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.
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.
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.
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.
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. 
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 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.
Stop Morning Back Pain
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Back Pain Relief
Extension and rotation back stretches will help loosen your back and relieve pressure.
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.
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.
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.
Relieve Upper Back Pain
My favorite exercise for upper back pain relief is a seated row. It’s a great exercise for your upper back, shoulders, and neck area. This upper back exercise is performed in real-time, so it's easy to follow along if you want.
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.
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.
Relieve Low Back Pain
Lower back pain can often be relieved, and even prevented, by strengthening the core. So here are progression exercises to help strength the core in the front, side, and back.

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