Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

10 Best Back Pain Relief Exercises (Advanced)

Buy Back Pain Relief WorksheetAdvanced back pain relief exercises are great for helping to relieve general back pain. They are harder to do, so if you can’t keep proper form while doing them, you may not be ready for them.

If you aren’t ready for these advanced back pain exercises, try my basic back pain exercises.

The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them.

Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles.

Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out.

The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.

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10 Best Swiss Ball Exercises (Basic)

Buy 10 Basic Swiss Ball Exercises WorksheetUsing a Swiss ball (a.k.a. exercise ball, therapy ball, etc.) can be a great way to work your core & balance. These basic Swiss ball exercises are good ones to begin with if you are just starting out.

A Swiss ball is very unstable and even sitting on the ball can be challenging, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it.

Once you have mastered these basic Swiss ball exercises, you may want to check out some more advanced Swiss ball exercises.

The first Swiss ball exercise is really just showing the proper body mechanics for the ball. You want the ball to be the right height for best results.

The next ones are hip circles, pelvic tilts, and lateral tilts. These are a great way to loosen up the low back and pelvis, and get use to sitting on the ball.

Then getting a little harder there’s hip flexion, knee extension, and arm lifts. Once you start getting movement of your arms and legs, it makes it harder to balance.

The last ones are hip flexion with opposite arm lifts, hip flexion with same side arm lifts, and crunches. Make sure you can do the other ones before trying these since they are harder to do balancing on the ball.

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10 Best Back Pain Exercises & Stretches (Basic)

Buy Back Exercises and Stretches WorksheetBasic back pain exercises and stretches like these can help relieve general back pain.

Once you have mastered these back stretches and exercises, you can try my advance back exercises.

The first exercises for back pain are pelvic tilts and bridges. These are my favorite exercises not only for the back, but also for the hips and knees.

Next are some back stretches. The piriformis figure 4 stretch, child’s pose (prayer stretch), and cat/dog (cat/cow) are great for helping your back, hips, and core.

Then there is the single knee to chest, double knee to chest, and supine trunk rotation. These are great for helping to relax the back even before you get out of bed in the mornings.

The last basic moves to help with back pain are supine hamstring stretch with a strap and supine IT band stretch with a strap. Lying down and using a strap helps you relax your back to get the best stretch.

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10 Best Balance Exercises (Basic)

Purchase a printout of these exercisesThese basic balance exercises can help improve your balance and can also strengthen your hips, knees & ankles. This series is a good place to start for improving your balance.

The Romberg series starts out on the easier side, but can get harder. When you place your feet together, it makes your base of support smaller, and this makes your muscles work harder. You can do Romberg with your eyes open, eyes closed, head turns side to side, head movements up and down, and on an uneven surface.

You can also do all of these with a tandem stance. Tandem is when one foot is directly in front of the other. You can modify this by just placing one slightly ahead of the other.

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