Best Stretches For YOUR Lower Back Pain [SO IMPORTANT!]
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- 10 Great stretches to relieve your specific lower back pain! Learn which back stretches offer the most pain relief and which ones you should avoid based on the cause of your lower back pain. Fast lower back pain relief stretches taught by a physical therapist so you feel better fast!
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🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amz...
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amz...
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
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📌 **Best Stretches For YOUR Lower Back Pain!**:
Lower back pain is awful! But the right stretches can help you to feel better fast! In this video, I’ll show you the best stretches to target and relieve your lower back pain! These stretches are designed to ease tension, increase flexibility, and provide much-needed relief for your specific lower back pain.
🔍 **What Causes Lower Back Pain?**:
Lower back pain can stem from a variety of sources including muscle strain, poor posture, herniated discs, degenerative discs, arthritis, stenosis, and even stress. Understanding the underlying cause of your pain is crucial to finding effective relief, performing the right stretches, and preventing future issues.
🧘♂️ **Does Stretching Help Relieve Lower Back Pain?**:
Yes, stretching can be incredibly beneficial for alleviating lower back pain. Proper stretching helps to loosen tight muscles, improve flexibility, and increase blood flow to the affected area, promoting healing and reducing discomfort.
✔️ **Why Some Stretches Are Better for Back Pain Relief**:
Not all lower back pain comes from the same source, and therefore it can’t all be treated with the same stretches and exercises. You will make the most progress and feel your best when you start doing the RIGHT exercises for YOUR specific lower back pain. The purpose of this video is to help you understand what each of those stretches are so you can feel better fast.
BEST STRETCHES FOR LOWER BACK PAIN RELIEF
DOUBLE KNEE ROTATION STRETCH
SINGLE KNEE ROTATION STRETCH
SINGLE KNEE TO CHEST
DOUBLE KNEE TO CHEST
PIRIFORMIS STRETCH
HAMSTRING STRETCH
LUMBAR EXTENSION STRETCH
CHILD’S POSE
CAT/COW
TALL KNEELING HIP FLEXOR STRETCH
💬 Did you try these stretches for your lower back pain? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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MORE GREAT VIDEOS FOR LOWER BACK PAIN RELIEF:
🔗 CORE STRENGTH ROUTINE TO SUPPLEMENT YOUR STRETCHING: • How To Increase Core S...
🔗 HOW TO FIX A BULGED LOWER BACK DISC: • FIX YOUR DISC! Bulging...
🔗 HOW TO SLEEP BETTER WITH LOWER BACK PAIN: • How To Sleep With Lowe...
🔗 HOW TO FIX BAD LOWER BACK POSTURE: • Fix Your TILT! How To ...
🔗 FIX ONE-SIDED LOWER BACK PAIN FAST: • Fix Your One-Sided Low...
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*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.
Did you try these stretches? Which ones helped you the most? COMMENT your experience down below and be sure to supplement your stretching with some core strengthening! Here are some great exercises to get you started: th-cam.com/video/ytSx96HlzIo/w-d-xo.html Hope you feel better and thanks so much for watching! 🙏🏼
I had intense lower back pain for a few days. Tried these before bed and the pain was almost completely gone by the next day. Thank you!!!
Thanks for sharing!
My back was killing me- I tried all these stretches and could feel the tension release and flexibility improve. I will start doing every day! Thank you
I threw out my back recently, these excersizes got me back to to feeling normal, thank you!
Wonderful news! You are welcome!
Felt my lower back pain immediately start to ease when doing these exercises, will continue to do them in the future, thank you.
You're so welcome!
These simple lower-back pain stretches really did the trick for this 77-year-old body...thank you so much! The next day there was 80% improvement, and the second day after doing them again, I feel 95% or better....at my age, that is maybe the maximum! Ha! This TH-cam video presentation is such a public service, I really admire people who want to help others, and you are a testament to that, and to your mother! (and maybe to your father, though I don't really know what I'm talking about any more...)
You're so welcome!
Doc fresh as hell with those dunks on his feet 🥲👏🏾
Thank you! I love them!
Doc cute 😊
54 here, crazy lower back twinges and pain on one side only for days. Did all the stretches, but the piriformis one seems to have magically relieved the majority of pain almost immediately! Thank you, thank you! Will keep doing them all!
You got this!
You've helped me before. I always know where to come back to when I hurt myself and need some stretches to be done where I can be confident I'm doing them right. I have one of those tables too. I wrecked my lower back 2 days ago lifting a bunch of compost bags multiple times. Didn't think anything of it, and was fine until the next afternoon. Lower back locked up, spasms like crazy, and I was bedridden for the day. Woke up this morning, sore and stiff as heck but needed to get some work done. I did 4-5 of these stretches for about 20-30 mins this morning, and I was able to get on with my day with significantly less pain. I wasn't lifting anything, but I was out of bed and able to get around. Back still sore, but not stiff and locking up. Back to work tomorrow. Will try and take it easy though and use my legs when and where possible. Thanks for being my go-to. I don't think you'll ever know how much you are appreciated and trusted.
I had lower back pain for about half a week I did these stretches and the pain is almost gone thanks a lot
I play football and this was extremely helpful!! I only had about a day and a half to heal up before our next game and this helped a lot, thank you!
Glad it helped and you are welcome!
Just tried these out and it’s alienating a good amount of my lower back pain! Thanks!
Great to hear!
This was a great video because I have to be careful having all four identifiers. I only do the ones with 4 green lights. I would love a similar video for neck pain showing me which exercises would be safe for someone suffering from all four pain type identifiers. Do you have such a video?
Bulging disc got no love
No sir, she don’t.
There were different versions to accomodate bulged disks though?
Exercise 7 (Lumbar stretch ) is good for bulging 👍🏻
Damm just did the fist one and forth one..... and it is already better... no tightness anymore, and pain gone... ty😊 im gonna do this after every workout thank you 🎉🎉
These stretches have been really beneficial for me for my lower back pain. I go to the chiropractor every month to maintain my posture and overall wellness. I live a very high intense fitness lifestyle and I love it but my back flares up randomly and it's very frustrating.
Thank u, its help alot. Greetings from Indonesia
You're welcome!
Could you also share some exercises for back strengthening
Lower back feels unbelievable! Thank you so much, you are the best 👌🏻
I hurt my back planking. Some of these exercises really help.
INSTANT RELIEF!!!!
Great one Dr.Jared as always..as someone who sits for long duration, this exercise was super helpful
My Chiro gave me some stretches to do and one was the cobra. When I did it last night I had a huge amount of pain in my lower back (like when it spasms). Won't do that again 😅
My physical therapist wanted me to do that cobra pose six times a day! I had worse pain than when I went there, naturally I stopped going and won’t be doing these anymore!
My brother use shilajit make you strong naturally if you need to recover in 2or3days tell me I provide you hindukushmountain shilajit it's help you alot I experience lower back 8months after using it 2times my pain gone,so if you need instantly recovery reply me
My brother use shilajit make you strong naturally if you need to recover in 2or3days tell me I provide you hindukushmountain shilajit it's help you alot I experience lower back 8months after using it 2times my pain gone so if you need instantly recovery reply me
Cobra put me out of work for 2 weeks...I think it's dangerous 😬
Thx for sharing this. I’ve been to PT so many times over the years. The prone position up on elbows and arms extended hurt like mad for me. I also have many back problems including stenosis which you mentioned. Why is it that the Drs prescribing PT don’t give the PT folks more details than just low back pain and side????🙄 I’ve experienced intense pain many times during PT thinking no pain no gain and did the exercises anyway. Again, thank you. Wish you were in Kentucky!
really clear easy instructions and the exercises seem effective...thank you
You're welcome!
Need some exercise for lower legs.. I’d appreciate it!!, a lot…..thanks a million ♥️👍🏼
I've got quite a few stretching and strengthening exercises here on my channel, @cuyoung1568! You can search "Tone and Tighten Leg Exercises" and they should come up. I hope they help you! Thanks for commenting.
Jared you always read my mind and upload these videos when my back feels like a total wreck! Thank you so much!!
You are welcome! I hope these help!
Sir, make a video about some tests we can do to know why our back hurts (that is, the cause of back pain: weak or contracted muscles, etc...). Please!
Great suggestion, @Motivation.club_1.2! I have a version of that video, but it's a few years old and needs to be updated. I'll see what I can do. Thanks for commenting.
I'm just beginning the core strengthening and will include the core stretches as recommended. THX!
will try these for a few days and report back
Thank you so much my back feels better was going to take pain killers!
You are so welcome!
TY. Love your routine. All are included in yoga. Greatly appreciated ❤
Thank you,brilliant exercises for all lower back.
Glad you like them!
Thanks sir ❤
Most welcome!
Hello, Dr. Jared can you make a video bout stretches with limited ankle mobility really love your videos…
Your notification is the best👌🏻.. Needed one.. You are the best on TH-cam 🌹🙏🏻
Wow, thank you!
Hello, Dr. Jared , please make a video for scheuermann' s disease exercises
I already had a mri and other scans. I got injured deadlifting and they just said it's a lump of muscles lower back. Been going to physical therapy and have not received comfort I will try these
I hope these help!
Make you strong naturally 💪if you need shilajit of hindukushmountain reply me I will give you in good price I also experience it while bowling in cricket my pain was 8months then I use shilajit after using 2 times my pain gone if you need tell me it's hundred percent original
good day doc, when is the best time to do this exercises?
Hi, From india, Awesome vid! BTW First 4 are standard yoga asanas. Thanks again for making good content
Awesome! Thank you!
My dumbass tried lifting heavy skid loader tracks by myself and now I have immense lower back pain that hurts really badly. Im gonna have to try these exercises.
I’m new to lower back pain. It is not fun! These stretches were very helpful. Is it okay to do them more than once per day? Thank you!
Sure!
Terry Forges
This came right when I needed it.... thank you!!
Awesome, @beastmode6663! I hope they help you! Thanks for commenting.
Thank u❤😊
You're very welcome, @amyrudolph3932! I hope they help you! Thanks for commenting.
Yo love the videos. Been looking at a lot of your knee stretches and workouts. What machines would you recommend to use at the gym to help strengthen it more and overall to not cause the most pain in my knees to delay recovery
Lower back feels better. I've been doing squats, which might have contributed to my pain.
Ilove doing hamstring stretch❤
Hello new subscriber here from UK! Is there a specific exercise for poor balance please? I have very small feet for my height and am unable to stand still on one foot. I have just found your core video which I will start to do regularly, will this help with this, I'm 54 and quite stiff! Thanks
So... I have back pain because of my posture while using computer all day what exercises in this should I try?
Been doing these for a while now. Hard to start the day if I don't have or make time for the routine. Lumbar arthritis is real 😢
Amen, @kenwalker4672! I 'm glad to hear you've been doing some of these and hope they continue to help you. Thanks for commenting!
This is perfect, thank you so much for sharing your knowledge!
You're very welcome, @Trevor246-jg8ef! I hope they help you! I appreciate your support and thanks for commenting.
@@toneandtighten just back from a vacation that was low on exercise and high on sitting so these worked perfectly today and I hope in a few days get back to the gym.
Thank you…
Great video thank you stay blessed.
Thank you so much, @jaxonarcand9682! I hope these things help you, and thanks for commenting!
Thank you for all your helpful content
My pleasure!
Dude, these WORKED
Wonderful to hear!
Thanks alot....will try these ...
You're very welcome, @nakuldevadas9075! I hope they help you! Thanks for commenting.
What if you have bulging disc stenosis combo deal, can you do lumbar extension stretch?
W vid ❤
Thank you so much, @Cloudsシ! I hope these things help you, and thanks for commenting!
How do I fix my bulging disc pain? I feel it so much doing double knee stretch
Thanks Doc this was so helpful
The single knee I just feel it deep into my hip lol no back stretch feeling for most of these
Not me checking out after the first one😅
Really helpful, thanks.
Glad it was helpful!
Great 🙂👌🩵 thank you 🙏👍
Welcome 👍
Always enjoy your videos!!! Thanks so much!!!
You are so welcome!
I feel a big knot on my right lower back close to my tailbone- would these exercises work for this discomfort?😢
Thank you for sharing 😊
You're very welcome, @esmieriel7430! I hope they help you! Thanks for commenting.
Love it .Thank you
Thank you!
Kaitlin Island
Dolly Ridges
I am 16 and I train in gym but I didn't have trained over a week and then when I trained mylegs after that day my lower side left back is paining si much that I can't even for some time what should I do now😢
Thinks
Thank u very helpful
You're very welcome, @athenabogri8583! I hope they help you! Thanks for commenting.
Hi I have lordosis on my lower back , so can I do this stretches are these safe ??
Wiza Square
Fisher Cape
Sir my left side of whole body is quite weak and thin how to improve this sei please reply
Thnx Doc...👌🏾
You're very welcome, @rcarterthomas8645! I hope they help you! Thanks for commenting.
super intersting video!
Thank you so much, @user-ow9jy8ss8u! I hope these things help you, and thanks for commenting!
Clear it
I got pain after I did RDL workout is it safe to do these ex
Brother when I walk my hip coming front and bCk tight wT cN I do wT happen
Finally!
It needed to be done, @henry6525! I hope they help you! Thanks for commenting.
Its not working for me ..what can i do ..please i have severe pain
I have this in my mri report please show me some exercises for it
L5/S1 annular tear with diffuse disc bulge with central protrusion compounded with facet arthrosis and ligamnentum flavum hypertrophy causing Indentation/Mild compression over bilateral traversing nerve roots, bilateral mild neural foremen narrowing also seen
L4/5 shows diffuse disc bulge compounded facet arthrosis ligamentum flaval hypertrophy
with small central protrusion indenting the thecal sac and bilateral traversing nerve roots
L3/4,shows diffuse disc bulge compounded with changes of facetal arthrosis causing mild indentation over thecal sac with no neural compromise
Three bulged discs, @33connorkenway33; I'm sorry to hear about that. Definitely consult with a local physical therapist about it; I also have some really great videos here on my channel to help disc bulges if you search for them. I hope you get the help you need! Thanks for commenting.
@@toneandtightenThanks man
Lois Center
Emery Streets
Hello doctor! i wanted to ask about my diagnosis.. i had chronic back pain for quite a few months.. then i got an MRI almost 2 weeks ago and it said, "Straghteniging of the lumbar curvature, likely secondary to myospasm. L5,S1 subtle buldge minimally compressing the thecal sac, no exiting or entering nerve root compression is seen" so i was really concerned about what i should do because even though it says the curvature issue..what is the root cause of my siatica as the buldge isnt compressing nerves.. i have been doing these exercises that you have told.. but i am really at a dead end cause nothing seems to be helping out. I would appreciate it if you could guide me a little on my issue. Thankyou!
My sister use shilajit make you strong naturally,after using 2or3 times your back pain will finish,it's special for lower back and for knee pain,if you need shilajit reply me I will give you in cheap price😇
I have also explained of 8 month of back pain I know it's hurt alot 💔 then I use shilajit after using one time I feel better after using 2 times I promise that my pain was gone
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Orthovita Oil from Planet Ayurveda is a must-have for anyone dealing with joint stiffness. My fingers no longer feel swollen, and the relief is long-lasting.
Abshire Spur
How did you know??
Call it personal inspiration, @skepticalhippo6376! I hope they help you! Thanks for commenting.
@@toneandtighten haha! your videos always help! Thanks!
Time stamps please
Laurie Loaf