Back Pain Relief with Extension & Rotation Stretches – Ask Doctor Jo

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Extension and rotation back stretches will help loosen your back and relieve pressure. Read Doctor Jo’s blog post about this video at

This video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs.

Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back.

Next try some gentle 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 30 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. If you need more of a stretch, then you can bring your top leg up and over to rotate your whole lower body to one side and then the other. This will be done for 30 seconds, 3 times on each side.

The last one can be performed standing up. Put your hands on your hips and lean back. Try not to bend your knees, just at your lower back. Again, this will be done for 30 seconds, 3 times.

These stretches should not hurt. If they hurt, you are either pushing too hard, or not exactly doing it right. If there is sharp pain with any exercises or stretches, stop immediately and talk with your doctor or therapist.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


Back Pain Relief with Extension & Rotation Stretches:

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 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. If you experience any pain, stop immediately and see your healthcare professional.

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AskDoctorJo says:

Buy a printable worksheet with the Back Stretches in this video here:
⭐⭐ Leaving a Question or Comment? ⭐⭐
If you want me to reply, make sure you hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already) because I always respond to my subscribers!

nexlitemine plz says:

Second stretch helped out my lower back pain

Kev N Effect says:

Thanks Doc, your a Blessing in my life😁🙌🏽

Space Raven Gaming says:

Thank you So much, it really helped my back pain as i don't feel much pain any more

Sohel Chowdhury says:

You are amazing…And love the way you talking…

sasank says:

I am facing l4 l5 disc bulge getting so much pain please suggest

ᴛʀᴀᴘsᴛᴀʀʀʀ.ᴍᴇʟʟᴏᴏ says:

This helped Tysm

Ajogwu Christopher says:

Thanks. This helpled me get rid of lower back pain. Waiting for the upper back pain to go

Shoban Reddaboina says:

Only one said back pain mam how to relieve my back pain and please help me mam

blodreina _ says:

2:50 that's how I sleep lol

Russell Hope says:

Learnt these same exercises from a physio a few years ago to deal with a frontal compression L3-L4 that was causing sciatica pain. Was looking for something else, but I guess not now. Only other thing that appears to complement those exercises are a little work on the core stomach muscle group as well. As they say whatever works and they certainly do. Thanks.

sachin shrestha says:

I just had a bad lower back sprain while doing burpees a day before. ( I stretched my back too much in the push-up position while I jumped to the ground) This morning I feel more pain and I can't bend, it's difficult to walk, and do the stairs up and down. I don't have any numbness on my feet though. Should I wait a few more days to start this therapy exercises from your video or it's better to start by today or any sooner? Any suggestions, please.

Jesus Christ the OG says:

im 25 and jarred my back coming off a curb whilst on a bicycle.. Never want to have back pain again but I know there's plenty more to come down the road hahaha

Tas Dad says:

Doctor Jo
I developed lower back pain 3 days ago.
The first exercise you suggest feels quite painful to my lower back.
What do you suggest?
Many thanks

Nqobile Mkhwanazi says:

Thank you🙂

Preenhon Dash says:

Hey doctor jo how are you?
I recently hurt my lower back by doing abs workout. I thought the pain would go away.but the pain came back everytime e stand for a long time or carry something…Please dear help me out.give me some suggestions

Ashok Ghising says:

Thank you Dr jo this is wonderful exercise for back pain… I did and its really helped me and I relief very fast 👍👍❤️❤️😍😍👏🏻👏🏻🙏🙏

Ioana Rosu says:

Oh my God I have bad backpains and after just one time doing these exercises I almost don't feel them. Thank you so much

Dominique Raymond says:

Thank you. These are easy to follow and I can do them during playtime with my son!

Just Call Me Nat says:

Hi doctor Jo, my L3 & 4 of my spine is pushed forward slightly. Do you have any pt stretches suitable?

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