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

5 Back Pain Relief Stretches You Can Do In Bed

Buy Back Pain Relief worksheetThese back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.

Often with back pain, we wake up stiff and sore. We can also have back pain at the end of a long day. These simple back stretches may help no matter when back pain strikes.

Starting off with pelvic tilts and bridges not only get the back stretched out, but they also work the muscles too to help them relax.

Knee to chest and trunk rotations are great to get some of the muscles in the low and mid back stretched and loosened up.

Finally, an active assisted hamstring stretch will loosen up your legs and your back and pelvic area as well.

Related Videos:

Back Pain Relief Exercises & Stretches

Lower Back Pain Back Flexion Stretches

How to Use a Percussion Massage Gun for Knee Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Wireless Percussion Massager to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy an iReliev Wireless Percussion Massager!

Percussive Massage Therapy for knee pain relief is a new rehab treatment that uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.

The continuous taps help muscles relax and heal. A percussion massager (aka massage gun) works great to help relieve knee pain. Focusing on the muscles around the knee will help loosen up the area and relieve pain. The quads, IT band and tensor fasciae latae (TFL), hamstrings, calves, and even the anterior tibialis are the main muscles that cross the knee joint or affect the knee joint when tight or not balanced.

Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS (delayed onset muscle soreness).

In this video, I’m using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

5 Hip Pain Relief Stretches & Exercises You Can Do In Bed

Buy Hip Pain Relief WorksheetThese hip pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve hip pain in the morning before getting up, and/or when going to bed at night.

Hip pain can be from a number of reasons. Often our hips will be really stiff when we first wake up or after a long day on our feet. The stretches and exercises can easily be done in your bed.

The first two stretches are an active assisted (AA) hamstring stretch and a knee to chest stretch. These will help stretch the muscles that are connected to your hips/pelvis and help relieve pain and tightness.

Next pelvic tilts and bridges are a great way to not only loosen up the hip and pelvic area, but they also help strengthen your core muscles as well.

Finally, a straight leg raise (SLR) will help strengthen your hip flexor muscles.

Click here to learn more about reps, set, and frequency.

Related Videos:

7 Tight Hip Stretches

10 Best Hip Strengthening Exercises to Relieve Hip Pain

5 Easy Ways to Relieve Sore Back Muscles

Sponsored Content: This video contains paid product placement. Thank you to Capsiva for sponsoring this video and providing Doctor Jo with free samples of Capsiva pain relief gel to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy Capsiva Pain Relief Gel!

A sore back can be caused by many things including lifting heavy objects, poor posture, or even a hard workout. When the back muscles get irritated or sore,  here are some things that may help.

To help get relief from a sore back, start off with pelvic tilts and bridges lying down are a great way to get the muscles moving and loosened up without a whole lot of movement that might be painful.

Another great way to help relieve muscle soreness in your back and other areas is using a pain relieving gel. The folks at Capsiva have a pain relieving gel that has capsaicin in it. Capsaicin is a natural chili pepper extract with pain relieving properties. Their formula has taken out the heating up component, so it can be a stronger concentration to help block the pain signal to the brain so you can do the stretches and exercises you need to do to help you heal.

Buy Sore Back WorksheetFinally, a knee to chest stretch and supine trunk rotation will help stretch out the muscles in the back to help relax your back.

Related Videos:

Core Exercises for Back Pain Relief

Back Pain Relief Exercises & Stretches

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