so glad these stretches helped and thank you for sharing!

[@alphacece]

I’ve been having quite a bit of lower back pain and leg pains for some years now, which I feel most after work since I’m standing and moving all day. I tried this before bed because that’s when I feel the pain most which makes it hard to sleep and I can say that it really helped me feel relief. Definitely coming back to this video again tomorrow!

[@toneandtighten]

I am happy to hear that, Ce Ce! Thanks for sharing!

[@d.soldier3720]

Here I come again to review few of these. Always a great source 😇

[@vapelord420yolo9]

This helped me so much today!!!

[@hannahcrumley3103]

Thank you! You have definitely made a difference in my mobility since I subscribed to you months ago!

[@toneandtighten]

That makes me so happy to hear, Hannah! I'm glad you're getting so much benefit from the content I publish. Thanks so much for subscribing and commenting!

[@rizkaayuamalias3983]

Pp po look l pp p po p pp l to pop p

[@grgrgrgrgrg100]

Thank you for taking time to put this information up It really helps me thank you From a hard-working plumber up in Canada !!!!!! 🤘💪

[@toneandtighten]

You are so welcome, Greg! Thanks for watching and I am glad you found it helpful!

[@sophiekelly3918]

Loved this!!

[@nansasigorret7993]

Yr exercise have helped me alot

[@unnatibhatt9586]

Hey Jared, I'm from India. I'm suffering from sytica from past one year and was not able to do even routine activities due to pain. I came across your this video and started doing it twice a day. It's been only 4 days since I'm practicing this exercise but it works so well that it feels like boon. All thanks to you, you're such a blessing for people like us. I really appreciate your efforts. Thank you so much once again.

[@toneandtighten]

This is wonderful news, Unnati Bhatt! Thank you so much for sharing!

[@informrohit]

Hi Jared, This is Kanupriya,I'am from India. I am suffering from back pain early morning once I wake up and when forward bending tryed the streches you suggested and it work with the very first attempt thankyou so much thanks a ton I included these streches in my daily exercise.

[@vigsbond]

Jared, Thanks so much for this video. I often end up having stiffness around my lower back, after I have done squats or deadlifts. I have tried a few of these stretches and have found them to be very helpful. Quick question - While doing the Piriformis stretch, should we pull the leg (that's held by locking your fingers) towards the chest or hold it at 90 degrees angle as shown in the video?

[@christopherzubcic4287]

Thank you!!! This works great and two days in and enormous pain relief already

[@toneandtighten]

You are welcome! I am glad it is helping!

[@akshatashenoy]

My lower back feels so relieved! Thank you so much 🙏🏻

[@toneandtighten]

You're so welcome!

[@jelopymaximum]

Blew my back earlier this week doing deadlifts. Been doing these back stretches everyday for the past 4 days have done so much to help me recover from the injury! Shared this video with my mom. Thanks Doc and Doc's wife!

[@toneandtighten]

Happy to help and thanks for sharing!

[@azenh]

I messed up my back the same way 2 years ago and it’s gotten so much worse :/

[@berylcollins7840]

So glad I found you. Fantastic stretches

[@toneandtighten]

Glad you like them!

[@BettyFL]

These exercises are fantastic and provide so much relief (and quickly). Thank you!

[@toneandtighten]

You're so welcome!

[@andreaparedes7252]

Thank you! This has definitely helped with my lower back pain!!!

[@toneandtighten]

You're so welcome!

[@digitalvizun5678]

Thank you for this video. After going through this routine just once, it reduced my back pain (like taking 4 ibuprofen). Also provided mobility to go through the day. I will start doing this twice a day and go from there. Thank you for your work, it has made a difference in my life.

[@toneandtighten]

This absolutely makes my day, Digital Vizun! Thank you so much for your kind comment and for sharing your victory. I wish you continued success in your pursuit of better health... 🙏🏼

[@kalaniroldan1026]

Step 1:get a wife✍🏽

[@zacharyhippolyte]

I'm with you on this one.

[@jjjjjjj2789]

Lol men !

[@karenfrederick252]

Lol

[@relaxingsounds5353]

😂

[@peninahkariuki4679]

You're Wright 👏👏😂

[@asifsurti9154]

When I look for new videos about my lower back pain I always find a new one from you Dr Jared and they work for me flawlessly. Thank you so much 💓

[@toneandtighten]

Glad you like them and thanks for commenting!

[@951media]

Very useful and well done.

[@nightwolf318]

I’ve been trying to utilize some of these exercises for my lower back pain. They seem to be helping. Thank you for this video.

[@toneandtighten]

You are welcome, nightwolf318! I hope you find these stretches helpful and thanks for commenting!

[@denisetowne4165]

Although I have done these stretches at various times I decided to follow the video for 2 weeks and I noticed a difference in my back. You definitely need to do the 3 sets of 20 seconds. By the last set the muscles do relax.

[@toneandtighten]

Great job! Thanks for sharing!

[@davidminer187]

Thanks for the great video on lower back pain and targeting physiology. Very helpful.

[@toneandtighten]

My pleasure, David! I am glad you are finding it helpful!

[@sarahJ62]

I love this video. I set my own timer, and pause his instructions, so I can do each long in real time. If you do it enough, you will get the routine by rote and it is always so helpful!!

[@toneandtighten]

That's a great idea!

[@thevolsteadvolstead5942]

Whoa! I followed along with your first four stretches and I'm actually feeling much better! These stretches loosened the stiffness and relieved much of the pain in my lower back. Thank you for sharing.

[@toneandtighten]

Wonderful news! You are welcome and so glad you are feeling better.

[@wholeshebang1]

@Tone and Tighten / Jared - I slipped & fell flat onto my lower back, on a brick patio two days ago. My entire waistline, especially my lower back/lumbar region hurt (8/10), but no tailbone pain. I crawled to a chaise lounger & rested for 20 minutes before being able to walk upstairs, take two T3s (no Naproxin or ibuprofen on hand), lie on my back on my firm bed with 2 ice packs under my lumbar region. I had difficulty getting up to use the bathroom or replace the ice packs, but managed, with a cane (from a broken ankle years ago) and some groaning. I did some simple, gentle _range of motion_ moves to assess the _damage,_ then phoned Telehealth (a nurse/nurse practitioner help line). No major issues noted (i.e. paralysis, internal bleeding), but a recommendation to see my family doctor. I've been practicing yoga for 15 years, so I'd already begun the yoga stretches that you demonstrated here that night, and am pleased to see these are what you recommend for lower back pain, so I'll continue them to loosen wrenched muscles. I'll see my doctor on Monday, and if X-rays are needed, they're in the hospital she works at. I'm also taking Magnesium Citrate capsules for tissue repair. At what point should I switch to a heating pad or warm "Magic Bag" instead of ice packs - or can I alternate them, and if so, in what increments and duration? Thanks for your informative video.

[@elaine2026]

Im doing this on Christmas Eve! I Hope I feel better after!

[@toneandtighten]

I hope you feel better too!

[@caetanojulioneto]

Just what I needed

[@tasneemhussain1148]

Good & understandably comfortable. Thankyou.

[@toneandtighten]

Thank you, Tasneem! I appreciate your comments and support and hope these exercises help you out!

[@tanjirokamadou]

Thank you so much..10 minutes ago I couldn't stand or walk..now after 3 of the stretches my pain is 80% gone and I can stand and move again😀

[@toneandtighten]

Wonderful news! I am so happy to hear this and thanks for sharing.

[@zacharyjohnson9010]

I recently had a sprained lower ligaments in my back now it mainly stiffness as it is healing would you recommend these stretches as part of the healing process

[@KylaCarpenter-mn3cc]

It’s crazy how much immediate relief I feel from doing this set- thank you for sharing!

[@toneandtighten]

You're so welcome!

[@tomdwyer5695]

Honestly this video gave me instant relief thank you so much 👍couldn’t get an osteopath in time x

[@balbanes1]

I only tried the first two stretches because I’m very cautious to stretch my back, My lower center back was killing me the last two days, Felt like it was tied in a knot. I honestly feel relief, I found some thing on the Internet that actually helped, thank you so much!

[@toneandtighten]

You are welcome! I am glad you are feeling better!

[@MrBrooklyn4lyfe]

If you only know how much of a relief this was for me. This is heaven sent. I am forever internally grateful!!!!

[@toneandtighten]

I am so happy to hear that!

[@n2pbtudor]

Thanks, helps me a lot with my chronic lower back pain. Thanks to your wife too, she displays the exercises wonderfully and has an amazing physique. I’ve subscribed to make sure I keep on top of my back pain.

[@toneandtighten]

Our pleasure!

[@scheenekendrick9009]

These helped so much. Thank you!!!

[@toneandtighten]

You're so welcome!

[@demonjeff62]

This has genuinely helped me so much. I’ve been in pain for the past couple months just because of the repetitive motions I do at work. And after doing this my back is feeling so good ❤❤❤❤

[@toneandtighten]

I am so happy to hear that!

[@geonyoldi3032]

Wow. For real. I am having a back pain before doing this simultaneously and now im pain free.

[@toneandtighten]

That is great news, geon yoldi! Thanks for sharing!

[@RidwanChachunya]

Thank u for the warning for some musculoskeletal problem

[@jroblez145]

thank you and your wife for taking the time to share your knowledge and demonstrate! have a great day!

[@toneandtighten]

Our pleasure! I hope these stretches help you out!

[@Angel-sf4ct]

My hips are feeling the knee to chest stretch more than my back.

[@dailydoseofmedicinee]

Remedies to Relieve Lower Back Pain👏 Exercise to Loosen Muscles. Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Use Hot/Cold Treatments. Stretch More. Get Better Shoes. Reduce Your Stress. Get Better Sleep.

[@toneandtighten]

Also great tips to help with lower back pain! Thanks for sharing!

[@gmania69]

Wearing a duty belt laden with tools and driving day and night for years on end can wreak havoc on hips and low back. This is a great channel to free up the body and reduce pain and trauma. Thank you.

[@geraz_83]

This was helpful. Thanks bro 😅

[@madanpalsingh1162]

Hello sir, Squats can harm our Hamstring and knee? and sir whenever i am doing right leg Hamstring stretche i fell always uncomfortable like someone is cutting my hamstring, uncomfortable... sir i am doing regular strength training also.. sir why it is happening? and how can I cure and how can I get healthy hams.. please help me.. reply answer both the Question. please.

[@toneandtighten]

Hi Madan! Great question! As with all exercises - when squats are performed INCORRECTLY they can definitely be harmful to the knee. Sounds like you've got some tight hamstrings and potentially some weakness going on as well. I would start with some of these stretches: kzbin.info/www/bejne/fGGufaiXhd6Dask and supplement with some pain-free strengthening. Hope that helps!

[@madanpalsingh1162]

Thank you sir, Sir i know if my Quad is weak, i am a cricketer. please reply.

[@resandor]

11 min of flexin

[@Boots2Bike]

Amazing stretches getting me through some aches and pains from powerlifting and fatigue from soccer. Lots of back pain radiating from my hip flexors. My hips are super tight all the time

[@toneandtighten]

I am glad you are finding these stretches helpful and thank you for commenting!

[@atifsheikh9363]

Thank you so much brother I am a powerlifter I got a back pain about two weeks ago and I skip gym for a week but I watch your video and help me a lot so thank you one's again keep doing the good work

[@toneandtighten]

I am so glad this has helped you! Thanks for sharing.