Back Pain Relief with Extension & Rotation Stretches - Ask Doctor Jo
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- čas přidán 21. 06. 2012
- Extension and rotation back stretches will help loosen your back and relieve pressure. Read Doctor Jo’s blog post about this video at www.askdoctorjo.com/content/ba...
This video will show you some back extension and rotation stretches. If you are having low back pain, or if you have been diagnosed with a herniated disc or bulging disc, these stretches will help relieve the pain. This will also help if you have a numbness or tingling going down one of your legs.
Start off on your stomach, or in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes. If that is not enough stretch, you can push up onto your hands, but try to keep your hips on the ground as shown in the video to maximize the stretch in your lower back.
Next try some gentle rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 30 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. If you need more of a stretch, then you can bring your top leg up and over to rotate your whole lower body to one side and then the other. This will be done for 30 seconds, 3 times on each side.
The last one can be performed standing up. Put your hands on your hips and lean back. Try not to bend your knees, just at your lower back. Again, this will be done for 30 seconds, 3 times.
These stretches should not hurt. If they hurt, you are either pushing too hard, or not exactly doing it right. If there is sharp pain with any exercises or stretches, stop immediately and talk with your doctor or therapist.
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Back Pain Relief with Extension & Rotation Stretches:
• Back Pain Relief with ...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional. - Sport
Buy a printable worksheet with the Back Stretches in this video here: www.askdoctorjo.com/back-extension-worksheet
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Thanks
i need this bc of coronavirus
Hi I’m having lower back pain in my left leg start from back and goes Down to feet when I’m Stand up for 5 or 10 minutes the pain is very worst plz help me which Exercise is good for me
@@derekzhang4364р. Не тим.
Seriously back pain khtm honee ko hai, abhi to 3 day hoye hai muje exercise krtee
Thx a lot 🤗🤗
Muje back pain karn setting, walking, and work krne mee kafi problem hote thee. Aab kafi better feeling hai..
Meri Age only 22 year old hai ,isi reason se muje kafi tension hoti thii back pain ki 😶
Aab better hai thx a lot 🤗🤗
Who else watching this in pain 😂
😂😂 💯
Mee
Here here😅
Came after a football match and gave it my all. My BACK
Yup😂😭
As an 18 year old with a 50 year old back, these stretches where absolutely amazing. Thank you
You're welcome.
This helped me out so much. I was barely able to walk before watching this. The pain in my lower back was so bad. Thank you!!
You're welcome!
Hope this helps my scoliosis
Same here. All of a sudden it hurt so bad and I couldn't walk. I did this and now I feel much better.
Seeing theses comments I’m officially gonna do it cause my backs Been in pain for days
Yeah same!!
Being 13 with a garbage back. I needed this, honestly put a smile on my face
😁
Exactly
Samee
Same
Im 11 with a dumpster back, my posture literally looks like a shrimp
imagine being 15 and watching this 😂
oh i dont have to imagine lol
I am 15 and watching this 😹😹
I’m 14
@Kalle oh yeah we'll do that when school forces us to sit all day and then come come and sit some more to do homework
I'm 14 so🤏
20 but my back pain feels like I'm 80.
Same here
You could take these pills called Bayer back and body from Walmart or the pharmacy
@@Gamingguy-my4wn wow that's weird you should probably talk to your doctor about that
I’m 13
16 but my back feels like 100 💀
Just an 25 year old feeling 100 back pain passing by
I’m 13
Im 19, it started when I was 15.
I’m 20 and my back was hurting just going grocery shopping the other day 😂
Well well well kids 😀 its because you are on your phone all the time
23, did the mistake of working as a construction worker.
This sucks.
Thanks! If you have a swiss ball, those are the best exercises to strengthen your back and core without irritating it. Good luck!
All it took was a year of online school😂😂😂
xD correct. online school... sit at a pc for 8 hrs a day. this will help so much
I am glad to hear they are helping!! Good luck!!
I had a severe lower back pain , followed Dr. Jo's extension and rotation.. Just did 10 mins and felt an instant relief. Great stretches !!
I’ve had back pains for like a year and I’ve never though of looking up stretches 😭😭 this feels so much better
Thanks a lot for this video, I just did the stretches and my back already feels better
+Ardita Cubaj You're welcome! I'm glad they're helping.
I’m training for the army and I pulled my back doing an exercise. Thank you, this is helping a lot
You're welcome.
Wow!! This is really a good one and helps my lower back pain.
Thanks for sharing!
What exercise would you recommend me to loose the tension of shoulders and neck ?
Please can i do after spine fusion l5s1
Stretch at 2:45 mark actually made my lower back pop so satisfying with instant relief
i'm 13 and i have a pain in the higher left section in my back, i was told that it's a strain, iv'e been living with it for about 3-4 years now, oh well i haven't done these exercises yet but i do hope they work for me.
Theresha Moncrieffe have they worked?
Update?
Theresha Moncrieffe same but I’m 10 it just started
TeddybearCloud Desu that’s just growing pains haha
Jake Cadden oh thank god 🥺
Tried it and it works every time I do deadlifts and squats I do this! 💪🏽
Glad to hear! Good luck!!
The first excersise is so relaxing!! Thanks!!
You're welcome!
Wow. Thanks so much for making this video. I pulled a muscle on my lower back three days ago, and I've been in a constant state of pain, and pain killers were barely helping. I just did your stretches and I only feel a tightness of the muscle now. No pain anymore. I'm definitely going to keep up with these stretches every morning. Thank you so much!
You’re welcome!
Thanks Dr jo, for years you have demonstrated such straight forward and helpful tips
You're welcome.
I've had lower back trouble for the last 20 years and these exercises really do help me a lot. Thanks for sharing!!!
You're welcome!
I thought i was dying since i never had back pain this bad
This treatment help me much more than I expected. 👍
Thanks for sharing your inspiring story. I have mild to moderate on & off back pain. I use to have severe back pain as well. However, my back issues became less intense due to be living a more active life. It helped that I lost about 30 pounds last year. I use to weigh 240 lbs. It is interesting how you learn on to core with your back issues even if they are not as extreme as the past. Good luck with your back pain. I hope you one day do not suffer any back pain at all. Take care of your back.
Thank you, thank you, thank you! You’re heaven sent ❤️ I was in such pain. Your exercises really helped me.
You're welcome!
Thank u dr. Jo. I love your videos. Very helpful!
You're welcome, and thanks! Good luck.
Stretching really is part of my morning routine.It is not only loosen up my joints but also it relaxes my muscles so it brings me a total relaxation technique..This can help anyone in their 40's and beyond.
Actually helps my back really much
19 and sitting here feeling like 91 with a rusty spine ... godang I sympathize with all the young people watching this
Dr.. Jo! Thank you so much! Really your exercises is very helpful for my patients.
You're welcome! I'm glad they are helping.
You're so great, Dr. Jo! We love you!
Thanks!
I so needed this since I have been getting exercise in quarantine
Dr. Jo you’re a baller - this did wonders for my back!
Glad they helped!
The next best ones are called quadruped exercises, basically when you get on all fours. I have a video for that too if you want to check it out!
Dr Jo Thank you so much for all of your back exercising videos, they have totally helped me.
You're welcome. I'm glad they have helped.
You are so helpful. Everything you do and how you explain everything is just right. I've never heard or seen any PT explain things like you do ever. I am glad to be able to join you on line, what a comfort you are, thank you. :)
Thanks, and you're welcome!
4 minutes of heaven ! No more back pain after doing these stretches and watching this video. Thanks for making it so quick and easy to follow!
You're welcome!
I feel so old....even though im still a teen;_;
I'm 18 and have low.back pain
I am 11
@@miahmallari6427 what
This helped so much
Super helpful for my lower back pain! Thank you!
You're welcome!
I FEEL SO ALIVE NOW!!
8 years later and the video is still one to rely on
I followed your directions on the video and by the end my back was already changing. Tysm! Love from Texas 🙏🏽
You're welcome!
These stretches have helped me beyond words. Thanks very much!!!
You're welcome!
My backpain is caused by online classes 💀 Thanks for this video. Helped me a lot.
You're welcome.
My pain went away with the 1st 2 stretches 😳😁
This felt so good!
Feeling relieved just by watching... definitely will give it a try
This video just helped me so much I want to f'in cry.
I’m a 26 year old Amazon driver- these are essential 😂😂
For Amazon workers, yep I agree loool.
Even tilers
Just wanted to say thank you. This has helped me tremendously. Take care.
You're welcome.
Hi Doc, Great vids, please continue making them
I cracked my back waaay too much during this. But 10/10 recomend
omg same the one when we were standing up wooooahhh my back sounded like pop rocks! felt good thoughh
\
Yeah same here my back was tight as hell and after these stretches it's not back to 100 % but its def better
First time, tough stuff and only a little, i will get better at it as the days go by.
Work two jobs one of them is a moving company and I needed this.
What do you recommend I do . I started doing ab workouts 2 months ago and have had pack pain ever since . I have tried stretching and even went for a message , I’m 15 years old btw
Defs see a doctor about it if you can!
Hey doctor jo how are you?
I recently hurt my lower back by doing abs workout. I thought the pain would go away.but the pain came back everytime e stand for a long time or carry something...Please dear help me out.give me some suggestions
Thanks
These extensions really helped me, THANK YOU.
You're welcome.
Really helping my back, so pleased with the progress I have made, initially couldn’t even get to the floor! Thanks Jo 😊
You're welcome.
I was in the shower and my back started to randomly hurt so I searched this up than,s
I can't bend my back forward, it's so stiff
Thanks! Really helped my back
You're welcome!
Really appreciate this video along with your other back pain relief video. Really helps me stretch my back after a workout and wake up with no pain. Thank you!
You're welcome!
I’m 14 and on my lower right side of my back it hurts
Same
Same
Brooo
So how exactly does this stretch the back b/c when I do it I feel my lower back seems to feel like its tightening up not stretching
The back extension movement is not stretching your back if that's the one you are asking about. It's to help with mobility and disc issues.
Thank you! This helped sooo much
You're welcome!
Been looking for some good back exercises, thanks
You're welcome.
Thank you Dr. Jo for your help. The back stretches really add relief for my lower back pain.
You're welcome.
Thank you doctor Jo
You're welcome.
These specific stretches works the best for my lower back pain that i tend to have with the cramps i get before my period starts. Thank you so much!
You're welcome!
These exercises help a lot
Glad they are helping.
awesome Dr. Jo...Thank you
How amazing this lady is
That’s felt and and honestly helped a lot
It totally worked and i feel so better
online school now has my back messed up...thanks for the videos on back pain relief because I sure need it!
You're welcome.
Tried this. Wodked spot on. Thank you!! 😊😊
You're welcome!
First two easy stretches relieved all my pain wow thank you
You're welcome.
Everytime I feel like my back hurts I come back to this video
Very helpful I get relief from my back pain in just 10 minutes
Thank you so much. Keep up the good work.. gbu
You're welcome. Glad it helped.
Exciting videos helpful
It’s amazing! My back felt better immediately!🙇♀️🙇♀️thank you!!
You're welcome!
It kind of depends on what is causing the sciatica, but not usually. I have a sciatic nerve pain stretching video if you want to check that out. Good luck!!
Quarantine really messed up my back but I feel good now these excerises really helped
Thank you for this video!
You're welcome!
Hi Jo, Stretches & Exercises are pretty cool and good. Was really useful.
You are amazing Dr Jo, thank you so much for this!
Thanks, and you're welcome!
Works better than the stretches they showed us during orientation at work and in PE when i was a kid.
Great stretches
Thanks.
This actually works. I have been in pain for 3 weeks but I’m much better now! Thank you
You're welcome!
Just found Dr. Jo..(Facebook). I do some of the stretches already, but these are good. I`m 75. Too old for surgery, so this is a good find. I`ve had radiofrequency lesioning. Doing quite well for an old dude.
Best CZcams channel
Thanks!
Great back exercises!
Thanks!
Thank you. Relieved at last
You're welcome.
Feeling better now God bless you 😇
That's helpful, it relieved pain for me. thank you.
You're welcome.