Back Pain Relief Exercises – Ask Doctor Jo

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Get back pain relief with these simple stretches and exercises you can do lying on your stomach. See Doctor Jo’s blog post about this at:

To start, lie down on the ground in prone or on your stomach. Try not to lift up your head so you don’t strain your neck. Put your arms straight out in front of you on the ground. Slowly lift one arm and bring it back down. Repeat with the other arm. Then lift one leg and bring it back down, alternating sides. If that is easy, then lift one arm and the opposite leg. Alternate back and forth like you are swimming. If that is still easy, then lift both arms and both legs at the same time, like Superman… or woman. Try to hold it for 3 seconds, doing 10 of each of these.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):

Back Pain Relief with Extension & Rotation Stretches:


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Doctor Jo is a Doctor of Physical Therapy.


Back Pain Relief Exercises:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

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AskDoctorJo says:

Buy a printable worksheet with these Back Exercises at:
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at

Shaheen Awan says:


Ajaysahith Ravuri says:

Fr lower back pain also

Son Goku says:

Still watching this video in December 2020

Gayathri Manigandan says:

Hi I have undertaken hernia operation shall I do this exercise

Ravindra BK says:

Which one is the best medicine for back pain..

Information & Mobile Tips Malayalam says:

Eyyy dear it's ownsome exercise for lumbar disc herniation, but it have lumbar lordosis side effect…

mehak 😇 says:

You are ausome doctor jo

23doogal says:

Are these safe enough when I have L5S1 bulging disc?

Al Banta says:

Found what I was looking for here Doctor Jo.

alcott devalte says:

Tnx, this is indeed helpful

Urmil Chandra says:

Haha wonder woman girl!!!

Amy Burciaga says:

+AskDoctorJo How can I lay down flat on my stomach without my breasts hurting? I've already tried placing a pillow under my chest and it's still a bit uncomfortable for me. I have a weak lower back so I really want to use this exercise to strengthen it, but my breasts start hurting whenever I lay face down. Any tips?

Kailyn Bernardino says:

+AskDoctorJo I know this is kind of a weird question, but is there a way that I can lay down flat on my stomach without my boobs hurting? I really want to do the Superman exercise, but my boobs start hurting every time I do so. Is there any way I can prevent this from happening?

Con Artist says:

Hello Dr. Jo:   I have been hearing about having overstretched/hyperextended muscles as a child doing ballet and yoga…now I'm 68 and have been pulling my back several times.  I don't do stretching the way I did as a youngster, so my muscles probably are bunched up and no longer flexible.  I was told that if I did the exercise you are showing here called the Wonder Woman, but instead of trying to bring arms and legs up, concentrate on reaching forward and back to stretch the spine without putting strain on it.  What do you think?

Programming With Projects says:

I am from India and I go to gym. I am having back pain when I bench I hv search on net and find ur video… I am doing ur exercise and it helps me relieving back pain!!!…Thnx a lot DoctorJo


Hi , what's your take on Mc Gill's concept regarding the excessive loading or compression forces that the Superman exercise creates on the spine? any thoughts?

abhishek katyal says:

You are awesome Dr Jo

AskDoctorJo says:

Yes, they are good for a disc herniation. Nothing will cure a herniation except surgery, but it will prevent pain and flare ups if you keep your back and core strong! Good luck!

AskDoctorJo says:

Thanks! I would do the exercises every day, but no need to do more than about 15 minutes. I would also recommend changing it up some, and not doing the same exercises every day. Try these, then the ones in quadruped, and then the swiss ball if you have one. I would also recommend getting in a pool and getting some traction if you have access to one. I have a video for that as well. Good luck!!

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