Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor Jo

Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor Jo

Wow, oh my goodness! Hey everybody it’s Doctor Jo and Wonder Woman Kail. Today we’re going to show you some stretches and exercises for osteoarthritis of the spine or the back. Let’s get started. So we’ll start off lying down on the ground with your knees propped up, and you’re just going to do a pelvic tilt. With the pelvic tilts, you want to basically flatten out your back onto the floor, rotating those hips and tilting them back. It’s almost like you’re taking your belly button and pushing it into the floor. If you imagine, or you can actually put your hands below your back and then push into those to give you a little bit of a target, but just rolling back and holding that for three to five seconds, and then relax, and do 10 of those. Push and relax. Then you’re going to go into a figure-four stretch. So just take your foot and cross it over to the other side so it looks like a figure four. Then grab the bottom of the thigh of the other leg and just pull it up and you should feel a stretch on the leg that’s crossed over underneath near the bottom area. So just holding that stretch for about 30 seconds and do three on each side. So then going over to the other side, grabbing and pulling up and holding that for 30 seconds. If you feel like this is too hard to grab down to your legs, then you can take a belt or a dog leash and wrap it around your leg and then pull it up that way. Then you’re going to do a knee a chest stretch. So again just grabbing the back of your thigh and then pull your knee up towards your chest as far as you comfortably can, and then hold that for 30 seconds. Alternate sides and do three on each side holding for 30 seconds. Then you’re going to roll over onto your stomach and go into a child’s pose or a prayer stretch. So just kind of sitting back on your feet, and if you can’t quite do that that’s okay you can start up here, but put your arms out in front of you and stretch them out as far as you can and just let your head rest onto the floor, and hold that there for about 30 seconds, and then come back up and then back down again. Then you’re going to go down onto your stomach and do a prone prop. So just propping up on your elbows. The key with this one is to try and keep your hips down on the ground. So you’re not coming up like this, you’re really relaxing your back and just stretching out that spine. So when it’s really tight, you’re just loosening everything up and you can just prop right here for about 30 seconds, and do that three times. If this one becomes easy, you can you can prop up for a little bit longer. Then you’re going to come up into all fours or quadruped, and then you’re going to slowly kick one leg out and bring the opposite leg for.. opposite arm forward. So one leg back opposite arm forward. So just going out, coming back in, and then alternate sides. Some people call this the bird dog, kinda like when they’re pointing for something, and then slowly back and forth. So doing five on each side for a total of ten, and you can work your way up from there. And then the last ones are gonna be a little bit tougher. They’re going to be planks. If you don’t feel like you can do a full plank, you can do a modified plank on your knees, but really trying to tuck your bottom in and holding that core tight. But if you feel like you can come all the way up, you want to be in a fairly straight line, but squeezing those glute muscles, those butt muscles in, and start off with just 10 to 15 seconds and work your way up to a minute. And then after those you’re going to do a side plank. So same thing, if you’re not quite ready for the full side plank, you can be on your knees and come up trying to be in a fairly straight line. Or if you feel like that’s too easy, you can come all the way up. Sometimes stacking the feet is a little tough, if you want to put one in front of the other you can do that as well. So just starting off with 10 to 15 seconds and working your way up to a minute. Oh yes! So those are your stretches and exercises for osteoarthritis of the spine, or the back. If you have any questions, leave them in the comments section. Oh tired from saving everybody! If you’d like to check out some other videos go to askdoctorjo.com And remember, be safe, have fun and I hope you feel better soon.

Daniel Yohans

42 thoughts on “Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor Jo

  1. Melanie Brioo says:

    I'm so happy I found your channel. I love the videos you post. I am paralyzed from the waist down and I locked one knee. Is there anything you would recommend to loosen it up?

  2. Cooking Lessons for Dad says:

    Thanks again!!

  3. djazon marouf says:

    you're very humantarian…very funny …and very sexy too …. 😉

  4. Franswa says:

    Your videos are Great I learned a lot because of them! thank you thank you. I have facet joint Osteoarthritis I think my abs are very week. I am trying for the past 2 days to squeeze them and flex them as I go through the day, to balance the effort the back muscles have to do. Do you think that's a good idea? Have a Great day!

  5. Stephanie Anderson says:

    Hi, Dr. Jo, I have lumbar facet syndrome (aka stenosis!) and have been in severe pain for several months. I'm working with a chiropractor who does spinal decompression (on a machine) and also with a PT. I have to say that some of your exercises, especially the "bird dog" and plank poses are too challenging for someone in pain. I will look at more of your videos to get other ideas, but would love to hear your take on this issue. Perhaps you could suggest alternative seated or prone positions? Thank you.

  6. melodieustv says:

    Laying on my stomach in this position is the only thing that allows my lower back muscles and nerves to relax. I used to lay on my stomach when sleeping a while back, but medical professionals kept telling me not to because it was bad for my back. I decided to give sleeping on my stomach last night and it felt so good cause all the tension released in my back. The funny thing is no one ever really told me why one should not sleep on my stomach other than putting pressure, but the pressure is similar to laying on a roller, with the exception that the nerves and muscles in my lower back and glute on the left side release.

  7. Jeanne DeSilver says:

    You're tricky, Dr. Jo. You start off with a easy stretches that I can actually do but then you end up with one I'd have to work on and one I'll likely never be able to do. But that's OK. Better than most of the similar videos. Good channel because I like that your videos aren't too long and you don't try to cram too much info in.

  8. Rosa Verrijdt says:


  9. Eshe botaw yet new Kaya says:


  10. Shirley Story says:

    I'm sooo glad my Dr. recommended your videos! I have OA, and have done various exercises I've found online (for years) and even been given by a PT previously. NONE have done as much good for me as the exercises you have shown! Oh…I'm 74 and only recently been diagnosed with OA, although have had pain management injections since the mid 80's .Meds just don't really work well.Thank you, thank you, thank you!!

  11. Christian says:

    I am 49. I train Brazilian jiu jitsu. Was told I have OA in lower back. Told to continue exercising. I noticed some pain the other day more then usual so I went to train. Afterward, I could barely walk to my car. I can barely walk or shower; standing is a problem. My dr says " you strained your back". I don't get it, I didn't do anything I don't normally do. Ice used to be a god send but it doesn't make a difference anymore. I wish I was young again; can you help with that?

  12. legendofmudkip says:

    I can't do any of these because of my back pain…

  13. Cindy Teacher says:

    Is child's pose dangerous for someone with bulging discs or herniations?

  14. music2212 says:

    Just found your amaxlzing channel ive got it in the back of my neck and was looking for some easy exercise im.only 33 and its getting so hard to manage the pain 😑

  15. parijat sinha says:

    Iam 36 yrs old male, 175 cms tall and 76 kgs. I have been facing with stiffness in my gluteal/groin area while standing after long sitting-on my right side. It has been a year now. Got an MRI done that shows a 1mm erorsion of the cartilage and two cystic lesions on right femoral head. Is it OA? Shown a few doctors here-diagnoses is all mixed. Your opinion please.

  16. Rana Fahad says:

    Thanks lovely jo for nice video

  17. Rahul Rk says:

    You are Awesome DR. Jo

  18. 4ever16c 4ever16c says:

    Is 4 times going to the gym with back arthritis is too much including lifting weights I'm 26 years old and i don't know how to thank you for your amazing channel

  19. 4ever16c 4ever16c says:

    I'm a girl with 26 years old and I have arthritis in my back and I go 4 times in a week to the gym I told you that before but I have another question so I have pain come and go in my right side of my back in one side I don't know how to make to pain go away ? I trust you so much that's why I like to ask you my questions thank you

  20. 4ever16c 4ever16c says:

    it's in the muscle in one spot if I press on it I feel the pain

  21. KatieLynn Sw33tness says:

    Thank you for the video :). The stretches really do help me. I learned a few at pt already.

  22. salem ogla says:

    thank you so much

  23. Rita Muller says:

    Thank you Dr. Jo! I’ve just been diagnosed with OA, stage 1. I could not believe how much pain I have had just from the first stage. I’m glad I found your exercises. I’ll give them a try and hopefully get some relief. I’ve lost 15 pounds too which has also helped. Mobic is what my Dr Rx’d and it is also starting to work. Getting old is scary. Thanks for all you do, and the wonder dog too! Blessings to you both!

  24. Farida Yasminkhub mojar porbo says:

    I have a lot of pain on my back..please give me some exercises for osteoarthritis..

  25. Farida Yasminkhub mojar porbo says:

    thank you so much

  26. Farida Yasminkhub mojar porbo says:

    how often do the exercise daily

  27. Farida Yasminkhub mojar porbo says:

    ok..thank you

  28. Jan Weeks says:

    How many times a day should you do the set of exercises?

  29. Nick Riggio says:

    Great info Dr. Jo

  30. Clark Kent says:

    Doctors are telling me that the gaps between each bones of the spine are decreasing causing muscle cramps in my lower back….
    Are these exercises helpful??
    Especially the child pose, coz all the doctors are suggesting that I should refrain from doing any exercises which requires bending front wise…
    So, please tell me…

  31. Megan Cleary says:

    Thank you so much, I have been trying to relieve my back pain by going to our local gym it does help but not enough. will be giving them a good go I need relief like everyone ele on this page and around the world. it's a shame the scinentist have'nt yet come up with a way to replace the cartalige, like they can replace hips, knees, fix broken bones.

  32. Megan Cleary says:

    H i Dr joe Started some the excersies yesterday the ones that I could remmber and it did make more of a difference, will do your whole Program when I remmber each one daily. Again thank you. You right abought the night time I hardly sleep if any after 12am, My age is 58 years but am very active and it is so upsetting to think that this is going to inhibit my life.

  33. Fili Me says:

    Thanks Dr. Jo. Your exercise makes me feel relax everytime i do it. Specially when im in pain. It really helps alot.

  34. Claire Roque says:

    You are a god sent; After one time, I see the difference! Keep spreading the wealth!

  35. Aristea Kriki says:

    Thanks for your helpful exercises. I also have hard tendons and the doctor suggested stretches after exercising.After these exercises,however, I feel there's no need for more stretches.Or am I wrong?

  36. Carole Jackson says:

    Thank you for another excellent video. For people who are not strong enough to do particle/modified planks (prone and side positions), what are some good exercises to build up to the particle planks?

  37. Roland Basergo says:

    Hi Doc what is the best exercise for the OA lumbar spine? Tnx

  38. Roland Basergo says:

    Are push up good exercise for the OA of the spine?

  39. Vivien Orro says:

    but doc when it hurts can do it?

  40. Bridgette Hall says:

    Thank you so much for this video. I suffered a back injury as a child and now work as a nursing assistant and in school for nursing. I use to dance and kept my back from hurting because of all the stretching. This past winter I ended up in the ER because of severe back pain and had the beginning s/s of OA at 38yo. My back is always worse in the morning but I don't have much pain in the evening. My question is when is the best time to do these exercises?

  41. Shari Nelson says:

    Are these stretches safe for osteoporosis?

  42. AskDoctorJo says:

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