10 Best Back Pain Relief Exercises & Stretches (Basic) – Ask Doctor Jo


oh good. hey everybody it’s Doctor Jo and
my unicorn Kali. and today I’m gonna show you my top ten back exercises and
stretches. so let’s get started. so the first exercise is just going to be a supine pelvic tilt. so with the pelvic tilt, you
usually want to hold it for about 3 to 5 seconds, and you can just start off with
five to ten and work your way up from there. for supine pelvic tilt, lie down on
the ground with your legs propped up, feet flat on the ground, and imagine that
you’re trying to squish your hand if it goes underneath you. so push down, rotate the hips, and come back up. number two is bridging. so bridging is
the same, maybe just start off with about five to ten. for bridging, bring both
knees up and put your feet flat on the ground. you can put your arms by your
side and then lift your bottom up off the ground just to about level. so you
don’t want to arch your back, and you don’t want it sagging, just bring it up
level, and then slowly come back down. so number three is a figure 4
piriformis stretch. so since this is the stretch, you want to hold it for 30
seconds and do it three times on each side.
for a figure four piriformis stretch, lie on your back with your knees propped up.
take the leg of the side that you want to stretch, and cross your ankle over to
the other side like you’re making a figure four. then grab the bottom of the
leg on that side and pull up towards you, holding that stretch. number four is a child’s pose. so again
this is more of a stretch, so you want to hold it for 30 seconds and do it three
times. for the prayer stretch, start off sitting on your feet, and then you’re
going to push your arms straight out in front of you on the ground holding the
stretch. oh my goodness, oh my goodness, what’s number
five? number five is the cat dog stretch. so with this one you want to hold it for
maybe five to ten seconds going back and forth about five to ten times each way.
for the cat dog stretch get on all fours. you’re going to arch your back like a
cat and tuck your chin in and then drop your back down and pick your head up. so
in, out. number six is a single knee to chest. this
is another stretch, so you want to do the 30 second hold, three on each side.
for a single knee to chest bend both knees up. then take your hands and grab
underneath your thigh and pull towards your chest, holding that stretch. number seven sleepy unicorn double knee
a chest. so again, this is still a stretch of 30 seconds, three times. for a double
knee to chest stretch, prop both knees up. then grab underneath both thighs and
pull your knees towards your chest, holding that stretch. number eight is a supine trunk rotation.
so really with this one, you can either do it as a stretch or an exercise. so you
can hold it for 30 seconds and go back and forth, or you can just do five to 10
on each side continuously back and forth. for a trunk rotation stretch, bend both
knees up and keep your feet flat on the ground. then just rotate your knees to
one side trying to keep the upper part of your body flat and hold that stretch. number nine is a hamstring stretch with
a strap. again since this is a stretch holding for 30 seconds, doing three on
each side. for hamstring stretch in supine with a strap, you can use a belt
or a dog leash. take the belt and put it at the ball of your foot. straighten out
your leg as much as you can. you want that knee to be straight. so if it bends,
then bring it back down a little bit. pull your toes towards you, and bring it
up till you feel a stretch and hold it. What’s number 10 Kali?number 10 is an IT
band stretch with a strap. so again 30 seconds, three on each side.
for an IT band stretch in supine with a strap, you can use a belt or a dog leash
if you have one. put it around your foot anywhere that’s comfortable. keep your leg
as straight as you can, locking out that knee, and then dropping
your leg over to the side until you feel a stretch through here. hold that stretch. so there you have it, those were my top
10 back stretches and exercises. if you like to help support my channel, make
sure and click on the link up there. and don’t forget to subscribe by clicking
down there. and remember, be safe sleepy Kali, have fun, and I hope you feel
better soon.

18 Comments

  1. Purchase a printable worksheet with the back exercises & stretches in this video here: https://www.askdoctorjo.com/purchase-back-exercise-stretch-worksheet

  2. thanks a lot

  3. Thnks dr.jo for back pain exercise

  4. Yoga mat the best padding for these?

  5. This is a great video, very helpful! 👍What a sweet unicorn🦄 🐕 😄

  6. Loves unicorns, eh? Have you seen The Last Unicorn?

  7. Excellent .

  8. Cutest purple unicorn 🦄💜🦄

  9. Thank you DoctorJo!

  10. Hey, DoctorJo!
    Wanted to ask that my legs are very weak and I can't run or jump. Should I do your hamstring exercises?

  11. That Unicorn! Is it male or female?

  12. It's like magic. Your new videos always seem to be exactly what I need at the time you post them. Right now I am dealing with some back issues. Perfect timing. Thanks Dr. Jo!

  13. Hey Doctor Jo, Yesterday it was my first time foam rolling in a very long time, I had my back; shoulder blade area on the roller and was stretching my arms overhead to touch the ground. It kind of hurt, even afterwards, on my right pec, I'm worried if I could've possibly torn it or something. Today it hurts when I for example push my hair back with my right hand, it hurts around my clavicle area quite bad. I want to start the gym soon aswell. Any opinions on what I could do????? Thanks in advance

  14. Hi doctor how are you? I have a question is it enough to go to group fitness classes ( Pilates, Functional training and zumba) instead of personal training classes my goal is to be fit by the way I'm a girl in my 20s.
    Thank you

  15. Thanks Dr JO 🙂

  16. Hi dr Jo
    I have a question I am a 20 year old girl. Is it ok to lift heavy weights up to 10 kg while I have knots in my back and I have poor posture. Do you recommend in this case to continue lifting weights or should I depend on other forms of exercise.

  17. Hi

  18. you are outstanding

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