TEN Best Stretches For Lower Back Pain And Stiffness

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STOP doing the WRONG stretches for your back pain! Ten of the best back stretches to fix the most common lower back problems. Led by a physical therapist and back pain specialist – follow along at home with this effective exercise routine!

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LINK TO DR JARED’S STRETCH OUT STRAP:
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OTHER VIDEOS YOU’LL FIND USEFUL

✅⭐️ NEWLY UPDATED VERSION OF THIS VIDEO:

✅ FOLLOW-ALONG STRETCHING ROUTINE FOR PEOPLE WHO AREN’T FLEXIBLE:

✅ HOW TO INCREASE CORE STRENGTH AND STABILITY:

✅ 10-MINUTE CORE WORKOUT FOR BACK PAIN RELIEF:

✅ 6 MIN LOWER BODY STRETCHING ROUTINE:
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NOT ALL BACK PAIN IS THE SAME
There are so many great back stretching routines here on YouTube, but they all miss the mark on one key aspect – not all lower back pain is caused by the same thing and therefore it cannot all be treated the same way.

For example – if your pain is coming from a bulged disc I would recommend very different stretches than I would if you recently threw your back out. The truth is there are good exercises that will help your back feel better and there are bad exercises that might make your back feel worse depending on the cause of your pain.

In this video I’ll not only show you 10 of the best stretches for your lower back, but also indicate which stretches should be performed or avoided depending on what’s causing your pain.

Please keep in mind these recommendations are general and, as always, I encourage you to consult a local physical therapist for recommendations specific to your unique needs.

THE SECRET TO YOUR SUCCESS
The key to seeing success with these exercises in treating your low back pain is CONSISTENCY. The more often you perform these exercises the better you’ll feel. Come back to this video daily, follow right along with this routine, and make sure you get all of them in, and I know you’ll see good results.

GENERAL RULES FOR LOWER BACK STRETCHING
Take the stretch TO pain but not INTO pain. Keep it comfortable
Remember to breathe – usually about 3 big breaths per stretch
For the most part – we’ll hold each stretch for 20 seconds and repeat three times.

THE BEST STRETCHES FOR LOWER BACK PAIN

DOUBLE KNEE ROTATION STRETCH (1:56)

SINGLE KNEE ROTATION STRETCH (2:27)

SINGLE KNEE TO CHEST (3:16)

DOUBLE KNEE TO CHEST (3:56)

PIRIFORMIS STRETCH (4:31)

HAMSTRING STRETCH (5:20)

LUMBAR EXTENSION STRETCH (COBRA) (6:42)

CHILD’S POSE. (7:41)

CAT/COW (8:25)

TALL KNEELING HIP FLEXOR STRETCH (9:33)

Performing the right exercises the right way is key to alleviate your low back pain and help your condition improve. I hope you found these exercises helpful and that they, in some way, helped you to feel better.

If you found some relief from this video I hope you consider SUBSCRIBING to Tone and Tighten here on YouTube and please leave the video a THUMBS UP if you liked it!

Thanks everyone!

✅ RELIEVE LOWER BACK PAIN IN 60 SECONDS:

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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

32 COMMENTS

  1. STOP performing the WRONG stretches for your specific lower back pain! Not all back pain is the same and therefore it can't all be treated the same way! I hope this video helped you; if it did be sure to LIKE the video with a THUMBS UP and SUBSCRIBE to T&T here on YouTube. (Also a great idea to supplement your stretching with core strengthening exercises; here's the vid I recommend: https://youtu.be/pJp08smdcFk) 🙌🏼🙌🏼

  2. I do these but find my lower back is still tight sometimes, sometimes I get a click in my lower back. I injured my lower back in the military years ago and been like it since.

  3. Many thanks for the tips. I just did it recently and it really worked. I had been through lower back pain for 3 week before, after applying this exercise, the pains gone quite instantly. Only after one night. Now my movements are as free as before. And I keep doing it until now (after 3 days from first did it). Again thanks from Indonesia 🇮🇩

  4. I have a herniated disc on spine that causes pain down my leg and these exercises done daily or every other day has definitely help my pain. In my lower back and my hips. Thank you.

  5. I'm only 20 and yet my back hurts to the point where I'm trying to look up solutions. This gave me some relief but it wasn't a wow, do it once and your fixed kind of deal like some other commenters experienced, but in the video they never claimed it would be. I think if I incorporate this in my routine it will help me a lot, though!

  6. A lot of reasons for lower back problems are actually from hip socket issues. If you have had your hips replaced DO NOT cross your legs and pull as in exercise #5. Your hip will dislocate, and you DO NOT WANT THAT! With all the other exercises if you have had your hips replaced check with your orthopedic surgeon for exercises.

  7. Thank you so much! I have had lower back pain so bad sometimes that I can’t bend over or turn my body. Like stiff as a board. I have tried all kind of stretches, chiropractors, physical therapists, massage therapists, and devices. I love to workout and would push through weightlifting and low impact aerobics. But the pain would still come and go. I have been doing these stretches daily for about 8 months and am now free of lower back pain. Life changing.

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