Personalized Strengthening Exercise Videos for Chronic Pain

These videos are most helpful for individuals who have chronic, long term pain, not caused by a specific injury.

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 add a resistance band for increased strength training and continue to focus on strengthening and stretching your core muscles such as your abdominals, obliques, low back muscles and glutes. A strong core helps your body support the spine. Stretching your hip muscles increases your mobility and flexibility, which decreases the forces on your spine.

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 will focus on utilizing your new strength and flexibility by focusing on functional movement, resistance training, and core stability.

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 video is a challenging set of core strengthening exercises using weights and bands. Adding weights will force your core to stabilize throughout the movement which will help your body support the spine. You will also continue to focus on dynamic hip strengthening and stretching while learning how to properly lift from the hips.