Uploaded November 2025 | Updated September 2026, 1 week ago
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are great for general back pain relief. If you don't know what's causing your back pain, check with your doctor for a proper diagnosis and treatment plan. Buy a worksheet with these back stretches at askdoctorjo.com/product/3-back-pain-relief-stretches-worksheet
These back stretches are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Because often with back pain, we wake up stiff and sore, or we can also have back pain at the end of a long day. These simple back stretches should help relieve back tightness and pain.
Supine Knee to Chest Stretch
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Supine Trunk Rotation
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Prayer Stretch/Child’s Pose
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times.
More Back Pain Relief Stretching Videos By Doctor Jo:
5 Back Pain Relief Stretches You Can Do In Bed
youtu.be/9pvoT8tTqys
Back Pain Relief Stretches – 5 Minute Real Time Routine
youtu.be/UYMmtEFhuxA
20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises
youtu.be/9pvoT8tTqys
00:00 – Back Stretches
00:04 – Supine Knee to Chest Stretch
00:25 – Supine Trunk Rotation
00:47 – Prayer Stretch/Child’s Pose
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Got back pain? These back pain relief stretches can be done on the floor, a bed, or a couch. These back stretches are great for general back pain relief. If you don't know what's causing your back pain, check with your doctor for a proper diagnosis and treatment plan. Buy a worksheet with these back stretches at askdoctorjo.com/product/3-back-pain-relief-stretches-worksheet
These back stretches are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Because often with back pain, we wake up stiff and sore, or we can also have back pain at the end of a long day. These simple back stretches should help relieve back tightness and pain.
Supine Knee to Chest Stretch
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Supine Trunk Rotation
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times on each side.
Prayer Stretch/Child’s Pose
For general back pain relief, hold this stretch for 30 seconds, and repeat the stretch 3 times.
More Back Pain Relief Stretching Videos By Doctor Jo:
5 Back Pain Relief Stretches You Can Do In Bed
youtu.be/9pvoT8tTqys
Back Pain Relief Stretches – 5 Minute Real Time Routine
youtu.be/UYMmtEFhuxA
20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises
youtu.be/9pvoT8tTqys
00:00 – Back Stretches
00:04 – Supine Knee to Chest Stretch
00:25 – Supine Trunk Rotation
00:47 – Prayer Stretch/Child’s Pose
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
