Back Pain Relief

These back pain relief exercises and stretches include videos for upper back pain, lower back pain, and general back pain as well as videos for the Lats, rhomboids, and quadratus lumborum. Watch as Doctor Jo demonstrates a variety of physical therapy exercises and stretches for back pain relief.
Trigger Points & Muscle Knots
Upper 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.
Lumbar Spinal Stenosis
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.
Sore Back Stretches
Sore back muscles are common when starting a new workout program or when exercising a little too hard. These back stretches can help relax a sore & tight back and provide pain relief.
Got Pickleball Back Pain? Watch This!
Pickleball back pain is a common injury among people of all ages from this popular sport. The stretches & exercises in this video will help strengthen, relieve pain, and loosen up the muscles around the back and hip area to help relieve back pain from Pickleball.
Low Back Pain Relief
Low back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief stretches that can be done lying down. 
Back Pain Relief Routine
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
Sleep without back pain
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
Mid Back Pain Relief
Mid back pain (also called middle back pain or thoracic back pain) can make it difficult to perform everyday activities. Here are 3 of my favorite mid back stretches to help relieve pain & tightness.
Favorite Lower Back Stretch
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch.
Achy Back
An achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.
Relieve Back Pain
These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. Check out the back pain section of my website for more specific back pain related exercises and stretches.
Best Low Back Exercise
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite exercise for this area is a pelvic tilt. It’s a great exercise as well as a stretch for the low back, hips, and pelvis.
Herniated Disc
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
How to Crack Your Back
Cracking your back can feel great, and it can help relieve back tension and back pain when it's done correctly. But it's very important to have a proper diagnosis because sometimes you should not crack your back at all. So always get cleared by your doctor or physical therapist before trying.
Back Pain Relief
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.

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