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.

7 Great Core Strengthening Exercises

Sponsored Content: This video contains product placement. Thank you to King Athletic for providing Doctor Jo with a free Swiss Ball to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a King Athletic Swiss Ball.

These core strengthening exercises are great for improving your core strength. This can help prevent injury, increase core stability, and improve balance. This video starts off with some beginner core exercises and then progresses to some harder ones.

Progress through these core strength exercises at your own pace. If this is your first time doing core exercises, you may not be ready for the last ones yet. It's better to do the easy ones first and then see how you feel the next day.

The first exercise is a pelvic tilt. This is great to get the core moving, and strengthening the whole pelvic area.

The second core exercise is going into a bridge. This not only works your core, but it also works your glutes and hamstrings. If two legs are easy, you can do them with one leg at a time.

The third exercise is with a Swiss or therapy ball. A prayer plank on the ball is a great way to activate your core. You can do this modified or a full plank.

Next you will do a trunk rotation lying down with your feet on the ball. This is great for your oblique muscles. You can also do the trunk rotation seated on the ball. Using a weight will give you an extra workout, but you don’t have to use one.

Now for some harder ones for core strengthening. This one is in tall kneeling, and you will lean back slightly. You can have someone hold onto your feet, or you can place them under something for support. When you are ready, you can do them without any support. This works your core, glutes, hamstrings, and quads.

Finally you will do a standing march with elbow tap. You can do this on the same side or opposite sides. Try not do bend your back forward, and use your core to lift your knees.

Related Videos:

Back Strengthening Exercises with a Swiss Ball

Moderate Swiss Ball Exercises

Real Time Seated Knee to Chest Stretch to Relieve Lower Back Pain & Hip Pain

The knee to chest stretch is great to help relieve lower back and buttocks pain. It can be done seated, lying down, or standing up.

Often when we sit for long periods, our low back get stiff and painful. This simple stretch will help stretch the areas to ease tension and pain.

It can also be used to stretch your hip and knee as well.

Related Videos:

How to Relieve Lower Back Pain

Hip Arthritis Stretches & Exercises

Real Time Rhomboid Stretch to Relieve Upper Back Pain & Shoulder Pain

The rhomboid muscles often get overworked and stressed when sitting for long periods, especially when you work at your desk all day. This rhomboid stretch will help relieve upper back, shoulder, and neck pain.

The rhomboids  help squeeze the scapula (shoulder blade) towards the spine.

Related Videos:

Stretches for Rhomboid Muscles

Thoracic Back Stretches

How to Use a TENS Unit to Relieve Back Pain

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

Click here to purchase an Auvon TENS Unit (Note: This is not the unit featured in the video. That one is no longer available).

Using a TENS (Transcutaneous Electrical Nerve Stimulation) Unit for back pain can be a great way to help relieve pain without taking medication. A TENS unit 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.

Placement of the electrodes is important to get the best results from the treatment. You can use on channel that has two electrodes for more specific areas, or 2 channels with four electrodes for a more general pain area.

The TENS unit I'm using in this video is made by the folks at Auvon. Unlike other units that often have confusing settings, this unit has simple settings and is easy to use. It runs on 2 AAA batteries, so you can place the pads and then slip the unit in your pocket and go about your day while it's working to relieve pain.

Related Videos:

How to Relieve Back Pain

Top 3 Back Stretches

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