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.

How to use a TENS Unit for Lower Back Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free YK15AB TENS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Healthmate Forever TENS/EMS Unit!

A TENS Unit can be a great tool for helping to reduce and relieve lower back pain. Here are some pad placements to relieve different types of low back pain.

Some common lower back injuries that may benefit from a TENS/EMS unit include things like muscle strains, herniated discs, stenosis, spondylosis, spondylolisthesis, and general arthritis pain.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the YK15AB.

Related Videos:

10 Best Lower Back Stretches for Low Back Pain Relief

10 Best Lower Back Exercises to Relieve Low Back Pain

7 Best Pelvic Stabilization Exercises

These basic pelvic stabilization exercises may help pelvic instability from weakness, a muscle imbalance, or an alignment issue. They may also help with SI joint issues or a dysfunction.

There are many muscles that stabilize the pelvis. These includes the gluteus maximus, gluteus medius, abdominals, hip flexors, hamstrings, and many other small pelvic floor muscles.

The first exercise is a bridge. This is great to strengthen the hamstrings and the glutes.

The next exercise is a clamshell. This one helps strengthen the glute medius. It also helps balance the muscles of your inner and outer thighs.

The next four exercises are modified or full side plank, hip abduction in sidelying, hip circles in sidelying, and toe taps in sidelying. These work the abductors and the core muscles.

Finally, you will get on all fours or quadruped, and do the fire hydrant. This exercises is another great one for our core, and pelvic muscles in general.

Related Videos:

Hip Arthritis Stretches & Exercises

Hip Tendonitis Stretches & Exercises

Great Mattress for Relieving Back Pain, Shoulder Pain & Hip Pain

Sponsored Content: This video contains paid product placement. Thank you to SleepOvation for sponsoring this video and providing Doctor Jo with a free California King Mattress to use. If you purchase this product from these links, Doctor Jo will receive a commission.

Click here and use code DOCTORJO to get a discount on a SleepOvation Mattress!

I recently got the opportunity to try out the SleepOvation Mattress. Mattresses are like pillows, they come in different firmnesses, materials, and sizes. Something you like, someone else might not, but I really liked this one.

The SleepOvation mattress has 700 individual cushions, which do an excellent job of supporting your body and pressure points. Sometimes memory foam flattens out, and doesn’t support certain areas like it should. TSleepOvations design helps take pressure off injuries in your shoulders, back, and hips.

Also by having 700 individual cushions, it allows air to flow through out the mattress. If you are like me, you get hot when you sleep, and this mattress does a great job of allowing air to flow and prevent hot spots.

Having a comfortable mattress is very important in overall health. When we sleep, our bodies work to heal. So if you aren’t sleeping well, you will have a harder time healing.

In this video, I also demonstrate a quick stretching and exercise morning routine that you can do to help prevent and relieve aches and pains before you even get out of bed.

Related Videos:

Real Time Morning Stretch Routine

Bedtime Stretches to Help You Relax & Fall Asleep Faster

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema

Sponsored Content: This video contains paid product placement. Thank you to Perpetual Air for sponsoring this video and providing Doctor Jo with a free High Altitude Training Mask to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Breathing exercises that incorporate inspiratory muscle training can help people with chronic obstructive pulmonary disease (COPD). They can also help with asthma, bronchitis, and emphysema.

Click here to purchase a Perpetual Air High Altitude Training Mask.

These types of breathing exercises can give improvements in inspiratory muscle strength and endurance and exercise performance.

Inspiratory muscle training is basically a series of breathing exercises that aim to strengthen the bodies’ respiratory muscles making it easier for people to breathe. When a person is breathing normally, they typically use between 10 to 15 per cent of his or her total lung capacity. However, with Inspiratory muscle training, a person can typically increase the amount of lung capacity used.

A tool that can help with inspiratory muscle training is a high altitude training mask like the one from Perpetual Air featured in the video. These masks restrict air flow and can help with inspiratory muscle training. The Perpetual Air mask has various levels of air restriction that are easily adjusted.

The following exercises can be done either with our without a high altitude training mask.

The first breathing exercise is very simple. Breath in through your nose for 2 seconds and breath out through your mouth with pursed lips for 4 seconds.

Now you are going to move your arms with the breathing to loosen up the muscles around your chest area.

Finally, breathing with your diaphragm, or belly breathing, is a great way to relax and improve your breathing.

Related Video:

Breathing Exercises for Relaxation or COPD

Radial Nerve Glides or Nerve Flossing

Radial nerve glides, radial nerve flossing, and radial nerve stretches should be done very carefully. Don't overdo the glide or flossing movements because that can cause more irritation.

Some people might consider some of these nerve stretches, but as long as you keep it in a comfortable level, you should see the benefits.

Radial nerve gliding or nerve flossing is when you are moving the median nerve at each end together. This helps break up scar tissue or adhesions that might be causing pain. It can also help if you have a nerve compressed somewhere. Make sure not to force any of the movements, and try to use proper technique.

The last movement is more of a stretch on the median nerve since you are pulling away at both sides. So if you feel any pain, you might not be ready for it yet.

Related Videos:

Neural Glides for Ulnar, Median & Radial Nerves

Finger Tendon Glides for Hand Injury or Surgery

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