Exercise is The Best Medicine

Join me for in depth talks where I explore and discuss the numerous root causes of pain, with an emphasis on back pain. Coming soon, will be discussions on the mechanics of the shoulder, knee, and how specific exercises benefit you.

I will also discuss many other conditions that may cause pain to the human body! Submit your health questions for potential use as a future topic!

Low back pain can have many causes! For generalized low back pain across entire back begin with ‘Basic Hip and Back’ Level 1.0, then progress to level 2.0 or as tolerated.

To better guide your therapeutic exercises, review the following categories of low back pain that best fit your symptoms.

Low Back Pain Across Back Only

Your low back pain does NOT radiate or extend into 1 or both legs. Back pain is mostly above the beltline? This type of back pain is often worse with prolonged standing, or suddenly increases with transitional movements such as getting out of bed or rising from a chair. Begin this basic hip & back, progress to Neutral spine and pelvic tilts. Progress to increased core stability and abdominal training as tolerated.

Low Back Pain Below or at the Belt Line

Possible SI joint (sacroiliac joint pain) This type of low back pain may radiate or extend into the buttocks, 1 or both legs, but NOT below the knees. This back pain is often worse with prolonged standing, or suddenly increases with transitional movements such as getting out of bed or rising from a chair. Also often worse with any increased activities. Begin this basic hip & back, progress to SI joint series, advance as tolerated. Next progression is in core stability and abdominal training.

Low Back Pain with Pain into Legs

This type of pain is often described as ‘Sciatica’, or more formally call ‘Lumbar Radiculopathy’. This pain is often from a ‘pinched nerve’ in the low back. This type of low back pain may radiate or extend into the buttocks, 1 or both legs, sometimes the pain in the leg(s) is a constant or intermittent ache. Other times described as ‘electrical’, zinging, and can be associated with numbness and tingling. This can be a serious condition and I advise you to consult with your physician, particularly if you are experiencing any weakness.

Assuming you have seen, or will see a physician and wish to proceed, begin with Extension based Exercises 1.0. Also suggest basic hip and back level 1.0, then advance the two series’ as tolerated.

For pain primarily across the back or neck. Begin with ‘Neck Rehab 1.0’ for a discussion on the topic. Once completed, move on to your daily exercise routine titled ‘Neck Rehab 1.1’.

For pain across the back of the neck and between shoulder blades, begin with ‘Postural Exercises’ series, to be done daily.

For impaired shoulder range of motion (ROM) or acute pain, begin with ‘Shoulder Rehab level 1.0’.

For longstanding shoulder issues, use resistance bands or a cable machine and try out ‘Shoulder Rehab level 2.0’. Repeat daily, advance as tolerated.

The knee and ankle are the foundations that move your body through the world!

If knee pain is intense, begin at the lowest level and perform only what you can. If you’ve had a recent surgery listen to your physical therapist.

For persistent knee pain, particularly across the front of the knee, try ‘Knee Rx 1.5’, which include full arc and short arc extensions. Repeat daily and advance as tolerated.

For both new/acute ankle pain & chronic ankle sprains/ instability, begin with ‘Ankle Rehab 1.0. Repeat daily & advance as tolerated.

For cross over/ increasing ankle function, level up to ‘Balance, Agility, Mobility’ (BAM) exercises!

From simple everyday function to higher level activities, such as trail hiking or walking on a log! It all requires what I call BAM, Balance Agility and Mobility. These basic hip and back exercises build your foundation. Daily BAM routines increase your balance and agility to support your life’s activities.

Start low and go slow; consistency is the key. Pick out 1-2 of these routines, daily, and advance as tolerated. Remember, fitness can be fun!

There will be many fitness videos in the coming months and years! Two generalized categories as below:

• Fitness Pump! These videos will offer upbeat full body cardio work, including specific body areas. Have fun with these, choose a body area you wish to focus on and get ready to work!


• Fitness Focused. These videos will be intensely targeting specific muscle groups. Including 1, 2, or even 3 muscle groups that are often used in tandem with each other, and/or complement one another. Think muscle buddy systems!