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.

Real Time Hamstring Stretch to Relieve Tight Hamstrings & Lower Back Pain

Stretching tight hamstrings can help relieve low back pain, especially when you are sitting for long periods. Tight hamstrings can also cause general back pain, hip pain, and even knee pain.

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Best Hamstring Stretches

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Real Time Piriformis Stretch to Relieve Hip Pain & Leg Pain

Piriformis pain can be caused by sitting for long periods of time. When the piriformis muscle is tight, it can cause nerve pain down the leg since the sciatic nerve runs underneath it.

Stretching the piriformis muscle can help prevent leg and hip pain.

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Piriformis Syndrome Stretches & Exercises

Piriformis Knee to Opposite Shoulder

How to Use a TENS Unit to Relieve Back Pain

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

Click here to purchase the Auvon TENS Unit!

Using a TENS (Transcutaneous Electrical Nerve Stimulation) Unit for back pain can be a great way to help relieve pain without taking medication. A TENS unit 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.

Placement of the electrodes is important to get the best results from the treatment. You can use on channel that has two electrodes for more specific areas, or 2 channels with four electrodes for a more general pain area.

The TENS unit I'm using in this video is made by the folks at Auvon.  Unlike other units that often have confusing settings, this unit has simple settings and is easy to use. It runs on 2 AAA batteries, so you can place the pads and then slip the unit in your pocket and go about your day while it's working to relieve pain.

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How to Relieve Back Pain

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Kyphosis, or Dowager's Hump, Stretches & Exercises

Kyphosis, or Dowager’s Hump / hunchback, is very common for people who bend over a lot for work. My friend JK from the YouTube channel Koalipops has the chef’s form of this called Chef’s hunch, which he’s gotten from decorating and making the amazing cakes on his channel. So he dropped by for some stretches and exercises to help with his back tightness.

A great stretch/exercise to start with is a scapular squeeze or shoulder squeeze. This not only helps open up the chest area for a stretch, but it also helps strengthen the upper back muscles to help keep good posture.

Another great way to help correct posture is a chin tuck. A chin tuck is not only a great stretch for your neck muscles, but it also helps reset the muscles to correct your posture.

Some active range of motion movements will also help open up the chest area and strengthen the upper back muscles. It also just feels really good!

Using a foam roll can be very helpful to stretch the pec muscles and the upper back or thoracic area. You can lie on it vertically or horizontally.

Another way to stretch the pec muscles without a foam roll is a trunk rotation with your leg across your body. Try to keep your shoulders down, and you should feel the stretch.

Prone props on your stomach will also stretch out your lower back which might also be sore when you are standing for long periods of time.

The hip flexors are also important to stretch out because when you been over for a long period of time, they can become tight and put extra tension on your back.

Finally, strengthen your core in general will help relieve back pain. A great way to strengthen the core is the bird dog in quadruped.

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Top 3 Back Pain Stretches

Upper Back Pain Stretches & Exercises

5 Best Treatments for Chronic Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Silk'n Cure for sponsoring this video and providing Doctor Jo with a free Silk'n Relief to use.

Click here to purchase the Silk'n Relief device featured in the video!

Chronic pain can be caused by many things, and sometimes it’s hard to get any relief. Here are some great ways to help reduce the pain.
The first treatment is gentle stretching. I like doing whole body stretches, but you can stretch specific areas as well. When you stretch the whole body, it’s best to do some deep breathing as well.
The next treatment is doing diaphragmatic breathing, or deep breathing. Some people call it belly breathing, and it’s a great way to relax your body, and get rid of general stress in your body.
Another great treatment for chronic pain is using heat. The folks at Silk'n Therapy sent me their Silk'n Relief. It uses three different types of energy to get deep penetrating pain relief to those chronic pain areas or even acute injuries as well. It uses IR heat energy, LLLT energy and bi-polar RF energy. The device is also FDA approved and has a 100% money-back guarantee.
The next treatment is isometric exercises. Isometric exercises are great because they are activating muscles, but there is no movement of the muscle that might cause pain. The can be a great way to relax muscles.
Finally, one of my favorite ways to help relieve chronic pain is aquatic therapy. There are so many great benefits to aquatic therapy including the warmth of the water, the ease of movement in the water, and the low impact on your joints.
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