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Exercise for Chronic Pain Management in Full Body Relief
Dr. Katherine Price, PT, DPT•Processed: Mar 03, 2026
45-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Full Body, Back, Legs, Shoulders. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout focuses on releasing tension in various muscle groups to manage chronic pain, including hamstrings, calves, quadratus lumborum, and lats, through targeted exercises and stretches.
🏃 Guide
This video is designed for individuals experiencing chronic pain, particularly in the back, shoulders, and joints. It provides a comprehensive routine to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Hamstring Release
Sit on a chair with a ball behind your thigh. Apply pressure and roll forward and backward, holding on tender spots. You should feel tension release in your hamstrings. Ensure to relax your leg while straightening it.
2
Calf Stretch
Stand with one leg back and heel down. Lean into the stretch, feeling it in your calf. Maintain a straight back and breathe deeply.
3
Quadratus Lumborum Release
Lie on your back with a golf ball under your lower back. Move gently to find tender areas. You should feel pressure relief in your lower back muscles.
4
Latissimus Dorsi Stretch
Roll on the side of your ribcage and shoulder blade. Hold on tender spots until tension decreases. You should feel a release in your lats.
Safety Notes
Consult your medical doctor or physical therapist before starting. Avoid if you have severe acute pain or specific contraindications related to existing conditions.
Duration: 45m 22s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc HerniationNeck & Shoulder PainOsteoarthritisRheumatoid Arthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Hypertension
Equipment Needed
🏋️ None🏋️ Chair🏋️ Foam Roller🏋️ Golf Ball
Primary Focus
💪 Full Body💪 Back💪 Legs💪 Shoulders
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#45 min#full hour#long#Stretching#Low Impact#Floor Exercise#beginner#None#Chair#Foam Roller#Golf Ball#Full Body#Back#Legs#Shoulders#low