Relieve Back Pain With This EASY, Real-time Routine!

This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine. Buy a worksheet with these back exercises https://www.askdoctorjo.com/5-minute-back-exercises-worksheet

Start this back routine with a warmup. Seated trunk rotation, thoracic sidebend, and seated Ts will help get the back muscles warm and loose.


Next, pelvic tilts and bridges will help target different muscles around the back and hip area. Then rolling over onto the stomach for prone hip extensions will help activate the glutes and hamstrings.


Finally, in quadruped, leg lifts with knee flexion and bird dogs are not only great for your core muscles, but they are also great for balance and stability.

Related Back Pain Relief Videos:

Back Pain Relief Exercises & Stretches:
https://www.youtube.com/watch?v=2VuLBYrgG94&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

10 Best Lower Back Stretches for Low Back Pain Relief
https://www.youtube.com/watch?v=Xm8iSSdU3I0&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Back Pain Relief Exercises – 5 Minute Real Time Routine:
https://www.youtube.com/watch?v=-A3ph5oyArQ
https://www.askdoctorjo.com/5-minute-back-exercises

00:00 –Back Pain Relief Routine
00:26 – Warmup – Seated Trunk Rotation
00:43 – Warmup – Thoracic Sidebend
01:06 – Warmup – Seated Ts
01:11 – Pelvic Tilts
02:22 – Bridging
03:55 – Prone Hip Extension
05:13 – Quadruped Leg Lift with Knee Flexion
06:38 – Bird Dog (Quadruped Opposite Arm/Opposite Leg)

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.

Видео Relieve Back Pain With This EASY, Real-time Routine! канала AskDoctorJo