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.

Back Pain Relief with Therapeutic Yoga

Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.

Therapeutic yoga focuses on gentle yoga or modification poses with breathing techniques. Trudy is not only a friend and mentor, but she is also from Canada! So if you are a Canadian viewer, make sure to give her a shout-out in the comments. And Canadian or not, make sure you visit her website!

The first stretch is for back pain relief is for the psoas muscle. Lengthening the psoas can help relieve pressure and tightness in the back.

Next is a stretch for the quadratus lumborum (QL). The QL can cause the pelvis to not move freely which can cause a lot of back pain.

Finally, some core strengthening is a great way to keep the back strong and stable.

Related Back Pain Relief Videos:

Dr. Jo's Back Pain Playlist

Upper Back Pain Exercises & Stretches

Lower Back Pain Back Flexion Stretches

5 Achy Back Pain Relief Stretches & Exercises

Buy achy back worksheetAn achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.

Starting off with a posterior pelvic tilt and a bridge can not only help stretch the back muscles, but they can also help strengthen them as well.

Next, a knee to chest stretch should help relax the muscles in the back and hips.

The last two achy back stretches are in a quadruped or all fours position. The cat/dog or cat/cow and the prayer stretch or child’s pose are great ways to help get the whole back and pelvis area moving and loosened up.

Related Videos:

How to Relieve Back Pain

Lower Back Pain Back Flexion Stretches

How to Use a Percussion Massage Gun for Back Pain Relief

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

Click here to buy an iReliev Percussion Massager.

Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.

The continuous taps help muscles relax and heal. A massage gun works great on back pain, but make sure to be aware of the precautions before beginning. Focusing on areas like the latissimus and erector spinae muscles is a good place to start.

Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS (delayed onset muscle soreness).

In this video, I’m using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place.

Related Videos:

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

How to Use a Percussion Massager for Knee Pain Relief

Relieve Upper Back Pain from Trigger Points & Muscle Knots

Buy the trigger point worksheetUpper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.

This video contains some stretches and exercises that may help relieve trigger points or muscle knots in the upper back.

Stretching the Rhomboid muscles in the upper back is a great way to reduce the pain. These stretches can be done in long sitting or regular sitting. After stretching the rhomboid muscles, they can be strengthened with scapular squeezes (shoulder squeezes).

Next are some stretches for the upper back or thoracic area. Thoracic rotations and thoracic sidebends are a great way to help loosen up the muscles to decrease trigger points.

Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Trigger Point Release

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