Back Pain Relief Exercises & Stretches – Ask Doctor Jo

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These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you’ve pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at:

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.

The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.

Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.

Related Videos:

How to Crack Your Back:

Lower Back Pain Back Flexion Stretches:


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Doctor Jo is a Doctor of Physical Therapy.


How to Relieve Back Pain:

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 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. 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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AskDoctorJo says:

Purchase a printable worksheet with the Back Pain stretches & exercises in this video here:
⭐⭐ Leaving a Question or Comment? ⭐⭐
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Nita An says:

My back hurts when I bend forward. after I did this, it hurts more. What do I do?

Gold Coast Pool Repairs says:

Thank you sooo much Doctor Jo you just fixed my back. Great video. Simple and very effective.

I have been hobbling around for days and now I feel like anew person ; )

varun kumar says:

Doctor , i have a pain in the right side of my waist. It hurts terribly 😥😥😰😰😰. Pls help me 😢😢

Nano says:

Is it normal to feel pain while doing it?

Aijaz Kalla says:

Very helpful… Hi i am from india today i went to doctor for the treatment i have lower back pain since 2 months due to i did pull up exercise i feel electric on my back since then i have lower back pain.
Dr advice me same exercise he say you have sprain or strain you have muscle tone weak
Plz mam how much time it take for recovery humble request

M S Sodhi says:

Hi Doctor i have lower back pain for 2 weeks and leg pain for about 5 weeks The pain in back moves from right, centre or left every day. I am feeling very weak as well. what it could be? Please Help.
Thanks in Advance

Paul Baxter says:

Had severe sharp pain for days.I think muscular.Never suffered before.Took an ibuprofen tab yesterday.Masked the pain..but they always stop me up..almost worse.Today saw your video,Did the exercises.Almost instant relief.Thx so much for your kind heart in posting the vid and helping so many people.

Nigel David says:

Good excercise for lower back pain because I am getting some lower back pain

Kieu Huynh says:

Thank you so much Dr. Jo❤️. It really helps

Neelam Shakunthala says:

Tq so much
It gave me relief instantly
Could you please say exercises for knee pain

Adrian Rockfeller says:

Thank you so much this defenetly works. Im about to head into online class and my all of the sudden my back hurt
Thank you again doctor for the help

Er. Sanjay says:

Thanxs Mam I am suffering lower back pain I do this exercise 99% pain gone….Salute.

King Sj says:

Thank you so much it helps me a lot.

Fareena Muskan says:

Maam I am a house wife's my back bone right side is very much pain I can't bend instant I have 2 nd half year boy baby I did seserin operation can I used this exercise

aru reddy.v says:

For a csection operated peron is it advisible to do this exercise??

Alishba Khan says:

Thnku so much

誰でもエアリアル・Dare Demo Aerial says:


誰でもエアリアル・Dare Demo Aerial says:


gersi.gjeta says:

Thanks doc
I had to stop exercising for 1 week and tried some google advice which didn't work
Thank god i found this vid when i did and i can go back to exercise before its too late

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