Tag Archives: Back Pain Relief

6 Exercises To Relieve Back Pain In 9 Minutes – FOLLOW ALONG

6 Exercises To Relieve Back Pain In 9 Minutes – FOLLOW ALONG

Follow along with 6 of the most effective exercises to relieve your lower back pain! Nine-minute routine led by a physical therapist to help your back feel better fast! Includes the best back stretches and core strengthening exercises to help alleviate your pain now and keep it away later. Keep reading for more!


Lower back pain is the most common complaint that I treat as a physical therapist. In fact it is estimated that 80% of us will experience some significant bout of lower back pain in our life.

Luckily, the right stretches and exercises can significantly help to reduce lower back pain and quickly get you back to normal function.

In this video, I’ve put together six of the most effective stretches and exercises designed to help relieve your lower back pain symptoms.

These are the same exercises that I give to my patients in my clinic every single day as “homework” to do between therapy sessions. I know they are incredibly effective and can help reduce back pain considerably when performed regularly.

The key to effectively treating lower back pain with conservative exercise is to stretch out the structures that are tight and strengthen the structures that are weak.

In the lower back, this is best accomplished by stretching the hips and lower back and strengthening the core stabilizer muscles. And that is precisely what you get with this video!

6 highly effective exercises in a 9-minute routine led by a physical therapist to help you feel better. Grab your mat, and let’s go to work!

0:00 Introduction
0:35 Lumbar Rotation Stretches
2:45 Piriformis Stretch
4:45 Hamstring Stretch
6:55 Posterior Pelvic Tilt
8:25 Bridges
9:25 Bird Dogs

I hope this helps you to get some relief from your pain! Of course I would love if you LIKED the video, SUBSCRIBED to my channel, and WATCH more great videos to help you back to feel better.

Here are some other great video you may benefit from…


DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax

Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax

Welcome to this beautiful Yoga inspired routine for neck, shoulder and upper back pain relief. These stretches are designed to help you reduce tension, and gain more relaxation and body awareness. Gift yourself with 10 minutes, just for yourself!

The exercises are suitable for beginners and you can basically do them everywhere. Either sitting on a mat (optional on a blanket), on a chair, at the edge of your bed or even outside while waiting for public transportation.

This routine is also the perfect little office break in order to release tension caused by sitting all day long at the desk.

Furthermore I would like to welcome all of the new non-German-speaking followers here on my channel. Most of you came through my 15 Min. Full Body Stretch and I am more than happy to share my practise with you with the help of these kind of videos (music only, no talking).

In addition to my German voice-over-videos, I will be producing more music-only stretching and fitness content in the future, so everybody can join! If you have any video requests, please let me know in the comments.

Thank you for practising with me!

As in all of my sessions, I do not put any ads within the video. So you won’t be interrupted in the middle of your workout.

Wie in allen meinen Einheiten, schalte ich innerhalb der Videos keine Werbung! Ihr werdet also nicht mitten im Workout unterbrochen.

Diese Yoga-Einheit könnt ihr ganz prima im Anschluss absolvieren:


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कमर दर्द (Back Pain) दूर करने के लिए करें योगासन | Swami Ramdev

कमर दर्द (Back Pain) दूर करने के लिए करें योगासन | Swami Ramdev

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Yin Yoga For Lower Body | Unique Yoga Postures To Release Lower Back Pain & Body Stiffness

Yin Yoga For Lower Body | Unique Yoga Postures To Release Lower Back Pain & Body Stiffness

This yin yoga class focuses on the lower body with unique yoga stretches that will release lower back pain, hip and leg stiffness, and any other muscle soreness and discomfort.
These types of Boho Beautiful yoga practices are also a gentle and easy way to reconnect to your breath and find a moment to still the mind.

Remember to breathe and listen to your body. Allow this home yin yoga class to give you the opportunity to let go of all that no longer serves your mind and body.

Roll out that mat and enjoy! XO

Vancouver Island, Canada

Yoga Instructor: Juliana Spicoluk
Video Production: Mark Spicoluk

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Boho Beautiful is Juliana Spicoluk & Mark Spicoluk
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Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.