Personalized Strengthening Exercise Videos (Muscle Strain) for Back Pain

These videos are most helpful for individuals who have a recent injury that is muscular in nature.

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 a recent injury that is muscular in nature. This video focuses on tissue healing, core re-activation, and preventing re-injury.

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 continued tissue healing and core re-activation. These exercises are more advanced extensions of Level 1.

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 trunk flexibility. Improving core stability and hip strength helps protect your back and prevents re-injury. Trunk flexibility will decrease undue 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 4.

Level 4

This video is an advanced set of core strengthening exercises with the increased challenge of using resistance bands to prevent rotation. Adding resistance bands 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.