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Back Pain Relief Stretches – 5 Minute Real Time Routine

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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: https://www.askdoctorjo.com/6-back-stretches-worksheet

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:
https://www.youtube.com/watch?v=750nkDg9XPI&index=11&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC

Back Pain Relief Exercises & Stretches:
https://www.youtube.com/watch?v=2VuLBYrgG94&t=0s&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM&index=3

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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:

https://www.youtube.com/watch?v=UYMmtEFhuxA

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.
Category
Medical
Tags
back stretches, back stretch, sore back
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