Free Sample Videos

Exercise Videos to Help You Relieve Back Pain Today

How are you sitting right now? Are your shoulders rounded forward? Are your knees higher than your hips? If you answered yes to any of these questions, you are sitting in a position that can lead to serious back pain. Don’t worry, most of us don’t sit or stand with correct posture. Below are some free sample videos we’ve shared with you from our program. Follow the steps in each of the videos to help alleviate back pain and prevent further problems.

Supine Pelvic Tilt Exercise


Lie flat on your back with your knees bent and feet flat on the floor. Place your arms at your side with your palms facing the ceiling. To find your neutral spine, engage your core and tilt your pelvis back toward your belly button while pressing your lower back gently into the mat. Breathe out and hold for a couple of seconds, then move back into your neutral position, by gently allowing your back to naturally arch. Repeat.


This fantastic exercise will help to relax your lower back muscles and improve lower spine mobility and flexibility.

Kneeling Hip Flexor Stretch


Kneel on a comfortable surface with one knee in front of you at a 90 degree angle. Your other knee should be directly under your hip. Contract your core muscles, lengthen your spine and lean or push forward with your hips. You should feel a stretch to the front of your kneeling hip. Hold and breathe. Come back to a neutral position and switch sides.


Prolonged sitting promotes shortening of the muscles in the front of your hips called “hip flexors”. When these muscles shorten, they compress your spine over time which will increases your chance for injury and cause back pain.

Icing Your Lower Back


When experiencing acute low back pain: Lie on your back. Place a pillow under your head and under your knees. Place an ice pack underneath your back. NOTE: Please do not place ice in direct contact with your skin.


Ice can decrease inflammation that causes pain and speed up the healing process. Follow the instructions in the video for pain relief.

Let’s Get Started!

By logging into your personalized Telespine portal, you’ll be able to:

Watch videos that will take you through daily exercises

Read articles to educate you on key lifestyle and workplace topics

Receive reminders to help you participate and be accountable

Track your pain and functional levels to monitor progress

Set, follow, and achieve your goals

Spend just 10 minutes a day following Telespine when and where you want – and we’ll help you achieve immediate and lasting relief from your lower back pain.