Back Pain

Real Time Seated Knee to Chest Stretch to Relieve Lower Back Pain & Hip Pain

The knee to chest stretch is great to help relieve lower back and buttocks pain. It can be done seated, lying down, or standing up.

Often when we sit for long periods, our low back get stiff and painful. This simple stretch will help stretch the areas to ease tension and pain.

It can also be used to stretch your hip and knee as well.

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Real Time Rhomboid Stretch to Relieve Upper Back Pain & Shoulder Pain

The rhomboid muscles often get overworked and stressed when sitting for long periods, especially when you work at your desk all day. This rhomboid stretch will help relieve upper back, shoulder, and neck pain.

The rhomboids  help squeeze the scapula (shoulder blade) towards the spine.

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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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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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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.

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