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 Lower Back Exercises to Relieve Low Back Pain

These lower back exercises are a great way to strengthen your low back and your core in general. They also help strengthen your glutes, hamstrings, and other pelvic muscles.

The first three lower back exercises are the pelvic tilt, bridging, and the dead bug. These all require you to get your low back into a posterior pelvic tilt which will help strengthen the low back muscles.

Then there is a modified plank, modified side plank, and the bird dog. These require you to get your back in a neutral position, and hold it in that position to help strength the back and core muscles.

The next low back exercise is the prone hip extension and prone swimmer. It’s important to know what your diagnosis is since these might not be appropriate for some injuries.

The last two, pelvic tilts and hip flexion, are on a Swiss ball. You don’t have to use a Swiss or therapy ball, but it will make it more challenging.

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10 Best Lower Back Stretches for Low Back Pain Relief

These back stretches are for general lower back pain. If you have a specific injury or diagnosis, some of these might not be appropriate, so check with your doctor or physical therapist first.

The first three lower back stretches are the pelvic tilt, the cat/dog stretch, and trunk rotation stretch. These are a great way to start with to loosen up the low back and core muscles.

The fourth low back stretch is a trunk rotation with crossing the leg over the body. This will give you more of a stretch in your low back, and it might also adjust your back.

The next back pain stretches for the lower back are hamstring and hip flexor stretches. When either of these are tight, they can pull the pelvis one way or the other, and this can cause low back pain. Stretching them should relieve the tightness.

The prone press, single knee to chest, and double knee to chest are also great stretches. Make sure you know what is going on with your back though since for certain diagnoses, you might not want to do these.

The last low back stretch is the prayer stretch or child’s pose. It does a great job of stretching your whole body from your shoulders, upper back, lower back, hips, knees, and even your feet.

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10 Best Hip Strengthening Exercises to Relieve Hip Pain

These hip exercises are great for strengthening your hips to help relieve hip pain. They go from lying down to sitting down to standing up and range from pretty easy to hard depending on your injury.

The first hip exercises are pelvic tilts, bridges, and clamshells. These are great for strengthening your pelvic muscles, glutes, and hamstrings.

Then there is the 4 way hip lying down. This is hip flexion (straight leg raise), hip abduction, hip adduction, and prone hip extension. These are great for all the muscles around the hip including, gluteus medius and gluteus maximus, IT band, hamstrings, hip flexors, and others.

Now for sitting you will do a seated hip flexion and a squat at your chair. These are great because you can do them at work, or if you have been sitting for a long time.

The final hip exercise is a lunge. It sounds pretty simple, but if done right, it can be pretty challenging. You don’t have to bring your knee all the way to the floor, and you can use a target if you need one.

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10 Best Hip Stretches for Hip Pain Relief

Hip stretches can help relieve pain in your hips and your low back as well. For most stretches, you want to try to hold the stretch for 30 seconds, and do three of them on each side.

The first stretch is a pelvic tilt. This is an exercise and a stretch since it loosens up the pelvis and core muscles as well as strengthens them. It’s a great one to start with.

The next stretches are the butterfly stretch, the cat/dog stretch, and a glute figure four stretch. These do a great job of stretching muscles around the hip including the adductors or groin area, low back muscles, hip flexor muscles, and your glutes and piriformis.

The next stretches are for the hamstrings and the hip flexors. When these are tight, they can tilt the pelvis one way or the other causing pain in the hips and low back.

The IT band and the quads are often not stretched well, and can cause pain and imbalances in the hips.

The prayer stretch is a great whole body stretch as well as a great stretch for your low back, hips, and glutes.

The last stretch is for the quadratus lumborum (QL). People often forget about this muscles or don’t know it’s roll in the hips and pelvis. Don’t forget about this one.

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6 Simple Office Stretches in Real Time

These office stretches go from head to toe and are done in real time so you can follow along. They're great for people who sit all day at work or for those times when you need a simple stretching routine that's easy to follow.

The stretches featured in this video are:

  1. The Levator Scapulae stretch for neck pain.
  2. The Rhomboid Stretch for upper back and shoulder pain.
  3. The Prayer Stretch for wrist pain.
  4. The Seated Knee to Chest Stretch for lower back and hip pain.
  5. The Standing Quad Stretch for thigh pain.
  6. The Anterior Tibialis Stretch for shin splint pain.

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