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Back Pain Relief Exercises and Stretches for Flexibility and Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
5-minute workout video. Stretching, Yoga. targeting Back, Core. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of stretches and exercises aimed at relieving general back pain, focusing on pelvic tilts, bridges, knee to chest stretches, trunk rotations, and yoga-inspired movements.
🏃 Guide
This video is designed for individuals experiencing general back pain, helping to alleviate soreness and improve mobility through targeted exercises and stretches.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Pelvic Tilt
Lie on your back with knees bent, push your belly button into the ground to flatten your back. Hold for 3-5 seconds, feeling your core engage.
2
Bridge
Lift your hips off the ground slowly, segment by segment, creating a straight line from shoulders to knees. Feel the stretch in your back and glutes.
3
Single Knee to Chest Stretch
Pull one knee towards your chest, holding for 30 seconds. Feel the stretch in your lower back.
4
Double Knee to Chest Stretch
Bring both knees to your chest, holding for 30 seconds. This should relieve tension in your lower back.
5
Trunk Rotation
With knees bent, gently rotate your legs side to side, holding for 3-5 seconds on each side. Feel the rotation in your spine.
6
Prayer Stretch
Sit back on your heels with arms extended forward, relax your head down. Hold for 30 seconds, feeling the stretch in your back.
7
Plank to Upward Dog Transition
Start in a plank position, transition to upward dog, holding for 3-5 seconds, then move to downward dog. Feel the stretch in your back and shoulders.
Safety Notes
Avoid these exercises if you have a specific diagnosis of chronic back pain or disc herniation.
Duration: 5m 28s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Back💪 Core
Category
StretchingYoga
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#5 min#quick#short#Stretching#Yoga#beginner#None#Back#Core#low