This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain. Buy a worksheet with this routine https://www.askdoctorjo.com/20-minute-back-worksheet


Starting off with a seated hip flexion, seated trunk rotation, and different arm movements will help loosen up the muscles.


Then beginning with exercises, pelvic tilts and bridges do a great job of strengthening the hips and back as well as stretch the areas out.


Next, go into stretches after the muscles have been moving with a supine trunk rotation, knee to chest, and a hamstring stretch in long sitting. These will help loosen tight muscles around the back and hips.



Now, go to all fours, or quadruped for a cat/cow or cat/dog and a prayer stretch or child’s pose.


Finally in a seated position, a thoracic side bend and deep breathing with a jumping jack motion will help the mid to upper back as well.

Related Neck Videos:

Dr. Jo's Back Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

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

Back Pain Relief Stretches – 5 Minute Real Time Routine:
https://www.youtube.com/watch?v=UYMmtEFhuxA&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

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

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20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises
https://www.youtube.com/watch?v=9pvoT8tTqys
https://www.askdoctorjo.com/20-minute-back-routine

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.