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Osteoarthritis Back Pain Stretches for Flexibility and Pain Relief
AskDoctorJo•Processed: Mar 03, 2026
5-minute workout video. Stretching, Low Impact. 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 back pain associated with osteoarthritis, focusing on flexibility and core stability.
🏃 Guide
This video is designed for individuals suffering from osteoarthritis-related back pain, providing targeted stretches to alleviate discomfort and improve flexibility.
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, flattening your back. Hold for 3-5 seconds. You should feel your lower back pressing into the floor.
2
Figure Four Stretch
Cross one foot over the opposite thigh and pull the bottom leg toward your chest. Hold for 30 seconds. You should feel a stretch in the hip of the crossed leg.
3
Single Knee to Chest Stretch
Bend one knee and pull it toward your chest. Hold for 30 seconds. You should feel a stretch in your lower back.
4
Child's Pose
Sit back on your feet and stretch your arms forward on the ground. Hold for 30 seconds. You should feel a stretch in your back.
5
Prone Prop
Lie on your stomach and prop yourself up on your elbows. Hold for 30 seconds. You should feel a gentle stretch in your spine.
6
Bird Dog Exercise
On all fours, lift one arm and the opposite leg simultaneously. Alternate sides for 10 repetitions. You should feel stability in your core.
7
Plank
Hold a plank position on your knees or toes, keeping your body in a straight line. Start with 10-15 seconds. You should feel engagement in your core.
8
Side Plank
Hold a side plank on your knees or feet, maintaining a straight line. Start with 10-15 seconds. You should feel your obliques working.
Safety Notes
Consult a physician before starting if you have severe pain, recent surgery, or other significant health issues.
Duration: 5m 15s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
OsteoarthritisChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ None
Primary Focus
💪 Back💪 Core
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#5 min#quick#short#Stretching#Low Impact#beginner#None#Back#Core#low