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. Be safe. Have fun. And I hope you feel better soon.

Top 5 Lumbar Spinal Stenosis Exercises & Stretches

Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.

Lumbar spinal stenosis often happens with age. The discomfort usually eases when bending forward or sitting down. These exercises & stretches should help relieve lumbar spinal stenosis pain.

Start off by stretching your lower back and gluteus muscles. This will help take the pressure off your spine.

Then you will go into a progress of the dead bug. This includes a pelvic tilt, and movement of the arms and legs. Make sure you master the pelvic tilt first because it’s the most important part of the exercise.

Finally, you will do a bird dog progression in quadruped. This helps strengthen the core, and it helps work on general stability.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain

Relieve Lower Back Pain with This Real Time Seated Knee to Chest Stretch

5 General Back Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Vital Spark for sponsoring this video and providing Doctor Jo with a free Cordus to use.

Click here to purchase the Cordus featured in the video!

General back pain can literally stop you in your tracks. It can affect the way you walk, movement, and even prevent you from getting a good night’s sleep. These 5 back pain treatments may help.

The first back pain treatment is a pelvic tilt. Pelvic tilts are a great easy and gentle way to get your core and pelvis muscles moving and activating. When done correctly, it can help relax your back.

Next is a bridge. Bridges help strengthen the glutes, hamstrings, and trunk area which can help relieve general back pain. Make sure you are doing slow and controlled movements to get the best results.

Another treatment is to relax the deep spinal muscles. This can be done with pressure or trigger point releasing. There are many ways you can do this. One great way is using the Cordus. It helps put pressure on the deep spinal muscles while leaving a space so you aren’t getting a lot of pressure on your spinous process.

Then there is a trunk rotation. This will help get the muscles on the sides of your back stretched out and relaxed.

Finally is a knee to chest. This helps open up the spaces in the lumbar spine, and can give you back pain relief pretty quickly.

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Back Pain Relief Exercises & Stretches

5 Best Back Pain Relief Treatments

How to use a TENS Unit for Lower Back Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free YK15AB TENS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Healthmate Forever TENS/EMS Unit!

A TENS Unit can be a great tool for helping to reduce and relieve lower back pain. Here are some pad placements to relieve different types of low back pain.

Some common lower back injuries that may benefit from a TENS/EMS unit include things like muscle strains, herniated discs, stenosis, spondylosis, spondylolisthesis, and general arthritis pain.

TENS (Transcutaneous Electrical Nerve Stimulation) 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. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the YK15AB.

Related Videos:

10 Best Lower Back Stretches for Low Back Pain Relief

10 Best Lower Back Exercises to Relieve Low Back Pain

5 Best Pregnancy Lower Back Pain Relief Exercises

Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. 

The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.

The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.

Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.

Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.

Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.

10 Best Lower Back Exercises to Relieve Low Back Pain

These lower back exercises are a great way to strengthen your low back and your core in general. They also help strengthen your glutes, hamstrings, and other pelvic muscles.

The first three lower back exercises are the pelvic tilt, bridging, and the dead bug. These all require you to get your low back into a posterior pelvic tilt which will help strengthen the low back muscles.

Then there is a modified plank, modified side plank, and the bird dog. These require you to get your back in a neutral position, and hold it in that position to help strength the back and core muscles.

The next low back exercise is the prone hip extension and prone swimmer. It’s important to know what your diagnosis is since these might not be appropriate for some injuries.

The last two, pelvic tilts and hip flexion, are on a Swiss ball. You don’t have to use a Swiss or therapy ball, but it will make it more challenging.

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10 Best Lower Back Stretches for Pain Relief

Reverse Core Exercises for Lower Back Pain

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