Sunday, March 22, 2026
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Back Pain Relief Exercises in 5 Min



5 minute routine to stretch out stiff back muscles and provide fast relief.
Do this exercise routine at least three times a day for at home back pain relief.

► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.

*Supplements*
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.

Boswellia Extract:
Turmeric & Curcumin: ​​
Glucosamine & Chondroitin:
Creatine Monohydrate:
Omega 3 and 6:
Vitamin D 5000:
Vitamin B complex:
Magnesium:

*Soft Tissue & Rehab*
Theragun:
Massage ball:
Foam roller:
Stretching strap:
TENS unit:
Heating pad:
Resistance bands:

*Braces & Supports*
Hinged knee brace:
Neoprene knee sleeve:
Volar wrist brace:
Thumb spica brace:
Ankle lace up brace:
Tennis/Golfer’s elbow brace:
Superfeet orthotic inserts:

*Recommended Textbooks & Resources*
The Trigger Point Manual:
Trigger Point Wall Charts:

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► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD;
Website:

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

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28 COMMENTS

  1. I have noticed how precise and knowledgeable all of your videos are. There's something always extra helpful that I learn. Thank you. Our bodies really need to be taken care of more with all of the bad habits of our time.

  2. What cured my back pain once and for all, as well as straightening my spine and evening out my shoulders, plus a decade of chronic knee pain where I could not jog or run, vanished completely. It's utterly amazing what it's done, what is it?
    inversion table.

  3. I injured my lower back while working out about a month ago, and it was giving me extreme discomfort (especially while going from sitting to standing). I've been doing these workouts since then and they've helped immensely. It's been a slow journey but almost there!

  4. great exercises for my lower back pain, i also have FAI, femoral acetabular impingement, what exercises would you recommend for this diagnosis, it is not severe, but sometimes when i walk alot, i can feel the pain

  5. I'm really grateful for this video. I've been doing it for a few months, and it really helps with the rigor mortis that wants to sit in my body. Initially I did it three times a day and I made a huge difference. Now I do it once or twice a day. And if I remember to do it in the morning, it really makes a difference. Thank you for making the video

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