Back and Neck Exercise Video Library

Back and neck exercise is a vital part of maintaining proper spine health and is often a regular part of any treatment program for conditions that cause back and neck pain. Browse our back and neck exercise videos which provide informative instructions and tips on the proper techniques and exercises to perform to help alleviate back and neck pain and assure a strong and healthy spine.

Woman laying prone on a mat performing the prone cobra neck strengthening exercise

3 Easy Neck Exercises for Neck Pain Video

Perform these 3 neck-strengthening exercises to help alleviate neck pain due to poor posture.

Woman laying on a mat performing a piriformis stretch.

4 Easy Stretches for Lower Back Pain Video

Regularly performing these 4 stretches can help to reduce tension in muscles supporting the spine, improving range of motion and overall mobility, and reduce the risk of disability caused by back pain.

4 Easy Stretches for Neck and Shoulder Pain Video

Learn step-by-step instructions on how to perform 4 simple stretches to help alleviate your neck and shoulder pain.

4 Easy Stretches to Relieve Pregnancy Back Pain Video

Stretching is an important part of back pain prevention and treatment during pregnancy. Performing these 4 exercises daily can help to improve flexibility during your pregnancy.

Three people doing a standing hamstring stretch.

Advanced Standing Hamstring Stretch for Low Back Pain Relief Video

Learn the steps included in the advanced hamstring stretch in this video.

Three people doing a seated toe touch basic hamstring stretch.

Basic Hamstring Stretch (Seated Toe Touch) for Low Back Pain Relief Video

The basic hamstring stretch, also called the seated toe touch, begins in a seated position with the legs extended straight. There are three levels of stretch and a modification for varied fitness levels.

Woman sitting in a chair doing a hamstring stretch while her foot is outstretched.

Hamstring Exercises for Low Back Pain Relief Video

A visual demonstration of the correct exercises and stretches for the hamstring muscles that are designed to bring relief for lower back pain.

A seated man doing a one leg in one leg out hurdler stretch.

One Leg In, One Leg Out (Hurdler) Hamstring Stretch for Low Back Pain Relief Video

Learn the steps and modifications for the hurdler, or one leg in one leg out hamstring stretch for low back pain relief.

Woman lying prone doing a full press up.

Sacroiliac Joint Exercises for Sciatic Pain Relief Video

Learn how to properly execute two sacroiliac joint stretches that help to alleviate sciatic pain.

Woman lying prone doing extension exercise.

Sciatica Exercises for a Herniated Disc Video

Use these exercises to centralize your herniated disc symptoms into the low back and strengthen your lower back and abdominal muscles.

Sciatica Exercises for Degenerative Disc Disease Video

See how to perform exercises to relieve sciatica from degenerative disc disease. Beginning and advanced techniques are demonstrated.

Woman lying supine doing abdominal curl ups.

Sciatica Exercises for Isthmic Spondylolisthesis Video

By conditioning the spine to remain stable in a flexed position, this series of exercises helps to treat sciatica caused by isthmic spondylolisthesis.

Woman lying on their back how to perform the single knee to chest stretch.

Sciatica Exercises for Piriformis Syndrome Video

An informative visual demonstration of correct exercises and stretching techniques to help relieve sciatica pain caused by piriformis syndrome.

Woman performing a four point back flexion.

Sciatica Exercises for Spinal Stenosis Video

Learn the correct technique for performing stretches and exercises to increase back strength and relieve sciatica caused by spinal stenosis.

Three people doing a scissor hamstring stretch.

Scissor Hamstring Stretch for Low Back Pain and Sciatica Relief Video

Learn to engage both hamstrings simultaneously with the scissor hamstring stretch for sciatica relief.

Three people doing a seated hamstring stretch.

Seated Chair Hamstring Stretch for Sciatica Relief Video

Learn the seated, or chair, hamstring stretch for sciatica relief.

Woman doing a standing hamstring stretch.

Standing Hamstring Stretch for Low Back Pain Relief Video

The standing hamstring stretch has several levels and modifications. Watch and learn which will be most helpful to add to your stretching routine for low back pain relief.

Two women lying on yoga mats doing a supine hamstring stretch.

Supine Hamstring Stretch (Towel Hamstring Stretch) for Low Back Pain and Sciatica Relief Video

Learn the steps for completing the supine hamstring stretch, including modifications.

Video: 2 Walking Tips to Avoid Sciatica Pain

Walking can help to alleviate sciatica pain, but only when done correctly. Use these two tips to make sure you're getting the most out your walks.

Pregnant woman lying on exercise mat in for the pelvic tilt exercise

Video: 3 Easy Exercises for Back Pain in Pregnancy

Learn 3 exercises that can help to prevent and decrease back pain during pregnancy by strengthening the abdominal muscles, back muscles and thigh muscles.

Woman performing the bird dog pose exercise

Video: 5 Best Sacroiliac Joint Pain Exercises

These 5 exercises help to strengthen the muscles that support the sacroiliac joint.

Woman lying prone performing the press up stretch.

Video: 7 Best Sacroiliac Joint Pain Relief Stretches

Try these 7 stretches to alleviate SI joint pain and restore some range of motion to the legs, pelvis, and lower back.

Woman doing Buttocks Stretch for the Piriformis Muscle

Video: Buttocks Stretch for the Piriformis Muscle

Learn this simple piriformis muscle stretch to help relieve the pain along the sciatic nerve.

Woman doing a Crossover Shoulder Stretch

Video: Crossover Shoulder Stretch

Preserve or increase shoulder range of motion with the crossover shoulder stretch.

Woman doing a forward fold hamstring stretch.

Video: Forward Fold Hamstring Stretch

Get a good hamstring stretch with the forward fold, which can be modified for different ability levels.

Video: If My Back or Joints Hurt, Should I Work Through the Pain?

Muscle pain and aches can be normal, but flaring joint pain should be a warning to avoid certain exercises.

Woman doing a Kneeling Hip Flexor Stretch

Video: Kneeling Hip Flexor Stretch

Contract the abdominal muscles for stability during the kneeling hip flexor stretch.

Woman lying supine doing Lumbar Rotation SI Joint Stretch

Video: Lumbar Rotation SI Joint Stretch for Sciatic Pain Relief

The lumbar rotation stretch is a range of motion stretch for the sacroiliac joints (SI joints) that can help alleviate sciatica pain.

Video: Overhead Shoulder Stretch

Try the overhead shoulder stretch once or twice a day for good shoulder range of motion.

Woman lying prone doing Press-Up SI Joint Stretch

Video: Press-Up SI Joint Stretch for Sciatic Pain Relief

The press-up stretch targets the SI joint. Learn the steps and modifications.

Woman doing a Reverse Arch Stretch in her office chair.

Video: Reverse Arch Stretch (Office Chair Stretch) for Back Pain Relief

The reverse arch stretch was specifically developed to counteract the negative effects caused by the all-too-common forward hunching computer posture.

Woman lying supine doing Single Knee to Chest SI Joint Stretch

Video: Single Knee to Chest SI Joint Stretch for Sciatic Pain Relief

The single knee to chest stretch targets the SI joint and may help alleviate sciatic nerve irritation.

Woman doing a Standing Calf Muscle Stretch against a wall.

Video: Standing Calf Muscle Stretch

The standing calf muscle stretch targets the gastrocnemius and soleus muscles.

Woman doing a Standing Quadriceps Stretch with a chair.

Video: Standing Quadriceps Stretch

Use a chair to help with stability during the standing quadriceps stretch.

Video: Supine Leg Raise Hamstring Stretch

The supine, or laying down, leg raise hamstring stretch can help ease low back tension and pain. This video demonstrates how to do the supine leg raise hamstring stretch.