Back Pain Exercises – Featured on Derek and Romaine Show

Writen by Dr. Paul Ochoa


Paul Ochoa, Chad Woodard, F Squared PT

Hip flexor

Kneeling on one knee, tuck your butt under.
Stretch is felt in front of the hip.
Hold for 20-30 seconds.

Prone Press Up

Start lying on your belly.

Using the arms, press your upper body away from the table.
Hold 10 seconds for 10 reps.
Stop if back pain is felt.

Bird Dog

Starting on all fours, make sure the spine is in a neutral alignment (lower back not sinking down toward table).  Slowly lift one arm and the opposite leg without shifting spine.  Hold this position for 1 full minute; shaking is normal.  Maintain until the lower back feels strong and stable.

Sitting (Unsupported and Supported)

Without support, the lower spine will round causing strain. 

Fold a towel 3-4 ply thick and place it just under the back edge of your hips while sitting.  The towel should prop your pelvis forward causing a normal alignment for the spine.

Pec Stretch

Place the arm on a stable surface as shown and rotate the body until a gentle stretch is felt in the front of the chest.  Hold for 20-30 seconds and stop if any pain is felt in the shoulder joint.

Back Tennis Ball Mobilizer

Place two tennis balls in a sock and tie off the end firmly.  This tool can be used to massage and mobilize the thoracic and lumbar spine.

Self Mob and Placement

Lie on the back mobilizer with one ball on either side of your spine.  Adjust as needed to massage tight muscles and joints in the spine.  Stop if sharp pain is felt.