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.

Prone Same Side Arm Leg Lift for Core & Back Strengthening

The prone same side arm leg raise is a great exercise to help strengthen your core and back.

To perform the Prone Same Side Arm Leg Raise:

  1. Lie on your stomach with your arms straight out in front of you. Slowly lift one arm and one leg on the same side.  

  2. Slowly come back down. Repeat with the other side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

5 Best Back Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Vive Health for sponsoring this video and providing Doctor Jo with a free jar of Dr. Pat's Ultra Freeze to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

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These general back pain stretches and exercises are a great way to help relieve general back pain after you’ve worked too hard. This back pain treatments are not for a specific diagnosis, only to help treat back muscle soreness or arthritis type pain.

The first stretch is a chair stretch. It’s a great alternative if you don’t want or can’t get down on the ground. Make sure to curl your back to get a good stretch.

The next one is a thoracic rotation stretch. This will help stretch the upper, middle, and low back.

Then you can use a pain relieving gel like, Dr. Pat’s Ultra Freeze. It has a great cooling effect that comes on slowly so it’s not overpowering. Pain relieving gels work really well to take off the edge of the pain.

The fourth treatment is a prayer stretch or child’s pose. It can be very relaxing for the whole body.

Finally is the cat/dog or cat/cow stretch. It is also a great whole body stretch and can relieve stress in general.

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How to Releive Back Pain

Top 3 Back Stretches

Scoliosis Exercises (Postural)

Scoliosis is basically an abnormal curve of the spine. It can come from several things. You can be born with it, it can come from an injury, or it can even come from bad posture. Letitia from the YouTube channel lookunderhere stopped by to get some stretches and exercises for her postural scoliosis.

Letitia has back pain, shoulder pain, and some neck tightness and pain. These stretches and exercises should help.

A great way to loosen up the lower back is a trunk rotation stretch. It can also help with back spasms in the low back.

The next stretch is a side stretch using a foam roll or towel. This helps if you have one side of your back that’s tighter than the other, which is very common in scoliosis. This back stretch does a great job of focusing on a specific side.

A prayer stretch or child’s pose is a great way to stretch your shoulders and upper back. It also helps stretch your lats if you stretch at a slight angle. These are often tight with postural scoliosis issues.

Chin tucks are one of my favorite ways to help correct bad posture. They are very easy, and very effective in correcting forward neck posture, and pain when sitting or standing for long periods while concentrating on things.

The next stretch is for the upper back or the thoracic area. When rotating the upper body, it really loosens up those upper back muscles that get very tight from leaning forward while working on projects.

The upper trapezius stretch is a great stretch for people who hold a lot of tension in their neck area. If you have neck pain, shoulder pain, or upper back pain, this is a great stretch.

Shoulder squeezes or scapular squeezes are a very effective strengthening exercise that helps strengthen your upper back muscles, and stretch your chest area at the same time.

While standing up, you can do an easy chest stretch where you don’t need any equipment. This is very easy to do if you are working for long periods, and need to reset your posture muscles.

The last stretch is a whole body stretch. I call it the ballerina stretch because that’s what it looks like! This stretches almost every part of the body. It stretches your shoulders, lats, hips, IT band, and everything in between. If you have enough balance for it, it is definitely worth doing.

Related Videos:

Tips for Better Computer Posture

Desk Exercises and Stretches

Relieve Back Pain & Fatigue at Your Desk

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to FlexiSpot for sponsoring this video and providing Doctor Jo with free Standing Desks to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

Back pain at your desk can be the result of bad posture while working on the computer all day long. Even though it might feel weird and uncomfortable at first, there are some easy changes you can make to get you in the correct posture.

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When you are sitting, make sure your lower back has a slight arch. If you are slouching, it will cause increased pain in the back. You can sit upright or use a cushion/lumbar support. Many times people also say they feel like their feet or legs are going numb. This is often the result of your chair being too high or too low. You want your knees and hips to be at a 90-degree angle. If the chair is too high, you can place a box underneath your feet. You also want your arms to be in a relaxed neutral position. You can put your keyboard or laptop on books as well until it is in a comfortable position where your shoulders are not hunched up or stretched too far out.

Another great way to help prevent back pain is to have a sit to stand desk. This allows you to sit for awhile, and then stand up and even do exercises while you work. You should stop every 30 minutes to do some simple stretches and exercises to keep your body moving through out the day.

To start out, you can stretch your forearms to help prevent carpal tunnel syndrome. If you are typing a lot through out the day, these will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists downward or into flexion. If you need more of a stretch, push down with the other hand. Hold for about five seconds and alternate sides. Now bring your wrists upward to stretch the opposite side.

Next you will march in place. You don’t have to go high with the march, but you want to keep the blood flowing in your legs. You can start with 10-15 seconds and work your way up to a minute.

Then you will do some heel/toe raises to help prevent DVTs (Deep vein thrombosis). For the heel/toe raises, make sure to go as high up on your toes as you can to work the calf muscles. Then roll back onto the heels and pull your toes up to work the anterior tibialis muscle. Try not to stick your bottom back, just pull your toes up.

Finally you will stretch your hip flexors and calf muscles. These can get tight when you are sitting for a long time. This stretch is called a runner's stretch. You want to lean against your desk or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible, and try to keep your upper body straight for the hip flexor stretch. Hold the stretch for 30 seconds, and do it three times.

Related Videos:

How to Relieve Back Pain

Upper Back Pain Relief


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