Back Pain

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Top 3 Low Back Pain Relief Exercises

Buy the Low Back Exercises WorksheetLow back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.

Bridges, Dead Bug, and Bird Dog are all simple exercises to get started. They can be done on a couch, bed, or on the floor. These should help strengthen the back, loosen up tight back muscles, and relieve pain in the low back area.

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Top 3 Mid Back Pain Relief Stretches

Buy the mid back stretches worksheetMid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.

Rhomboid stretch, thoracic side bend, and thoracic rotation are all simple stretches to get started. These should help loosen up tight mid back muscles and relieve pain in the mid back area.

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Top 3 Low Back Pain Relief Stretches

Buy the Low Back Pain WorksheetLow back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down. 

Pelvic tilts, knee to chest, and trunk rotation are all simple stretches to get started. They can be done on a couch, bed, or on the floor. These should help loosen up tight back muscles and relieve pain in the low back area.

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20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

Buy the back pain relief worksheetThis 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.

Starting off with a seated hip flexion, seated trunk rotation, and different arm movements will help loosen up the muscles.

Then beginning with exercises, pelvic tilts and bridges do a great job of strengthening the hips and back as well as stretch the areas out.

Next, go into stretches after the muscles have been moving with a supine trunk rotation, knee to chest, and a hamstring stretch in long sitting. These will help loosen tight muscles around the back and hips.

Now, go to all fours, or quadruped for a cat/cow or cat/dog and a prayer stretch or child’s pose.

Finally in a seated position, a thoracic side bend and deep breathing with a jumping jack motion will help the mid to upper back as well.

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