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.

Tailbone (Coccyx) Pain Relief

The tailbone (or the coccyx) can become very painful if it’s injured or fractured. Here are 7 simple ways to help relieve coccyx or tailbone pain.

For the first stretch for tailbone pain, you will start in quadruped or all fours. Open up your knees, but bring your feet slightly together. Lean back into a stretch, but not all the way to your feet. Then you can gently take your hips side to side.

Next, staying in quadruped, you will do a cat/dog or cat/cow to stretch the hips and pelvis. Then you can go back into a full child’s pose or prayer stretch. The further down you go, the better stretch you will get. After that, you can lie all the way down on your stomach, and come up into a cobra stretch. If that is too much, you can start with a prone prop.

For the last stretch for coccyx and tailbone pain, roll over onto your back, and do trunk rotations and bridges.

Related Videos:

Pain from Sitting Too Long? These 5 Tips Can Help

Aylio Coccyx Seat Cushion for Back Pain Relief Review

How to Use a Walker on Stairs

Using a walker on stairs or steps can be a scary thought. The key is to take your time and make sure the walker is stable before taking each step. This video shows you how use a walker on stairs safely. 

When using a walker, any time you can use a ramp, you want to do so. If there is no ramp, try to find a rail or someone to help support you and take your time on the steps.

The same rule applies for using a walker on stairs as any assistive device. If you have a “bad” side, you want to go up with your good leg, and down with your bad leg.

When you get to the steps, hold onto the rail so you can turn the walker to the side away from the rail. Once you feel steady, bring the legs closest to the steps up to the next step right into the corner. Check to make sure the walker is stable before stepping up. It might take longer, but go slow and be safe!

Related Videos:

How to Use a Walker

Sit to Stand with a Walker

How to Use a Walker Correctly

Using a walker may seem simple, but if you don't use it correctly, you may fall or end up hurting something else in the process like your back or shoulders. This video shows you how to use a walker correctly.

A walker is used when you need a little more support than just some balance. It has more support than using a cane, and it also has more support than crutches since it is one complete piece. It’s important to make sure the height is adjusted so you are standing upright and not leaning over or shrugging your shoulders.

A rolling walker, like the one used in this video, should not be lifted while moving. You want to roll it as you walk with a normal gait pattern. Pushing on it too hard or trying to lift it up and move it will affect your gait and safety.

Related Videos:

How to Use a Walker on Stairs

Sit to Stand with a Walker

Relaxing Stretches for Stiff Muscles

These relaxing stretches for the whole body will help you relax stiff and sore muscles. Perform each stretch for about 20-30 seconds for a full body stretch.

Starting off with your neck and working your way down, you will do neck or cervical rotations, neck sidebends, shoulder circles, and scapular or shoulder squeezes. You don’t have to hold these stretches, this is just to get the muscles moving to relax them.

Then you will go into a trunk rotation, hamstring stretches, and thoracic or upper back side bends.

Finally, a whole body stretch making big circles from above your head to your toes will do a great job of relaxing those stiff muscles. Then to finish, some deep breathing will help get some increased oxygen into your system. You can do the deep breathing with your chest area or diaphragmatic breathing from your belly.

Related Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.