These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Buy a worksheet with these back stretches at:
Often with back pain, we wake up stiff and sore. We can also have back pain at the end of a long day. These simple back stretches may help no matter when back pain strikes.
Starting off with pelvic tilts and bridges not only get the back stretched out, but they also work the muscles too to help them relax.
Knee to chest and trunk rotations are great to get some of the muscles in the low and mid back stretched and loosened up.
Finally, an active assisted hamstring stretch will loosen up your legs and your back and pelvic area as well.
Want to know more about reps, set, and frequency? Watch this video:
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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5 Back Pain Relief Stretches You Can Do In Bed:
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.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. 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.
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Buy a worksheet with these Back Pain Relief Stretches at: https://www.askdoctorjo.com/back-pain-relief-bed-worksheet
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Thanks, very practical and helpful exercises!
Great video! Thanks!
Thank you❤️❤️❤️
Perfect 👍 god bless 🙏
Just run in to your channel. I having lower back pains 😫 one week and it hurt so bad. I hope these stretches help 😢
Ty for these I am in severe pain in my back from my neck down to my legs
Really surprised but thanking God that these exercises worked after one round!! Will continue doing them. So simple and effective. Thank you 😊
Such a relief!! Thank youuu
your dog is so chill
If I have chronic pain and muscle spasms causing constant pain and spasms in my right torso, what could be the cause? I’ve dealt with this issue for ten years, and it’s worsening.
New sub👍🏽
Absolutely great Dr.jo. I need all of them.Thank you very much ❤.
This will be my go to every morning, thanks doc !
Thankyou , you helped even through my pregnancy with your exercises, I have been doing this exercise on and off for back pain and it works. Now I do this morning and night before bed. Thanks to you
What about for seniors
Doing this while laying on a heating pad…10/10 relief 👏🏾
Thanks for your help
I need a video like this but for people with spinal fusion
Thank you @askdrjoe 🙏 You just saved me from an anxiety attack from the severity of my pain. Chronic pain ain't no joke and can affect your whole life dramatically, so I'm gonna check out what else your channel has to offer 😉🙏🫶