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.

Upper Back Pain Relief
Upper back pain can be caused when the rhomboid muscles get overworked & stressed. This real time rhomboid stretch can help relieve the pain.
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.
Pregnancy Lower Back Pain Relief
In 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.
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.
Spinal Stenosis Stretches & Exercises - Seated
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Mid Back Stretches
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
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.
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.
Back Pain Relief
These back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.
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.
Herniated Disc Exercises & Stretches
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.

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