10-Minute follow-along for lower back pain relief! This mobility workout will loosen up your tight lower back and hips and help you to feel better fast. Guided by a physical therapist to reduce stiffness, improve spinal motion, and relieve lower back pain by addressing tight hips, hamstrings, glutes, and hip flexors. If your back feels stiff, achy, or locked up, this daily mobility routine can help you move and feel better quickly.
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EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT:
🔗 LINK TO DR JARED’S COST-FRIENDLY THICK YOGA MAT:
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😫 WHAT CAUSES TIGHTNESS IN MY LOWER BACK?
Lower back tightness is rarely caused by just one muscle. More often, it’s the result of stiff spinal segments combined with tight hips, hamstrings, glutes, and hip flexors. When these areas don’t move well, your lower back is forced to compensate, leading to stiffness, discomfort, and pain — especially after sitting, sleeping, or long periods of inactivity.
🤸 DOES STRETCHING HELP MY TIGHT LOWER BACK?
Yes — when done correctly. Stretching and mobility exercises help restore normal motion to joints and muscles that have become stiff or restricted. Improving mobility in the hips and spine decreases the workload placed on the lower back, allowing it to relax and move more freely. That’s why a full-body mobility approach is so effective for lower back pain relief.
🔥 BEST STRETCHES FOR LOWER BACK PAIN RELIEF
The best stretches for lower back pain focus on improving motion in the spine while also addressing surrounding areas like the hips and legs. This routine combines gentle spinal mobility, hip stretches, and activation to reduce tension, improve movement quality, and provide fast relief from lower back tightness and pain.
LOWER BACK MOBILITY EXERCISES IN THIS ROUTINE
Cat–Cow
Child’s Pose
90/90 Hip Switches
Hamstring Reach
Thread-the-Needle
Rocking Hip-Flexor
Glute Figure-4 Stretch
Lumbar Rotations
Knees-to-Chest
Bridge Mobility Lifts
💬 Let me know in the comments how these exercises feel and which ones work best for you!
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MORE GREAT T&T VIDEOS FOR YOUR LOWER BACK PAIN:
🔗 10-MIN LOWER BACK PAIN RELIEF ROUTINE:
🔗 FAST-ACTING LOWER BACK PAIN RELIEF EXERCISES:
🔗 AB EXERCISES WON’T FIX BACK PAIN! DO THIS INSTEAD:
🔗 STRENGTHEN YOUR LOWER BACK THE RIGHT WAY:
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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.
Did you try this mobility workout? COMMENT your experience below! If you're looking for a great core strengthening routine to follow this up with – be sure to check out this video next: https://youtu.be/-lcZhvq0YEk Hope it helps and thanks for watching! 🙏🏼
Thanks Mr. very helpful for my lower back pain 💙
Thank You, dr. Jared
I do these stretches in the morning. I so truck driving. Helps because I do alot of lifting and alot of sitting that causes my lower back to feel sore. I do a couple of these videos so I have a little bit of a longer stretch time.
An ad popped up in the middle of this video. I won’t be watching your videos any more that was terrible timing
Morning and night stretch routine is okay?
My sister completed Clara Hartley’s anxiety quiz and refuses to tell me her result until I take it too. Apparently she doesn’t want to influence my answers. Why are people treating this quiz like classified information 😭
You are Amazing thanks!! 🎉❤
That was great ❤
Tank u muscle glitches save m from sciatica
I meant stretches, it has help me alot thank you❤
Thank you for these stresses it has help me alot, your amazing ❤❤
good
Very helpful. Thanks.
Great video…just started these excercises today…
Hopefully they'll help me.
Love the 'no nonsense' style of the video….straight into it 👍🏻
Thank you
Holy shit it actually made some of the pain dissipate. I have a lumbosacral strain that has been killing me for months now. These sets will be my new morning stretch until my pain is completely gone then ill go back to my morning workouts
BEST 😊
BEST
Thanks so much for these..love them.❤❤❤
I have been basically immobile for two days from lower back pain, this didn’t get rid of it entirely but I feel enough of a difference I could cry. Thank you
I had lower back paraspinal spasm for around 1month and could do things after this vid I had no pain in lower back .
I was chudmaxxing all week then I got up to clean and bent over and pulled my lower back
Great workout. Love the video not much talking and going to next exercise smoothly.
Thank you so much for these great exercises. After starting them, my back pain is getting better every day!
These stretches are top tier! Especially the Figure 4 stretch. Thank you for taking the time to upload this and help those of us with bad backs.
Great tips, felt a lot better after viewing this video. Thank you!
This was a great stretch for my lower back. Thank you!
God bless you bro, I'm feeling better
I just watched out and had quiet convenience what i want to ask is should we start without running is ok?
Thank you so much for your video, I like this kind of follow through video. This video helped my lower back pain which bothering me for couple days. Here I have a question, I had sharp pain in my lower back around discogenic, or sacroilia join, or spinal stenosis areas when doing the last exercise 'Bridge Mobility Lifts'. Should I stop right there or continue? I will do another round today and expecting it could ease a bit more of my back pain. Thanks again for your useful video.
Very helpfull, thanks
I love your videos! The stretches are helping me overcome some significant muscle tightness and issues.
L o ve that you to😂ok your time a d you did it with timer thank you
Today when I woke up my back pain was so much I couldn't bear it but after following your workout my pain just vanished.
Thank youu
Thank you doctor this video
Immediately helped
You are a great guy. Whenever I have a problem, first thing. .. I check your videos 😊
Didn't realise how tight the rest of my body was until I did this, will keep working on it!
Thank you!
Rally enjoyed the ones that focused a lot on the hamstrings. Mine are so tight and always feel great after your exercises