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.

2017 Year End Review & Pups in Pajamas!

Thanks to all of you, 2017 has been an incredible year for Ask Doctor Jo!

I got to attend YouTube NextUp at YouTube Studios in New York City, I hit 100,000 subscribers (which earned me the Silver Play Button from YouTube), AND I hit 20 Million views.

I have a lot of fun surprises planned for the coming year, and the pups and I can't wait to see what 2018 has in store for all of us!

Thank you from the bottom of my heart for continuing to be a part of this AMAZING journey!

7 Best Lower Back Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Dr. Back for sponsoring this video and providing Doctor Jo with a free Orthopedic Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Dr. Back Orthopedic Seat Cushion featured in this video.

Lower back pain can be caused by many different things, but if you're looking for general lower back pain relief, here are 7 of my favorite treatments that should help.

The first stretch is called the pelvic tilt. This does a great job of loosening up the low back muscles, and making all the muscles around your abdomen work together.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Another great way to help relieve back pain is by using a seat cushion. The folks at Dr. Back sent me their Orthopedic Seat Cushion to use. It's great for using in any chair including in your car, at the office, or even in a wheelchair. It also does a good job of taking pressure off the low back, and it helps keep your spine in a neutral position.

Still seated in the chair, you will do a piriformis stretch. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips.

Then you will do a trunk rotation in your seat. This will help stretch your lower back as well as your mid back.

Standing up, you will do a hamstring stretch. Since the hamstrings are attached to the ischial tuberosity, they can cause low back pain when they are tight.

Finally is a combination stretch for your IT band and your quadratus lumborum (QL). The QL can cause a lot of low back pain, and it is often forgot about when stretching.

Related Videos

How to Relieve Back Pain

Top 3 Back Stretches

Ulnar Nerve Glides

Ulnar nerve glides (aka ulnar nerve flossing) can help relieve a trapped ulnar nerve. But the ulnar nerve can be trapped anywhere from your neck to your wrist, so it’s best to find out specifically what is causing the nerve pain before trying nerve glides.

It is also very important to not do too many of these. Nerves are very fragile, and doing too many can irritate the nerve even more.

The first glide/stretch is what I call the birdman. When you make an “OK” sign with your fingers and bring it back beside or slightly behind your head, you might feel a big stretch going down the ulnar side of your arm into your pinky finger.

The next one is making a fist down by your side with it turned in towards you, then as you twist it and go back into extension, side bend your head away from that side.

Finally, is the “carry the tray.” This time you will side bend your head towards the same side. Keep your fingers straight, wrist straight, and elbow straight with your palm facing in front of you, bend your arm up like you are holding a tray. Keep your head side bend the whole time to give the nerve some slack.

Related Videos:

Neural Glides for Ulnar, Radial, and Median Nerves

Cubital Tunnel Syndrome, aka Nerve Entrapment

Patella Mobs to Increase Range of Motion & Reduce Knee Pain

Patella mobs are an easy way to help increase range of motion in the knee and can help reduce pain after a knee injury or surgery.

To perform patella mobs:

  1. Sitting in a chair or on the floor, put your leg straight out in front of you, and relax your muscles. 

  2. Move your kneecap up and down, and side to side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Biceps Load Test for Shoulder Labral Tear

The biceps load test is used to find out the integrity of the superior labrum of the shoulder to see if there is a labral (or SLAP) tear.

With the biceps load test, a positive test doesn’t always mean there is a tear, and a negative doesn’t necessarily mean there isn’t one.

To perform the biceps load test, have your patient lie down in supine. Abduct the shoulder to 90 degrees, and externally rotate it into the “stop sign” position. Have their palm up and thumb towards their head. Ask the patient to flex pulling towards their head, against your resistance at the wrist. A positive test is when pain is increased or there is apprehension. It could mean there is a SLAP tear.

Related Video:

SLAP Tear Stretches & Exercises

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