YOUR DEGENERATIVE JOINT DISEASE GUIDE
WE BELIEVE
Joint pain should never prevent anyone from living life to its fullest. The right information, at the right time, can change lives.
Physiobot nailed it. Two years of pain is over - thanks!
M. Hardy, Denver CO
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OVERVIEW
This care guide and related information is educational in nature. Always consult with a medical professional prior to initiating new exercises or trying a new product, drug, or supplement.
YOUR STRATEGY
Clinical Evidence: Strong
YOUR EXERCISES
Clinical Evidence: Strong
ICE VS HEAT
Clinical Evidence: Fair
There is little evidence supporting the use of ice therapy for degenerative joint pain. Heat therapy may be more beneficial as a tool to reduce muscle soreness.
MEDICATIONS
Clinical Evidence: Good
The evidence on medications for lower back pain is mixed and complicated. See our medication review page for a full analysis of your options. Learn More
PAIN TOOLS
Let's be clear - therapeutic exercise and activity modification are your best bet. But everyone asks us about these joint tools and "if they work." To be honest, it's a tricky question. Results vary significantly person-to-person, and supporting evidence varies product-to-product.
Still, our users want answers and we want to give the best ones possible. So, we did a full clinical review on each product-class, and prioritized based on current strength of evidence. We were surprised by some of the findings.
MASSAGE GUNS
Clinical Evidence: Good
Percussive massage devices use rapid, repetitive strokes to target deep muscle tissue. Evidence shows support for both pain reduction and improved flexibility.
BACK BRACES
Clinical Evidence: Fair
The right back brace can add support and help manage pain. Just remember its main use is to promote movement and exercise tolerance.
E-STIM UNITS
Clinical Evidence: Fair
E-stim units are a drug-free, pain relief option. New models allow for easy home use. AMP technology may reduce the risk of developing tolerance.
PROVEN CARE
(When You Just Need More)
Back care is often severely delayed due to the barriers of time, travel, and cost. These delays can have life-long consequences on recovery - also known as a lot of unnecessary pain. To overcome this challenge, new options have become available that bring evidence-based care to you. No prescription required.
HANDS-ON CARE, BROUGHT TO YOU
An expert Physical Therapist will evaluate your back in person, at home or work. Insurance accepted. Learn More
100% VIRTUAL BACK PAIN CARE
Built for ease of use and accessibility. Access to a licensed physical therapist on your phone or laptop. Learn More
WHAT TO EXPECT
YOUR EXERCISES
Selected based on your condition match and care profile
Stretches
Hold for 45-60 seconds
1-2 repetitions per session
Perform on each side
Strengthening
10-15 repetitions per set
1 set per session
Perform on each side
- Consult with a physician prior to trying new exercises -
BACK EXTENSION
Regaining extension range-of-motion in your lower back is often a key component to back pain recovery. CAUTION: Only perform in a pain-free range. Stop if causes pain down the legs.
HAMSTRINGS STRETCH
The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the pelvis and lower back.
DID YOU KNOW?
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PIRIFORMIS STRETCH
This muscle is buried deep in your buttocks and often "locks up" with low back pain. Stretching it can instantly reduce back and buttock pain relief.
BRIDGING
This exercise strengthens your core muscles while also actively stretching the hip flexors. Take care to not arch your back.
CLAMSHELLS
The gluteus medius is located on the outer hip. Research shows strengthening this muscle is key to reducing strain on the lower back.