Personalized Strengthening Exercise Videos for Back Pain

These videos are most helpful for individuals whose pain is mild to moderate, have a more active lifestyle, and have experience with exercising.

We recommend you begin with Level 1 and move your way up once you are able to complete a set of exercises for 3 consecutive days with minimal pain. This set of videos should last you on average about 3-4 months, but you can move through them at your own pace.

Introduction

Stretching and strengthening exercises are a key piece of your integrative back pain kit. TJ, our in-house physical therapist, has designed all of these exercises with integrative care in mind. He has worked with hundreds of patients with back pain and has been practicing for 6 years.

Find a comfortable place to perform the exercises, 3-5 times a week, preferably at a similar time each day. Make sure you are pain free or the pain is tolerable when performing the exercises.

Level 1

This set of exercises is most helpful for individuals who have chronic pain with no specific injury and who are less active or new to exercising. This video focuses on strengthening your core and hip flexibility.

Once you are able to complete this set of exercises for 3-4 days per week with minimal pain for 2-3 weeks, then move on to Level 2.

Level 2

This set of exercises is focused on hip flexibility and core strengthening.

Once you are able to complete this set of exercises for 3-4 days per week with minimal pain for 2-3 weeks, then move on to Level 3.

Level 3

This set of exercises is focused on core stability, hip strength and single leg strength and balance. Unilateral training will force you to demonstrate strength on both sides of your body as well as have a fundamental ability to balance under load.

Once you are able to complete this set of exercises for 3-4 days per week with minimal pain for 2-3 weeks, then move on to Level 4.

Level 4

This set of exercises will continue to focus on core stability and hip strengthening with the added challenge of using weights and bands. It will also focus on fundamental movement patterns which will force your core to stabilize throughout the movement.