20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain. Buy a worksheet with this routine https://www.askdoctorjo.com/20-minute-back-worksheet

Starting off with a seated hip flexion, seated trunk rotation, and different arm movements will help loosen up the muscles.

Then beginning with exercises, pelvic tilts and bridges do a great job of strengthening the hips and back as well as stretch the areas out.

Next, go into stretches after the muscles have been moving with a supine trunk rotation, knee to chest, and a hamstring stretch in long sitting. These will help loosen tight muscles around the back and hips.

Now, go to all fours, or quadruped for a cat/cow or cat/dog and a prayer stretch or child’s pose.

Finally in a seated position, a thoracic side bend and deep breathing with a jumping jack motion will help the mid to upper back as well.

Related Neck Videos:

Dr. Jo’s Back Pain Relief Playlist:

Back Pain Relief Exercises & Stretches:

Back Pain Relief Stretches – 5 Minute Real Time Routine:

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20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

https://www.askdoctorjo.com/20-minute-back-routine

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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