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.

Kyphosis, or Dowager's Hump, Stretches & Exercises

Kyphosis, or Dowager’s Hump / hunchback, is very common for people who bend over a lot for work. My friend JK from the YouTube channel Koalipops has the chef’s form of this called Chef’s hunch, which he’s gotten from decorating and making the amazing cakes on his channel. So he dropped by for some stretches and exercises to help with his back tightness.

A great stretch/exercise to start with is a scapular squeeze or shoulder squeeze. This not only helps open up the chest area for a stretch, but it also helps strengthen the upper back muscles to help keep good posture.

Another great way to help correct posture is a chin tuck. A chin tuck is not only a great stretch for your neck muscles, but it also helps reset the muscles to correct your posture.

Some active range of motion movements will also help open up the chest area and strengthen the upper back muscles. It also just feels really good!

Using a foam roll can be very helpful to stretch the pec muscles and the upper back or thoracic area. You can lie on it vertically or horizontally.

Another way to stretch the pec muscles without a foam roll is a trunk rotation with your leg across your body. Try to keep your shoulders down, and you should feel the stretch.

Prone props on your stomach will also stretch out your lower back which might also be sore when you are standing for long periods of time.

The hip flexors are also important to stretch out because when you been over for a long period of time, they can become tight and put extra tension on your back.

Finally, strengthen your core in general will help relieve back pain. A great way to strengthen the core is the bird dog in quadruped.

Related Videos:

Top 3 Back Pain Stretches

Upper Back Pain Stretches & Exercises

7 Best Lower Back Pain Relief Treatments

Buy Lower Back WorksheetSponsored Content: This video contains paid product placement. Thank you to Dr. Back for sponsoring this video and providing Doctor Jo with a free Orthopedic Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Dr. Back Orthopedic Seat Cushion featured in this video.

Lower back pain can be caused by many different things, but if you're looking for general lower back pain relief, here are 7 of my favorite treatments that should help.

The first stretch is called the pelvic tilt. This does a great job of loosening up the low back muscles, and making all the muscles around your abdomen work together.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Another great way to help relieve back pain is by using a seat cushion. The folks at Dr. Back sent me their Orthopedic Seat Cushion to use. It's great for using in any chair including in your car, at the office, or even in a wheelchair. It also does a good job of taking pressure off the low back, and it helps keep your spine in a neutral position.

Still seated in the chair, you will do a piriformis stretch. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips.

Then you will do a trunk rotation in your seat. This will help stretch your lower back as well as your mid back.

Standing up, you will do a hamstring stretch. Since the hamstrings are attached to the ischial tuberosity, they can cause low back pain when they are tight.

Finally is a combination stretch for your IT band and your quadratus lumborum (QL). The QL can cause a lot of low back pain, and it is often forgot about when stretching.

Related Videos

How to Relieve Back Pain

Top 3 Back Stretches

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.

Click here to purchase Dr. Pat's Ultra Freeze!

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.

Related Videos:

How to Releive Back Pain

Top 3 Back Stretches


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.