Hey everybody, it’s Doctor Jo. I’ve had a
lot of people ask me about back flexion exercises and stretches, so today what we’re gonna do
is we’re gonna start off with the back flexion stretches. So what I’m gonna have you do is
I’m gonna have you roll over onto your back and lie down. Alright, so the first stretch
that I’m gonna have you do for back flexion stretch is called the single knee to chest.
And so what you’re gonna do is you’re gonna bring your leg up. The key here is if you
have some knee problems, don’t pull up on your knee like this cause that puts a lot
of pressure on your knee. What I’m gonna have you do is grab just under your thigh right
here, and what you’re gonna do is you’re gonna bring that knee all the way up towards your
chest as far as you comfortably can. Now you want your stretch to be tension, a lot of
pressure in there, but you don’t want it to be painful because you’re gonna hold this
for 30 seconds. And you’re gonna do it 3 times on each side. So what I’m gonna have you do
is start counting, and when you count it’s not 12345678910. Really make sure it’s 30
seconds cause if you don’t get that 30 seconds in there, you’re not gonna get a proper stretch.
So 30 seconds, then I’m gonna have you switch sides, and you’re gonna pull that knee up
to your chest. And do 30 seconds on this time, and I’m gonna have you do it 3 times on each
side. So just that simple. Make sure that the stretch is comfortable, but that you’re
feeling the stretches in there. Alright, so then the next one I’m gonna have you do, this
one’s called the double knee to chest. So what you’re gonna do is you’re gonna bring
one up, and then you’re actually gonna bring the other one up, too. The same thing, you
want to pull those knees up towards your chest and feel that stretch through your back. And
what that’s gonna do is that’s gonna open up that space in your vertebrae back there,
so any pressure that’s going on there, maybe through the nerves and stuff, that’s gonna
open those spaces up. And I’m sure you can guess, you want to hold it for 30 seconds
and then do it three times each. Alright. So the next one is a hamstring stretch. Now
you always hear people say you want to stretch out your hamstrings, but if you don’t do it
properly, you’re not gonna get a good stretch. So the first stretch with the hamstrings,
what I’m gonna have you do is I’m gonna have you bring your knee up to about 90 degrees
right here, you don’t want to pull it all the way up, and you don’t want to have it
way down, you want to be about 90 degrees. And you’re gonna grab right underneath your
thigh here again, and just relax that leg. What you’re gonna do is you’re gonna slowly
bring your leg up until you feel that stretch behind your leg, those hamstrings and everything.
Now if you can only get your knee to here, that’s ok. That’s fine as long as you’re feeling
that stretch. Now if you can pull it all the way up, that’s great and if that’s not tight
enough fro you, what I’m gonna have you do is I’m gonna have you pull your toes towards
you and that will kick in those calf muscles back there and you’ll get a nice stretch.
Now again, you’re gonna hold that for 30 seconds and you’re gonna do it 3 times on each side.
Now some people might not be able to do a really good job holding that leg up there,
their leg’s gonna start shaking a little bit. So I’ve got another way to stretch those hamstrings.
So what you can do is you can take a belt, if you’ve got a belt, you can use a leash
that has a loop on it, but what you want to do is you want to take the belt, and you’re
gonna straighten our your leg. Now you want to relax your leg, and you’re gonna pull up
towards you. Now the key here is not to bend your knee this time. So if you’re up here
but your knee is bent, that’s not good. I want you to bring it down until you can get
that leg straight, and then pull it up towards you. And the same kind of thing with the stretch,
you want to pull your foot down more, that’s gonna kick in your calf and you’re gonna stretch
both of them. And I bet you can guess how long to stretch it. 30 seconds, 3 times on
each side. So we’ve got one more stretch for ya, these stretches are easy to do, even before
you get out of bed in the morning cause you’re lying down. But if you want to get on up,
what you can do is you can stretch your hamstrings while you’re sitting up. Some people pull
their leg in like this, some people sit on the couch and then they’ll have their leg
laying down on the side. The key here is, a lot of people go into a hamstring stretch
and do this. “Gotta grab my toes, I gotta grab my toes, this is a great stretch.” Well
they’re not actually stretching their hamstrings cause their back is curled. If you keep your
back straight, and bend at your hips, that’s where you’re gonna get the hamstring stretch
cause your hamstrings are actually connected to that pelvis there. So if I’m sitting like
this and I’m just leaning this far with my back straight, I’m getting more of a stretch
here, then when I’m actually taking my hands all the way down to my feet. Alright, so 30
seconds, 3 times on each side. There’s your stretch. Make sure you’re doing both sides.
Get that good stretch in there. Keeping that back straight and stretching forward. Alright,
so the next stretch we’re gonna do is called the cat stretch. So what I’m gonna have you
do, you can place your hands flat down. Sometimes this might hurt people’s wrists, so you can
go up on your fists if you want to to keep that wrist straight. Now what you’re gonna
do is you’re gonna take your chin, and you’re gonna tuck it down towards your chest. And
you’re gonna raise up your back just like what a cat does when it stretches. You’re
going up, you’re holding that stretch, you’re breathing while you’re doing it. If you can’t
carry on a conversation while you’re stretching, then you’re not doing it right. You don’t
want to hold your breath. So bring it up, nice deep breath in and out, 30 second stretch.
Alright. The next one I’m gonna have you do is called the prayer stretch. And so what
you’re gonna do is you’re gonna bring out your arms and you’re gonna roll back onto
your heels and you’re gonna sit down and you’re gonna bring your body all the way down. And
so this is gonna be a big stretch, and what you’re gonna do if you’re not feeling much
of a stretch there, pull your arms forward and hold them down and then come back. And
your gonna get some shoulder stretch in there too, that should stretch out your whole back.
Make sure you keep your head down, not like me, and just relax that body. And that’s gonna
be 30 seconds, 3 times. Alright. Now the last one I have for you is called a pelvic tilt.
This is one that you’re probably gonna hear a lot more because a lot of exercises that
you’re gonna do you wanna put your pelvis into a tilted position, a posterior position
which means “back to the ground.” So what you’re basically gonna do is you’re gonna
imagine that you’re taking your belly button and you’re pushing it down to the ground.
So if you can see, my hips are actually going down. I’m trying to flatten my back all the
way down. If you put your hands underneath you, you can feel there’s a little curve in
there. And what you want to do is you want to feel yourself pushing down into your hand.
Same thing, you want to still be able to breathe while you’re doing it. So you’re gonna hold
it. This one you don’t have to hold for 30 seconds, hold it for about 3-5 seconds. Then
relax and push down again. Alright, there you have it. THose were your back flexion
stretches. If you feel like they helped, please click the “like”button and leave us a comment.
If you’d like to check out some more instructional videos, or some educational videos, please
check me out at AskDoctorJo.com. So be safe, have fun, and I hope you feel better soon!

74 thoughts on “Lower Back Pain Back Flexion Stretches – Ask Doctor Jo”

  1. Hello Dr Jo, thank you so much for your wonderful informative help in regards to relieving lower back pain and sacroilliac pain that i have suffered from in the last couple of years.  You have been the best !! I am from the UK, thanks again! 

  2. Dr Jo I am going to start doing your exercises after seeing this video. I have had a back problem for some time and have seen chiropractors. I have such pain in my leg with tingling and going up the stairs my knee hurt when I put my weight on it. I contacted a gentleman named Chad and he said it might be spinal stenosis. Is this the same as sciatic nerve? Thanks.

  3. Thankyou for making these videos, I have been suffering from lower back pain for probably 8 months now and when it flairs up its absolutely horrible. Theres a point at the base of my spine/tailbone that if I push the area it makes me nearly jump through the roof and I get aching down my legs and bum! So just recently when it really ached I decided that I need to look after myself a little better hence finding your videos on youtube as im a painter and decorator and also play guitar in a band my back takes a fair bit of abuse 🙁 Really Happy to say after just 1 run through of this video i'd say the pain was at least 50 % better and relieved plus as and added bonus id pulled my shoulder a couple of days before and these exercises totally cured that, so will carry on now with these on a regular basis ? Anyways all the Best and Many Thanks 🙂

  4. I really like your videos. a question: what's the deal with therapists and the number 3, 30 seconds, 3 reps…etc.?

  5. Hi Dr I have been diagnosed with stenosis , Spondolothesis and disc .. I suffer from sciatica pain , weakness and sometimes numbness .. I have tried almost everything to get rid of the pain but nothing worked … I do not want to go through sergical again as I already done that seven years ago..they decomoressed the sciatica nerve by inserting a stopper between the verbetra… I go to a specialist spine physyotherapist but still am in pain .. I seek your advice..

  6. Thank you so much for these wonderful videos. They have given me great relief from sciatic pain and knee pain which I caused by overdoing yoga practice. I am beginning to think that yin yoga where one holds poses for 3 minutes and over is not really good for the muscles and joints.

  7. Hello Jo – I have been dragging my feet to do my own vids for my clients in my practice way up north here… but you are doing SUCH a fab job that I can just hook my wagon to yours! Thank you Thank you Thank you for putting these together – you are helping all sorts of people you may never meet! (cute pup too) – C.

  8. Hello and thx for the great videos! General question: when you say do a 30 sec stretch 3 times, do you alternate between legs? If not, how much time should I rest before stretching for the second time on the same leg? Thx.

  9. Hi doctor jo, I have suffered from one sided(left side) 24 7 headache for 20 years now and recently discovered that my left shoulder is overstretched and right contracted.I wanted to ask if stretching the right contracted shoulder enough or it has to be done with strengthening exercises as well.Also , want to mention that my left shoulder is pretty higher than the left one.Could you please suggest on this for a person suffering from chronic pain for long please?I wanted to have a second advice.

  10. Thank you Dr. Jo, these are excellent set of exercises that has helped me in treating lower back and sciatic pain…

  11. Hello Doctor… My wife got plantar fascia and doctor gave her a print out for some stretches to do on her own… But she was given massage too… Could u pse show which type of massage to be given to her as its not viable option to go for massage every day… May be I can give her too… Thanks… And dont worry… I read your disclaimer…

  12. during 2009, I had a muscle tear, from working, on my lower right back area. it took 6 months to full walk normally, first 2 weeks my back curved to the right and could not stand straight. felt the heartbeat with pulsing pain of a knife. it was excruciating.
    it took 6 months to walk straight,, tho the sciatica I had was intense. took another 9 months to stretch it off. but recent work injuries on my back left me with a recurring lower back pain. sneezing hurts, anything to put pressure panics the lower back area. last April I overstretched and pulled something on my back that left me immobilized for 2 days or so. I chatted online, someone mentioned that my lower back might've healed wrong.. injuring it again would adjust the misalignment. would make a bit of sense. few months back, everytime I turn my head to the right, my neck would lock. it'd take a high pitch pop to unlock it. as well as a hothead.
    the sciatica I have is not going away. it has bit numbed with ache tension on the lower back and large toe numbness. i am now getting a sour feeling thru my inner hip area. it cups the socket where the leg attaches. any thoughts

  13. Thanks, Dr. Jo! I have done some of your exercises before for my knees and it worked wonders. Recently my lower back has been hurting in a new place and after only doing this video once I already feel better. Thanks again!

  14. These stretches seem like they would really stress flexion based pain. Would doing these really help heal it?

  15. Hi Doc! I've been experiencing lower back pain, some tingling sensation in my far right of my lower back and on my upper thigh on right leg. Can this exercises help me? thanks 🙂

  16. Dr. Jo, when I round my lower back (e.g. the stretches at 5 minutes, or even while sitting) AND at the same time lower my chin, I get a sharp pain maybe 1 or 2 vertebrae above my tailbone. It only hurts when I drop my head. I'll get it checked out eventually, but I'm curious how the two are connected, and if this is a common issue.

  17. Dr. Joe you rock. I loved your video on water exercise. I used it when I broke my ankle. So when my back started bothering me I thought I'd check your other videos. This video is literally the list given to me by my doctor years ago. Some how I had forgotten until I saw your video. I did the exercises and got immediate relief. Thank you so much for taking the time to explain and creat this video. Just what the doctor ordered.

  18. doing these exercises for a while Dr Jo and slowly,slowly i am winning the battle with sciatica. Going forward when i am clear of sciatica i was wondering what your opinion of both vibrating plates and inversion tables for general maintanance. Thanks Paul

  19. dr Jo, just another couple of questions. If and hopefully when i get clear of sciatica, i am looking for overall general health…thats why i was asking about inversion tables and vibrating plates…thanks for your opinions on these…what do you think about far infra red heating lamps and also would saunas improve general health….i have one of those saunas where your head sticks out the top, looks a bit crazy but i think its good to get rid of a few toxins….gonna keep on with these exercises, i am hopeful they are gonna help a lot. Be happy Paul

  20. hi doctor. im experiencing lateral pelvic tilt nd a severe pain in the hip area…what could b d possible issue…disk. scatic nerve.muscle stiffness or hip impingement…

  21. Is it still sciatica if it runs down outside of leg from hip not along sciatic nerve or is that something else? Basicly does herniated disc pain always travel down the sciatic nerve? Thanks.

  22. Watched another video and it said nee to chest are bad for lumbar discs. Done these for sciatica pain, now confused as was given these by physio, thanks

  23. Hey doctor Jo I'm having pains in my left knee job involves a lot of sitting and everytime I stand up I get shooting pain in my left knee can you help

  24. I never thought about until my friend call me and said she's about to start yoga.
    so here i am.
    if you have any stretches for a Lombardi sprang, this would be helpful for my lower back pain. until then, I will continue out with these exercise.
    thank you again!

  25. I did massage for my back because I have pain in my upper back and when I went to the massage therapy she did for my whole back now and after two day I have lower back pain just after the massage do you there is something wrong ?

  26. Thank you for your excellent video. It is good to get safe advice from a real expert. Lots of us get back pain as time goes on and daily exercise and stretching is the best way to deal with it. It has to be the correct stretches and the correct exercise. We have to get good advice from someone who knows, someone like Dr. Jo!

  27. Hi, Doctor Jo thanks for sharing this video. Do you recommend doing both the lying down hamstring stretch as well as the sitting hamstring stretch or is either or fine?

  28. Hello mam ..i am spondylesis patient even now i have tare in lumber disc..L4.L5…i am 19 years old all doctors r suggesting me to b operate but they r also saying that there r less chances of successful operation now plz tell me should i try all these exercises??????plz

  29. Mam i have low back pain nearly below the lumbar pain increases while flextion of head and sudden standing from sitting it needs any medical treatment mam plz reply me mam i had this past 2wks

  30. Clear instructions upto the mark. I'm damn sure all will be benefited. Thank you Dr. jo. You are awesome.

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