Tailbone (Coccyx) Pain Relief – Ask Doctor Jo

Tailbone (Coccyx) Pain Relief – Ask Doctor Jo


hey everybody it’s Doctor Jo and sad unicorn
Kali. she’s sad cuz her tailbone hurts. so I’m gonna show you my top seven ways
to relieve tailbone pain, in humans. so let’s get started. so for the tailbone
or the coccyx, you really want to get that area moving. the pelvis in general,
but kind of down to the bottom of the spine because that’s where that coccyx
is. so the first one that you’re gonna do is kind of get over into all fours. you
want to spread your knees out about shoulder width apart, but you’re gonna
bring your feet in some. you don’t have to make them touch, but you just
want to bring them a little closer in than your knees. you’re gonna kind of
lean back almost like you’re going to sit down on your feet, but not go all the
way down. and once you kind of get to a stretch there, you’re just going to kind
of shift back and forth or we sometimes call it wagging the tail. so this is just
gonna help get that tailbone area loosened up a little bit. so you can just
go continuously back and forth like I’m doing, or you can kind of sit over to one
side and do maybe like a 5 to 10 second stretch, and then come back up, and then
shift over. so you should really feel that stretch down in that pelvis area
and that coccyx area down in there. so then after that, you’re gonna come back
up onto all fours and do a cat dog. some people call it cat cow. whatever you want
to call it, I like the cat dogs. so the cat, you’re going to come up arching up
your back and tucking in your chin. so you’re gonna come up like this. just like
when a cat stretch is really trying to stretch everything there, and then you’re
gonna drop down into that dog, or that cow, and bring your head up and really
try and drop your hips down. almost like you’re making a saddle with your back.
and so that should really again really help get that area loosened up back
there. you can do a 5 to 10 second hold. if you want to go longer, like a 30
second hold, you can do that as well. but just alternating back and forth. so when
you arch your back tucking in the chin holding that and then when you drop it
down bring your head up and look forward.
really get that stretch in there. so you can go back and forth maybe five
times. if you’re doing a longer stretch like thirty seconds, then you can just do
three times each way. so then you’re gonna go into a full child’s pose which
is kind of what we started off in the beginning. but now you’re gonna go all
the way down. some people like to start off sitting first back this way and then
kind of opening up. so you can drop your hips all the way down to the floor and
then stretching out your arms going into the child’s pose, or some people like to
bring out their arms first and then sit back into the child’s pose or the prayer
stretch, is what we call it sometimes. so you can do either one, but this one you
actually want to hold that stretch for about thirty seconds. so really getting
that nice full stretch in there. come back up kind of let it all stretch out
and the further you can get your bottom down to the floor the better stretch
you’re gonna get. so if you want to kind of spread your feet out of the way a
little bit, if you have that flexibility, you can do that. now if you don’t have
that much flexibility and you’re just coming to here, that’s fine. you want it
to be a comfortable stretch but feeling the stretch feeling some tension in
there. so then you’re gonna go into a kind of a cobra pose. and so the cobra
pose you’re just coming down onto your stomach and then pushing up this way. so
just really kind of trying to get that stretch. drop the hips down if you can
and then really get that pull up there. for this, some people might think that’s
a little bit too much, so if you want to start maybe just more like a prop, a
prone prop, you can do that. but if you can, eventually kind of come up into that
big push-up position. that’s going to give you that big stretch.
so again if you’re comfortable doing this, you can hold it for 30 seconds. but
when you’re first starting off, that might just be a little bit too much for
you. so doing maybe a 5 to 15 seconds so if you’re doing 30 seconds, do three of
them. if you’re doing the 5 to 10 seconds do maybe about five of them. so then
you’re gonna roll onto your back and then lie down and get
comfortable, and then this time you’re just going to do a trunk rotation. so bring
your knees together, just propping them up, and then you’re just going to roll
them over to one side. I’m trying to keep my upper back down. the the furthest hip
away is going to come up, but you should feel that stretch through the hips kind
of that low back down into that tailbone area. and so again with this one you can
do the 10 to 15 seconds, and do it five times. or if you feel like it’s a really
good stretch, you can do three of a thirty second stretch, but make sure
you’re doing both side so that you’re rotating back and forth. you should again
feel that stretch sometimes even all the way up here down, but a lot in here as
well. and just really getting that nice good stretch. and then the last one is
one that I really like to kind of help loosen up the whole hip, pelvic, coccyx
say the sacrum area. and all that is just simple bridging. and all bridging is is
you’re bringing your hips up off of the floor, and if you can’t get down on the
floor that’s okay. you can do this on your couch, you can do this on your bed,
you can do all these on your couch or your bed, but you’re really kind of
coming up one segment at a time. you don’t have to stop at each segment, but
see how I’m rolling my back down? I’m not just coming up and down like this
because then I’m not really working that that pelvis area, that tailbone area down
there. but really kind of rolling up. you don’t have to go past flat here, so you
don’t really want to arch your back because that might be uncomfortable, and
then nice and slow rolling back down. so you can just start off with maybe ten of
these going nice and slow. you can do maybe two sets of ten, and you can do all
these a couple times a day, maybe two to three times a day. yeah so there you have
it. those are my top seven ways to relieve tailbone pain in humans. if you’d
like help support my channel, make sure to click on the link up there, and don’t
forget to subscribe, where? right down there. and remember, be safe, have fun and,
I hope you feel better soon.

Yoga for Stress & Anxiety Relief – Ask Doctor Jo

Yoga for Stress & Anxiety Relief – Ask Doctor Jo


hey everybody it’s Doctor Jo and namaste
Kali, and today we’re gonna show you yoga for stress and anxiety. so let’s get
started. so let me just start off by saying
I am NOT a yoga master, but a lot of yoga stretches really overlap with physical
therapy, so this is just kind of a routine I like to do. like I said it
might not be exactly the form of yoga, but this is how I feel like you can just
relax get rid of some of that stress and some of that anxiety. so don’t keep me to
the specific yoga poses, this is just what I like to do. so first of all I
really like to start off with just some deep breathing exercises to kind of get
everything relaxed. and so I like to deep breathe in deeply through my nose and
then breathe out through my mouth. kind of with some pursed lips. so just to kind
of get everything going. really just, I’m just gonna do it three times you can do
it about five times if you want to, but so really just taking in that breath. if
you want to hold it for two or three seconds there you can, letting it out
just really getting that oxygen in there so you can kind of start flowing into
some stuff. and then I like to kind of roll into doing cat dog. some people call
it cat cow, you’re just kind of in the all fours or quadruped position. and so
you’re going to take in a nice deep breath go into that cat position and
tuck your chin in as you’re breathing in, and then just letting out and going into
the dog where you’re kind of dropping your hips down and bringing your head up.
so just make sure you’re breathing nice and deeply with this. sometimes in yoga
it’s a little bit different but as long as you’re just making those nice deep
breaths with your movements just to kind of get the flow get everything nice and
relaxed get some of that stress out of there. you can do anywhere from three to
five each way just really kind of getting everything stretched
getting everything nice and loose.. after you do that, then you’re just gonna roll
back and kind of go into a child’s pose. if you can, if you want to widen your
feet a little bit to drop your bottom down a little bit more you can getting
again nice just deep breaths with this. if you want to just do one forward and
then you can go over to the side so you’re going to stretch the side nice
deep breath switch it over to the other side. sometimes once you’re breathing out
a little bit you can reach just a little bit further as you go getting that nice
stretch in there, you come back to the center and just kind of let everything
relax. just kind of clear your mind. then you’re gonna come forward and come kind
of into an upward dog. so upward dog depending on how flexible and strong you
are, really you want to kind of come up on to your feet lifting your knees off
of the floor. you don’t have to, you can kind of do almost a little bit more of a
Cobra with this but just depending on what feels good for you my feet my hands
are a little bit past my shoulder. you really want them right underneath the
shoulder, so you don’t mess up the shoulder, and then just get that nice
stretch. after you hold that just for a few seconds then you’re gonna come up
into then a downward dog. so with the downward dog, you really want to try and
get your heels down. some people at this point kind of like to pedal their feet a
little bit just to get the calf stretch in there which is fine. you can
definitely do that getting that nice stretch. you can go back down to both
getting that going in there and getting that nice deep breaths as you go. and
then you’re just going to bring one leg up, little pause right there
and swing it through. and then come up. you can kind of go into warrior one, but
then quickly go into warrior two. and so as you can see my front knees still bent
and I turned my back foot out a little bit for that warrior two.
so again the whole time you’re just nicely breathing through and then on the
breathe out come back into a reverse warrior and just kind of slide your hand
down. but don’t put a lot of weight on it and look up almost into the crease of
your elbow, and again nice deep breath come back into the warrior. to come back
down little bit of balance, pull that leg back go back into that downward dog. then switch legs swing it through come up come up into 2. a nice deep breath,
go back into the reverse warrior looking up at the elbow sliding down coming back
just a little pause. you know this is more relaxing just distressing versus
going through a whole yoga routine, coming back in that nice downward dog
getting that stretch and then bringing the knees down coming back into the
Child’s Pose. just a couple nice deep breaths here relaxing everything back
down. kind of come back up into the quadruped
and now just really gently kind of roll over. kind of a long sit hamstring come down. a lot of times with the regular stretches,
you’ll hear me say don’t curl your back keep it straight like this, but for this
one you can just curl all the way down. that might help you relax just a little
bit. grabbing those toes, then you’re going to kind of come back in and you’re
going to just gently lie down and go into a little bit of a butterfly lying
down. getting the groin stretched out again nice deep breath here
and then to finish it off you’re just gonna bring your legs out turn your
hands over let your feet kind of hang out and this one is my favorite it’s
called the corpse pose. and so just kind of letting everything relax getting that
stress and anxiety out of there. nice deep breaths. and you can kind of
stay here as long as you want. I usually just go about 30 seconds to a minute or
I might fall asleep. oh, there you have it. namaste Kali says
she’s nice and relaxed now. those were Yoga for stress and anxiety if you like
to help support my channel make sure and click on the link up there, and don’t
forget to subscribe by clicking down there. and remember be safe, have fun, and
I hope you feel better soon.

How to Use a TENS Unit for Neck Pain Relief – Ask Doctor Jo

How to Use a TENS Unit for Neck Pain Relief – Ask Doctor Jo


hey everybody it’s Doctor Jo and Brian, my awesome cool model. and today we’re going to show you how to use a TENS unit for
neck pain. so let’s get started. so the folks at Healthmate forever sent me their TS8 tens EMS unit, and that’s the
one we’re going to use today. so if you’re interested in purchasing any of
their tens EMS units make sure you click on the link up there. so I’m going to
show you how to use the tens on the neck right here, where Brian our lovely model
is showing. so the great thing about tens is you can use one channel with two
electrodes, or two channels with four electrodes, and so you can use them a
little bit differently. I personally wouldn’t use an EMS or electrical muscle
stimulation in the neck area, especially if you’re having a lot of pain, so we’re
just gonna do the tens, but they are different with the tens. you really
shouldn’t get a muscle contraction. so if if you’re putting it on you feel like
that muscle is contracting, either it’s too strong or maybe the electrodes are
in a place where you need to move them a little bit. so sometimes you have to
adjust it a little bit, but the great thing with ten’s is the placement
doesn’t have to be exact. you’re really just trying to cover the area of pain. so
let’s say Brian has some pain just really just general kind of in the back
here, maybe where those levator SCAPs are, and so it’s kind of a general pain area.
so what you want to do is kind of cover that pain area. and each channel should
cross so they shouldn’t be side to side or on top like that, but the channel one
should be here in here and channel two should be here, in here. so it’s crossing
that big area to cover it all that area of pain. so when you’re doing that, here
you can see that this is channel, one channel, and it has the two electrodes. so
they’re probably gonna be cold, Brian I apologize. and so you’re just going to
place one maybe here kind of where the upper trap is, and then you’re going to
place the other one, just get a nice broad area a little bit lower maybe
towards the rhomboids. I usually don’t like placing it right on the scapula bone or that shoulder blade. sometimes that’s a little
uncomfortable. so if you can get it on a more meaty area that usually is a little
bit more comfortable. and then so you’re gonna take the other Channel and then
just cross that so kind of mirroring each other. you again you don’t have to
be exact, so it doesn’t have to be in the same spot on each side, the only thing
that it really needs to do is it needs to cross. so I’m just gonna put that one
there, that one there, and so you can see how then this channel is crossing, and
then this channel is crossing. so once you turn it on its really cool because
this one has eight different settings. that’s the eighth part of the name. and
so when you’re going the ones that have the the person using the the weights
trying to make more muscles make muscle stronger, that’s the EMS. so the first
couple ones are the ten. so I would stick with those. and then a lot of people ask
me well which one should I use because they feel differently, and you know there
may be different wavelengths or different frequencies, and to be honest
some therapist might say oh you need to use this one for this and you need to
use this one for this, but with a TENS this is really for pain control. this is
to increase the circulation to that area, so this is a feel-good kind of thing. so
really I would say just try each setting and then see which one feels best for
you. but again you shouldn’t get a contraction with the muscle. they should
feel comfortable. it should be strong but comfortable. so here once you see you
can press you know the one that’s that’s kind of a nice one, and then you go 2
and so when you press on that, it starts moving that means which one is going. you can also just press the plus and minus for the intensity here, but you can also
do the plus and minus buttons here. so I’m actually gonna let Brian kind of go
at his own pace because you know he’s the one feeling it. so I usually let the
patient or the person that it’s on to do the intensity. but as you can see, see
right there is getting him a little bit, so that one might be a little bit too
high, so I would tell him to take down all the way back down, and then I
would just move this one slightly down and then let him try it again. so again
it’s not an exact. sometimes it takes a couple times to figure it out a little
bit better. yeah and then so there’s there’s that little bit of contraction.
so for him he might we need to go a little bit less, or again we might just
need to move the electrodes in a little bit different places. so again it doesn’t
really have to be exact, but that’s kind of how you’re gonna do it. so if he wants
to do something now, like let’s say this side is super painful, what we can do is
then just do the one channel which is two electrodes. and that usually gets it
a little more concentrated in there because the way this works is if they’re
closer together it’s usually stronger. if they’re further apart then it’s just
more general getting the area. so you can drop down to just two electrodes and
then that will make it a little bit stronger. and then you can get a specific
spot. so when you’re doing that you really want to get pretty close to the
area that’s hurting. so a lot of times people might have like a trigger point
or something like that, and so the best way then to do that is let’s say his
trigger point is kind of right here in the trap area, maybe right there or
something. so I would either go on top and bottom
but that might trigger that muscle again, so I would just do them on each side. so
if that was the spot, I would just kind of go right there. so then that one
channel is going back and forth between those electrodes right there. so again
then I would just give him the option of doing the settings. going up a little bit,
going down a little bit, just getting that good feeling. not super painful but
you know strong comfortable kind of feeling. if he gets a little twitch
that’s okay, but you don’t want that big contraction because you know he’s he’s
lean he doesn’t have a whole lot of tissue in that area, so sometimes you’re
going to get a little bit of a contraction with someone lean like this
no matter what, so it really just each person is different. the placements going
to be different for each person, so again it’s great because it is kind of general
and so you can just play around with it a little bit. so you
can also move the electrodes a little bit further up the neck. sometimes it’s a
lot harder for people who have long hair just because the hair gets in the way,
but you can move it up higher on the back of the neck. I would be very careful
about putting it on the front of the neck, and I would always ask your health
care provider if it’s okay because sometimes you might have certain
injuries or certain ailments especially like a pacemaker or something like that,
where you shouldn’t use any kind of electrical stimulation. but let’s say
Brian was having a lot of pain through here his levator SCAP and it was coming
all the way up maybe giving him headaches. I could bring it all the way
up to his hairline up there, and then come down about where it attaches to
that scapula or that shoulder blade, and do the two right there. I could also, if
he was having pain on both sides, then do the cross that way as well so he might
just feel it a little bit more up there. there’s a little more vessels and stuff,
so again just being a little bit careful starting off really low and not going
too crazy for it. but you can go up higher on the back. just be careful about
going more towards the front of the neck. also what’s really cool for the healthmate forever is they have a lot of different styles of pads. so if he wanted
to do something maybe just across the whole lower neck, upper back area, they
have some larger pads where you can easily do that as well. and I’m not going
to put it on his back but I’m just going to show you. like let’s say he had some
general pain through here the whole area, you could do a big one like this and put
it on there, and just kind of that that middle piece just follows along the
spine, and so then there’s one on each side. and you can even do that further
down the back as well. so there’s a couple different placements that you
could do to that, and it’s just really nice because you can kind of get that
whole area of neck pain. so if you’re interested in purchasing any of the
healthmate forever units, make sure and click on the link right above my shoulder over
there, and don’t forget to subscribe by clicking down there. And remember, be safe, have fun, and I hope you feel better soon.

How to use a TENS Unit for Lower Back Pain Relief – Ask Doctor Jo

How to use a TENS Unit for Lower Back Pain Relief – Ask Doctor Jo


hey everybody it’s Doctor Jo and Brian my
awesome model, and today I’m gonna show you how to use the tins unit for low
back pain. so let’s get started. The folks at HelathMate Forever sent me their YK15AB TENS/EMS unit and if you’re interested in
purchasing any of their tens EMS units make sure and click on the link up there.
and so while I’m doing the low back pain I’m just gonna use the tens unit. some
therapists might use the EMS for it, but I personally think when you’re doing for
low back pain, you really don’t want to contract that muscle and with the tens
you really shouldn’t be contracting the muscle. this is for that transcutaneous
electrical nerve stimulation just those surface nerves, helps increase
circulation to the area, helps control that pain because it follows the same
pain pathway as the pain pathway. so I’m just gonna use the TENS. if you want to
use the EMS I would talk to your healthcare provider, physical therapist,
doctor about it, but you should talk to them in any case because TENS and EMS
sometimes if you have an injury or certain ailment you might not should use it,
especially if you have a pacemaker or defibrillator or something like that. so
make sure that you’re getting cleared for the okay before you use something
like this. so the great thing about the TENS is you can use one channel that has
two electrodes or you can use two channels that has four electrodes. and
sometimes you can even use a really big electrode just for the one channel but
it has two connections in there, and I’ll show you that at the end. I usually like
the four electrodes the two channels because it can get a whole surface area.
so a lot of times when you have that low back pain maybe that SI joint pain area
in there, just this general back pain, it’s not specific, it just hurts. so if you
use four electrodes that covers more surface area and I like that. but you
want to make sure each channel crosses. so if I have channel one I want the
electrodes to be here in here, and then channel two crosses so you have that
cross motion to get everything in between. if I have a channel here and a
channel here then I’m not really getting that stimulation in the middle. so you
want to make sure it crosses. that’s the really important part. so I’m gonna go ahead and set up the electrodes how I want to if Brian
was just having general low back pain in this area. maybe he had worked out a
little bit too much and he was just feeling really sore, kind of that you
know back extension, back flexion was hurting but nothing specific, just
general back pain. so the channel one I would take and these might be a little
cold sorry Brian. I’m gonna do a big area so I’m just gonna go kind of up here and
then this one I’m gonna go a little bit lower right at his belt line. if you want
to go even lower kind of down into the buttocks area you definitely can do that
that’s your preference, but the great thing about the TENS is that it’s pretty
general. you don’t have to be specific like an EMS where you have to get on the
muscle belly. so then I’m just gonna kind of mirror the other side. again it
doesn’t have to be exact, but just kind of in the general area. so when they
start going again they’re crossing like that, and so they’re getting that whole
low back pain area. so then once you get it set up you can go ahead and turn it
on. and so this unit is a nice simple one. some of the ones they have are a little
more fancy, they’re touch screen and stuff like that, but if you’re not really into
that, you just want something simple that works just as well, this one’s great. and
it even has the areas that you can use. so if you want to do the back, or if you
want to do the neck, or the shoulder, or the elbow, you can just tap on that
button and then kind of go. so we would go to the back, the mode 3. and then you
have your timer that you can set for whatever time you want it to go, and then
you can just start increasing the intensity. so you can do that on the side
here. this is channel a, and that’s channel B, but both of these are channel
a, so he’s going to just increase it on the left side. so I usually let the person
that has it on them do the intensity because sometimes the very first one is
is pretty strong, so you want to have control because you want the, you know,
the intensity to be strong but comfortable. you know it might be
slightly uncomfortable, but you certainly don’t want it to be painful and you
don’t really want those muscles to contract. so if he were to go up high and
this would start really contracting and he’d kind of feel that muscle tightening,
he either has it too high or maybe we just need to move the electrodes a
little. so that’s fine you can move those
electrode.s you don’t have to just be in one specific spot. that’s the great spot
about it, and sometimes you’re just kind of maybe over a nerve or over the muscle
belly and it is going to start contracting it, but you don’t really want
that with the tens. so he’s got it going and that’s that’s good for him, but if
you’re gonna move the electrodes make sure you take the intensity back down,
just because it it will get you a little bit on your finger if you do that. so you
can do a big general area maybe if he was a little more specifically painful
in here you could move them inwards just to get it a little bit closer to the
spine. or if you wanted to, another great component about it is you could just do
one channel with the two electrodes, or you could do the one channel with the
big electrodes. so I’m just gonna take one off and then I’ll show you really
quickly like if there’s a specific area maybe even something like his SI joint
that’s specifically hurting. so he really just wants to get that specific area, so
let’s say he’s really just point tender kind of right on this spot right here, and
that’s bothering him. you can either do one on top and one on the bottom right
below his belt line, or you can just do it side to side. usually it’s just your
preference. for someone really lean like him, you probably want to get it where
it’s a little more meaty, so maybe a little bit more on the outside because
sometimes because he’s so lean and doesn’t have a lot of tissue there, he’s
gonna feel it pretty quickly. so if you get it a little bit more on a meaty part
it won’t be quite as intense. so just the same thing then he can take it up to
comfort level. so the cool thing about the healthmate forever is they’ve got a
whole bunch of different sizes of electrodes too. so if you’re looking to
do like just a mamma-jamma, a good big coverage of your low back, you can do a
big one here like this. so this one has just the two here, so you would want to
do one channel with this big one. so make sure that you’re doing just the one
channel and you got to come and find it here, and then put that on there. so again
with this you don’t have to be super specific with the placement.
usually with a pad this large, it’s usually just when you’re having that
general muscular pain in there. it’s not really a specific spot and so you can
just take this thing off, and I usually like to have that middle piece kind of
go along the spine. so you can have some equal amount on each side. so maybe -whoo
it’s cold- something kind of like that right there. and then again he could kind
of take that intensity if he wanted to, and whatever comfort level and then he
could kind of just put that in his pocket and kind of go on about his day.
so it’s really nice because then you have the timer, and so you can set your
15-20 minutes, and then it’ll automatically shut off. and then you know
a couple hours later you can turn it back on. so if you’re interested in
purchasing any of the health mate forever TENS units, make sure and click
on the link right above my shoulder over there. and don’t forget to subscribe by
clicking down there. and remember be safe (especially with the big electrode), have
fun, and I hope you feel better soon.