Back Pain Relief Stretches - 5 Minute Real Time Routine
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- เผยแพร่เมื่อ 23 ส.ค. 2024
- 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.askdoctorj...
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...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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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.
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Being 12 with back pain while in bed and in the morning sucks, thank you so much!
You're welcome!
Same I had a back pain since I was 6
I feel you, did this help?
Aw honey that sucks and I thought I was young to have back pain when mine started around 26
@@sydosn8702 my bollox
Online school really be making my back like a 70 year olds back
Why I’m here 💀😂
SAME
Lmao how would you know how a 70 yr old's back feels? 🤔
Same tho and I’m a gymnast like
😀🤚 I’m doing worse than my 83 year old grandpa
Same
I'm here at 19 after sleeping weird😂😂😂. Wow, I feel so much better, definitely recommend.
the fact that this comment is fresh and new lol
@@Gracious3480 lol ikr
I could not relate more. 19, hungover, in pain
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!
My back was hurting so much and after this was my words “where did it go is she magic?”
😎
Same here 😢
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!
Is your back better now?
@@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.
@@nikkiforrester740 I only just saw you replied now! I hope your recovery goes smoothly
3 years after being posted and this is helping me a ton. I’m 29 and I work seated for 8 hours a day, my chair definitely needs a new cushion because it’s getting old, and my back has been really sore. I’ve been doing the stretches for 2 days, 3 times a day now and even though it still hurts, I’m starting to feel better. Thank you so much.
You're welcome.
I really love the way you give detailing on how the stretch is executed. 👏👏👏
Thanks.
thanks so much for the relief, you have no idea how much i needed it !!
You're welcome!
Hi
It sure was instant relief!
Girl do be copy pasting “you’re welcome” and replying to so much more
My back was giving some slight pain, and as someone who pushes shopping carts, it really helped! I’m putting this in a playlist!
(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.
Here I am binge watching every stretching video coz everything just be hurting :< Thank you so much 🥺
You’re welcome.
💚
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.
thanks for making quarantine more bearable doc!
You're welcome :-) Stay safe.
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!}
I’m only 16 and i feel like I’m 70 😭
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!
That's not good 😮
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.
You're welcome, and thanks.
Buy a worksheet with the Back Stretches in this video here: www.askdoctorjo.com/product/6-back-stretches-worksheet/
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Hi there. Any advise on what to do and to avoid trying to heal a bilateral spondylosis fractures in l5 (scotty dog fractures). Its been a month now and I dont really know what would work ,I would REALLY APPRECIATE your feedback.
This might help: th-cam.com/video/vCWYsF3_9Ig/w-d-xo.html
I did subscribe to your vides when I started watching them and liked watching.
Ok tnx doc
Hello Mam I am a male 24 experiencing low back, neck pain since 2 years
Please help with it God Bless you for it ...
Kindly waiting for ur help
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!
You're welcome!
Us people with back pain are notoriously cranky, but we’re also unbelievably grateful when people help, so thank you!
You're welcome!
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😌👌
Thanks! Glad it helped.
I am so glad I found this, I feel so much better now.
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!
You're welcome!
Great set of stretches. Pain isn't gone but it definitely helped. Thanks!
You're welcome!
So simple yet so affective
had some bones crack when u did this and now laying in bed and everything feels...so relieving
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 🙂
Thanks, and you're welcome! I'm glad it's helping.
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
I hope it helps!
My go-to every morning for my lower back. The relief after is amazing. Thank you!
You're welcome!
it fells good on my top and lower back amazing stretches
This was pretty helpful. I've been getting sedentary desk job back pain and this was great
How this actually worked😊 thank you
You're welcome.
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 😭😭😭
You're welcome. Glad it helped.
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 ❤️
You're welcome, and thanks for the sub!
Thank You so much, have been struggling with backache since i gave birth in 2019 hope all will be well... blessings!
You're welcome!
It really helped! Thank you so much. I definitely am going to do it everyday
You're welcome.
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.
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
You're welcome.
thank you! this is one of the only stretch routines I found that actually relieves my chronic pain!
You're welcome!
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.
I work at an Amazon warehouse and it’s honestly so exhausting on my back so I needed this! Thanks !!
You're welcome!
As an 18 year old with many ap classes in high school, I find myself constantly hunching over my computer or in my bed with it in order to do as much of my work as possible without being behind. I typically never have time to exercise and find myself in a lot of pain when I do. I was just doing a silly pushup test with my brother and I found myself in pain when I would bend down, so I looked up exercises and for the first time since the start of my school semester, I don't have that back pain. It would cause tension headaches and lower back pain so painful, I could do nothing but lay in bed and try to stretch out my back by relaxing, but found I couldn't make them relax. Thank you so much. I will start doing these any time I feel I have back pain.
You're welcome.
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!
You're welcome!
Thank you so much. I overdid it on the back extensions at the gym and had a tendon strain. Your exercises made wonders!
You're welcome.
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
You're welcome.
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.
Thanks that second exercise really helped my back!!
my classes just ended and im now here to solve the problem with my back pain because of online classes😫
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
You're welcome.
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 😭❤❤❤
You're welcome!
Could you help me with posterior pelvic tilt exercises, thanks?
high school rlly be aging my back
I’ve had lower left side pain for a couple of weeks to the point where the only time I didn’t hurt was when I was walking. I’m a machinist on my feet all day and lifting 50 to 100 lbs almost daily. This morning I tried your stretches . I can feel the tightness has subsided 70% I’m able to sit up now with the pain . I want to thank you for sharing it helped me be able to take my daughter to the water park today. Thank you
You're welcome.
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
You're welcome.
omggggggg I needed thisssss tyyyy doc
You're welcome!
🔥🔥🔥 Loving the Stretches!!!!
Thanks!
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
You're welcome.
Im never talking crap about Yoga ever again. This really helped me with my lower back pain and it was hard for me to get out of bed or even lay down to do this but after i was done i was quickly able to get up
Thanks Dr. Jo - you’re the best! 🙂
You're welcome, and thanks!
I don't have back pain, I just like stretching. It makes you feel relaxed and at peace.
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
You're welcome, and thanks.
I cardio six days a week and stretch every morning. This has improved my health as well as help my children.
I only did the first few exercises and I could already feel the difference. Thank you so much for this
You're welcome.
Every once in a while I get lower back pain, and this video fixes me right up! THANK YOU!!
You're welcome!
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
Wow, I did this after waking up with quite bad back pain this morning and it's massively reduced it! Thank you so much, it was so easy to follow with your instructions, definitely bookmarking this to do it again in the future 😊
You're welcome. I'm glad it helped!
only began my office job not too long ago and i already have back pain 😮💨 this video is a lifesaver lmao
thanks a lot, i've been in a lot of pain since the past three days and this relieved a lot of it
You're welcome.
This was so relieving as I have excruciating back pain and it’s only my first time too! Thanks doc
You're welcome!
I am 15 years old yesterday I was studying when I finished studying then as soon as I got up suddenly my left side lower back started hurting like hell i literally cried and shout because of the pain 😭😭 i was not able to sleep whole night now i am searching for some exercises which can reduce my pain
Great video! it helped my mom with her back pain
Glad it helped!
Just adore Jo especially the doggies 🐩
🐾
Damn, those stretches paired with deep breathing really bring life back to you lol
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!
You're welcome!
My back was really bad, this helped me crack it so well in places I didn't even know existed, thank you
You're welcome.
I had some intense Muay Thai training yesterday and legit could not get out of bed this morning, this helped a lot, thank you! 🙏
You're welcome!
I have had really awful back and shoulder pain and haven't been able to get PT. I found your videos and I can't tell you how helpful they've been. Thank you SO much! I might have fibromyaliga or Lyme disease and the simplest stretches often hurt me and yours haven't. You are also a joy to watch and explain the positions so clearly and thoroughly so it isn't difficult or annoying to do these workouts. Much gratitude! Also, major animal lover - great to see your beautiful furry friends! :) Hope you stay well and safe!
God freaking bless you, I was almost in tears from the back pain of my poor posture and years of laborious jobs :\
I hope they help.
Having fractured my T9 vertebrae 6 weeks ago these stretches have really helped me to become more mobile and relieves the pain! I do these twice a day morning and night.. Thank you Dr Jo :)
You're welcome.
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!
You're welcome!
back doctors are always the nicest!!!
😁
My goodness i've only been at work 3 days and my backs already killing me and gosh darn did this help
Thank you I was mowing the
Lawn today came back in and my back hurt really bad now it have gone away! Thank you!😀
You’re welcome!
I’m 23 but my back feels like it’s 70 ! I just did these and I feel like I’m floating ! Great video.Thank you so much!
You're welcome!
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
You're welcome. Glad it helped.
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.
You're welcome.
VERY GOOD PRESENTATION!!! Simple but very effective at loosening the body for walking. thanks, wallace
Thanks, and you're welcome!
As a 19 year old CNA working at an assisted living facility with no history whatsoever of ever doing morning stretches because there is little to no time to do so, my back is absolutely messed up. I’m gonna try to give this a shot.
My back pain was so intense I could barely move on the first one , but by the end I started to feel better. Amazing. Thank you very much. I’ll do this maybe 3 times for the day👏🏾
You're welcome. Glad they are helping.
my back feels better after 2 sessions...I love your dogs...You are so friendly and down to earth... love the doggy hat
Thanks! 🐾
You are amazing, thank u, always come back to your videos, when I forget my exercises
Thanks, and you're welcome.
This instantly relieves my back pain
Thankyou very much for sharing this. Lying in bed about 90% of the day and night after surgery. Causing my back to become very painful - even with all the pain relief meds after surgery. The child's pose was definitely the most painful but worth it.
You're welcome.
Slept on my back wrong yesterday came to this video and it helped me so much thank you!
You're welcome!
I've been hurting for a almost a week and this really helped my back pain, thank you
You're welcome.
I'm only 20 but my back, shoulder and collarbone were hurting really bad from sleeping wrong every night and also having bad posture throughout the day. This helped a lot, thank you!
You’re welcome!
This is WONDERFUL!!! I’m doing this every morning lol ❤
Woke up at 2am with back pain, so decided to try your routine. Hopefully my cat wasn't too annoyed at my being up and about, but she's nocturnal so she should be fine lol.
🐾
I'm 25 and have a weird pain in my left upper side of my back but this has really helped, thank you ^_^
You're welcome.
AWW THE DOGIE AT THE END 💜
🐾
i have been doing crunches and floor exercises so this really helped the soreness the next day thank you!
You're welcome!
It worked!!! And I did most of them seated.