Back Pain

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.

7 Ways to Relieve Back Pain

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

Use code SX5D4EK4 to get 25% OFF an Auvon Dual Channel TENS Unit like the one in the video!

General back pain can be helped with stretches, exercises, and other treatments. These back exercises & stretches are easy to do, and should help provide back pain relief.

To help relieve back pain, pelvic tilts, bridges, and supine trunk rotation will help loosen up the muscles while strengthening them as well.

Another great way to help relieve back pain is using a TENS unit. The folks at Auvon sent their Dual Channel TENS unit to use. The best part of using a TENS is you can do your stretches and exercises while it’s on.

For more strengthening, you can add onto the bridges by doing a bridge with a ball squeeze to help activate the adductor muscles, and then doing a bridge with a resistive band to help activate the abductor muscles.

Finally, stretching the quadratus lumborum (QL) in tall kneeling is a great way to relieve back pain.

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10 Best Back Pain Relief Exercises (Advanced)

Buy Back Pain Relief WorksheetAdvanced back pain relief exercises are great for helping to relieve general back pain. They are harder to do, so if you can’t keep proper form while doing them, you may not be ready for them.

If you aren’t ready for these advanced back pain exercises, try my basic back pain exercises.

The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them.

Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles.

Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out.

The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.

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Back Pain Relief Exercises & Stretches

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10 Best Back Pain Exercises & Stretches (Basic)

Buy Back Exercises and Stretches WorksheetBasic back pain exercises and stretches like these can help relieve general back pain.

Once you have mastered these back stretches and exercises, you can try my advance back exercises.

The first exercises for back pain are pelvic tilts and bridges. These are my favorite exercises not only for the back, but also for the hips and knees.

Next are some back stretches. The piriformis figure 4 stretch, child’s pose (prayer stretch), and cat/dog (cat/cow) are great for helping your back, hips, and core.

Then there is the single knee to chest, double knee to chest, and supine trunk rotation. These are great for helping to relax the back even before you get out of bed in the mornings.

The last basic moves to help with back pain are supine hamstring stretch with a strap and supine IT band stretch with a strap. Lying down and using a strap helps you relax your back to get the best stretch.

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5 Ways to Crack Your Back

Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back

The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.

Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.

Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.

Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.

Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.

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How to Crack Your Back

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