3 Better Posture and Back Pain Relief at Home Exercises

Therapy Ball Exercises for Back Pain Relief and Better Posture

An essential piece of equipment for your back and neck self care at home is an exercise or therapy ball. This inexpensive tool will not only help you with back and neck pain relief , it will also greatly improve your posture and therefore your appearance. Laying back over the ball as shown in the first exercise in the video below will help correct forward rounded shoulders and also reduce your back and neck pain.

Watch this 1 minute video to get started today.

5 Benefits of Therapy Ball Exercises

  1. Helps correct hunched back forward posture
  2. Mobilizes your spinal joints and reduces pain
  3. Improves your breathing by expanding your rib cage and lungs
  4. Increases your back extension range of motion
  5. Lengthens your body and decompresses your discs

Safety while doing Therapy Ball Exercises

  1. Get proper in person instruction from your chiropractor, therapist, trainer, or coach
  2. Have a clear safe space free of objects that you could hit if you fall off the ball
  3. Start slow, be careful, always maintain balance and control of your body on the ball
  4. Use a spotter person to help ensure you don’t fall off the ball
  5. Perform on a floor that is forgiving or with mats to better protect yourself

You will get great benefits by incorporating the above exercises into your routine safely several times per week. They can be done daily if desired. Once you start doing them you will look forward to how they make you look and feel better. If you have any questions on how to do these therapy ball exercises properly, you can call my office at (781) 829-9300.


Dr. Jack F. Sarro D.C.

3 Core Exercises for Back Pain Relief

Build a Stronger Core and Back

Building a stronger core is an important key to preventing and reversing back pain. Improved back pain relief and posture are a few of the many benefits you will gain by strengthening your core. Many exercises will build your core strength at home. Generally any exercise that forces you to stabilize the center of your body or mid section, both the front and rear of the body, will build your core muscles. Routines do not need to be complex, and can be done with little or no fancy gym equipment.

Watch this 2 minute video below on some basic exercises you can get started with today.

3 Keys for Superior Back Pain Relief

  1. Correct the alignment and bio-mechanics of your spine
  2. Address any soft tissue problems such as muscle spasms and weakness
  3. Properly treat inflammation safely through ice, supplements, and diet

If you have any questions on how to achieve excellent back pain relief then you can call my office at (781) 829-9300.


Dr. Jack F. Sarro D.C.

Back and Hip Pain Relief with Squats

Squats Improve Back Pain and Tight Hips

When it comes to exercises it is hard to beat the benefits you will get from squats. The squat is a fundamental movement that has been around since the beginning of time. Long before chairs were invented people squatted for long periods throughout the day. Bringing back the squat into your exercise program either with or without weight can help improve back pain and tight hips. Squats will also help to improve your strength and posture.

Watch this 1-minute video on how to squat properly for improved back and hip mobility.

5 Tips for Squatting for Back Pain Relief

  1. Squat with your feet shoulder width apart, hips open, toes pointed out
  2. Go for a full range of motion and try to increase overtime
  3. Hold the bottom position for 10-30 seconds or more and open your hips further
  4.  Repeat 5 times and practice 3 x per week without weight
  5. Feel the stretch in your hips and leg muscles, stop if you have pain

Squat for Mobility and Strength

A good routine would be to squat without weight 2-3 x per week for mobility, and with weight 1 x per week for strength. If you have any questions on how to squat properly to increase your hip mobility and reduce back pain please call my office at (781) 829-9300.


Dr. Jack F. Sarro D.C.

Lower Back and Sciatic Pain Relief at Home

Back Pain Relief with the Lying Spinal Twist Stretch

A lack of hip, pelvic and lower back flexibility is a common cause of lower back and sciatic nerve pain. A loss of range of motion, muscle spasms, and poor spinal and pelvic alignment can also greatly contribute to your lower back pain. If you are looking to relieve your pain at home you may want to add the lying spinal twist stretch to your regular routine several times per week.

I recommend patients work up to holding this stretch for up to 30 seconds or more and perform 2-3 repetitions per side. A patient should typical perform this stretch at least 3 times per week. You should feel the muscles letting go and releasing the tension and tightness in your lower back and pelvis that is often causing or contributing to your pain. This stretch can be performed several times throughout the day.

5 Tips for Stretching with Lower Back Pain

  1.  Always check with your Chiropractic Doctor before beginning lower back stretches.
  2. Do not bounce while performing stretches as it may increase your risk of injury.
  3. Warm your muscles with walking or activity before you begin.
  4. Improving your flexibility takes time so it is important for you to be consistent.
  5. Improved flexibility will help reduce your future risk of lower back pain and injury.

If your lower back pain does not resolve after gentle stretching for a few days, you may want to have your spinal alignment checked by your Chiropractic Doctor. A lower back or pelvic misalignment can cause your muscles to feel chronically tight and inflamed.


Dr. Jack F. Sarro D.C.

3 Exercises for Your Back, Neck, and Shoulder Pain Relief

Get Back, Neck and Shoulder Pain Relief in 3 Minutes or Less

Lack of shoulder flexibility and strength is a common underlying cause of back, neck, and shoulder pain. Add these 3 exercises to your fitness routine to improve your pain relief, posture and range of motion.

Perform these 3 exercise for approximately 5 minutes 3 x per week to help correct rounded hunched shoulders. If you don’t have yoga blocks you can use stacked books or push up bars to get a deep stretch in the first exercise. This exercise can also be performed from your knees if the demonstrated version proves too difficult.

5 Benefits Gained with Shoulder Stretches and Exercises

  1. Improved neck and back pain relief
  2. Helps heal shoulder pain and rotator cuff injuries
  3. Improved posture, text neck and hunch backs
  4. Improved exercise recovery
  5. Improved breathing

Best Regards,

Dr. Jack F. Sarro D.C.


2 Lower Back Pain Stretches

Pain Relief in 2 Minutes or Less

Lack of proper flexibility is a major contributor to lower back pain. Watch this 2-minute video to gain relief and range of motion at home with no equipment.

Work up to 3 sets per exercise, holding each position for 30 seconds.

3 Benefits of Increased Back Flexibility

  1. Reduced pain and stiffness
  2. Less risk of future back injuries and arthritis
  3. Improved circulation and healing

All the Best,

Dr. Jack F. Sarro D.C.


Hamstring Stretch for Back Pain

2 Minute Hamstring Stretch

Tight hamstrings are a major contributing factor to lower back pain and injuries.

Watch this 2-minute video to learn how to stretch your hamstrings at home or the gym.

Work up to 3 sets per leg, holding each stretch for 30 seconds.

The first version of the stretch shown will put the least stress on your knees. This is the safest way to stretch your hamstrings, and it is what I recommend to patients.

3 Benefits of Hamstring Stretches

  1. Improved flexibility walking and running
  2. Decreased risk of lower back pain and leg injuries
  3. Improved strength and lifting technique

All the Best,

Dr. Jack F. Sarro D.C.

Single Best Leg and Glute Exercise

Best Squat Done in 2 Minutes

Watch this 2-minute video. If you only have time for one exercise, this is it.

Try 4 sets of 8-10 repetitions 3 times per week.

Why Squats Work

  1. Tones your legs and glutes all in one exercise
  2. Increases your hip, knee, ankle, and back range of motion
  3. Improves your posture, core, and hormones
  4. Improves your balance

All the Best,

Dr. Jack F. Sarro D.C.

3 Stretches for Your Back & Neck

1 Minute to Gain Relief at Home

Watch this 1 minute video. You can relieve pain, gain motion, flexibility, and strength.

Why These Movements Work

  1. Improved Hip Motion (Will save your back when lifting and bending)
  2. Improved Shoulder Motion (Will take pressure off your neck)
  3. Improved Posture (You will stand and sit with better posture & more flexibility)

All the Best,

Dr. Jack F. Sarro D.C.

4 Stretches for Your Back

3 Minute Video for Pain Relief

Watch this 3-minute video. You can improve your flexibility and back pain.

Why These Movements Work

When you perform the 4 stretches above, you gain these 3 awesome benefits:

  1. Improved Back Motion (Helps you move your back properly)
  2. Increased Hamstring and Quad Flexibility (You will gain more motion)
  3. Improved Muscle Tone (You will have a stronger back and core)

These movements can reduce pain and improve posture, which helps you look and feel great .

All the Best,

Dr. Jack F. Sarro D.C.