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.

5 Back Pain Relief Stretches You Can Do In Bed

Buy Back Pain Relief worksheetThese back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.

Often with back pain, we wake up stiff and sore. We can also have back pain at the end of a long day. These simple back stretches may help no matter when back pain strikes.

Starting off with pelvic tilts and bridges not only get the back stretched out, but they also work the muscles too to help them relax.

Knee to chest and trunk rotations are great to get some of the muscles in the low and mid back stretched and loosened up.

Finally, an active assisted hamstring stretch will loosen up your legs and your back and pelvic area as well.

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Sponsored Content: This video contains paid product placement. Thank you to Capsiva for sponsoring this video and providing Doctor Jo with free samples of Capsiva pain relief gel to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy Capsiva Pain Relief Gel!

A sore back can be caused by many things including lifting heavy objects, poor posture, or even a hard workout. When the back muscles get irritated or sore,  here are some things that may help.

To help get relief from a sore back, start off with pelvic tilts and bridges lying down are a great way to get the muscles moving and loosened up without a whole lot of movement that might be painful.

Another great way to help relieve muscle soreness in your back and other areas is using a pain relieving gel. The folks at Capsiva have a pain relieving gel that has capsaicin in it. Capsaicin is a natural chili pepper extract with pain relieving properties. Their formula has taken out the heating up component, so it can be a stronger concentration to help block the pain signal to the brain so you can do the stretches and exercises you need to do to help you heal.

Buy Sore Back WorksheetFinally, a knee to chest stretch and supine trunk rotation will help stretch out the muscles in the back to help relax your back.

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Using an Inversion Table for Back Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Teeter for sponsoring this video and providing Doctor Jo with a free FitSpine LX9 Inversion Table to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy a Teeter Inversion Table!

Inversion tables can be a great way to help get traction in your back / spine. This traction can help stretch and open up the spaces in the spine relieving back pain and pressure.

While inversion tables or traction devices are generally safe, there are some important precautions. People with hypertension, circulation disorders, glaucoma, or retinal detachments should not use inversion table therapy due to the pressure to the head and eyes from hanging upside down. There are some other precautions as well, so make sure to check with your doctor or physical therapist before trying one.

The inversion table I’m using in the video is the Teeter FitSpine LX9. It’s a sturdy inversion table that has a lot of nice features and feels smooth while inverting.

When using an inversion table, shorter, more frequent sessions often work better and help the body adapt to the traction. Also, starting at a modest angle (20-30 degrees) for the first few weeks and increasing over time (only as you are comfortable) is the best way to start.

Begin with short 1-2 minute sessions to allow the body to adapt to inversion. Over time, as you feel comfortable, gradually work up to a duration that allows the muscles to fully relax and release so the back can decompress. This should typically take about 3-5 minutes.

Inversion therapy may help with common conditions like general back pain, herniated discs, sciatica, degeneration, muscle spasms, and other things that can cause back pain and discomfort. Check with your doctor or physical therapist to see if inversion therapy is right for your individual situation.

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Core Exercises for Back Pain Relief

Buy Core Strengthening WorksheetBack pain can cause the core to become weak, or a weak core can be what’s actually causing the back pain. So it’s important to strengthen the core to help prevent and relieve back pain.

When strengthening the core, it’s not just about the abs in the front, the whole core is the front, sides, and back area muscles. So it’s important to strengthen all of them.

Start off lying down. Pelvic tilts, bridges, and dead bugs are a great way to get started with strengthening the core.

Next modified and full side planks and planks are a great way to work the core without big movements that might hurt the back.

Finally, bird dogs help strengthen the whole area with stability work. Bird dogs can also be modified if they are too difficult.

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