Back Pain Relief Exercises & Stretches - Ask Doctor Jo

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These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your specific back pain diagnosis, you can check out the back pain section of my website for more specific exercises and stretches. The first stretch is called the pelvic tilt: roll back onto your back with your knees bent, imagine pushing your belly button into the ground or flattening your back as if squishing something, and use your hand under the curve of your back to push it into your hand while breathing normally. Next, perform a bridge by slowly lifting your bottom off the ground, curling upward one segment of your back at a time, then lowering slowly in the same manner. After that, do a single knee-to-chest stretch by bending one knee and bringing the leg up to your chest as far as comfortable, holding for 30 seconds and repeating three times on each side; then bring both knees to your chest, hold for 30 seconds, and repeat three times for a double knee-to-chest stretch. Follow with gentle trunk rotation stretches on your back with knees bent in a hooklying position, rotating your legs side to side for 3–5 seconds each or continuously, keeping your lower back on the ground and starting with 10 repetitions, working up to 20–25. The next stretch is the prayer stretch: sit back onto your heels, keep your arms straight out, relax your head to the ground, and hold for 30 seconds, repeating three times. Finally, perform a combination move starting in a plank position, transitioning into an upward dog yoga position, holding for 3–5 seconds, then smoothly moving into a downward dog position, repeating the motion 3–5 times.