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Click here for a free recording of my webinar on hip vs. lower back pain! How to tell the difference and what to do about it!

FREE Physical Therapy Resources & PDF Guides

Is walking painful? Find out why:

Take our free 3-minute quiz to discover if spinal stenosis is causing your walking pain, then get the exact exercises and strategies I've used with thousands of patients.
  • Find out in 3 minutes if spinal stenosis is causing your walking pain.
  • Get personalized recommendations based on your preferences and what has and hasn't worked in the past.
  • Track your progress with the Pain-Free Walking Calendar (50% off with the eBook)
  • Gain immediate access to targeted exercises and stretches to help you walk farther with less pain.
  • Receive the same expert guidance I've used to treat thousands of patients with spinal stenosis, sciatica, and related conditions.
Take The FREE QuizGet The Full Walking Program

Sciatica Pain? Take our Free Assessment!

Get personalized insights into your sciatica symptoms and discover whether your pain is likely caused by disc herniation or spinal stenosis.
  • Quick 3-minute assessment based on clinical expertise and evidence-based screening.
  • Personalized results that identify your specific sciatica type (stenosis vs disc herniation).
  • Immediate access to targeted exercises and stretches for your condition.
  • Expert guidance from Dr. Michael Derry, DPT, PT, OCS with 10+ years of experience.
  • Completely free with no hidden costs or commitments.
Take The Quiz Now!

FREE 24 Core Strengthening Exercises PDF Guide

Experience the difference that evidenced based exercises can make in just minutes per day!
  • Progressive Challenges: Continuously improve your strength with structured exercises designed to gradually increase in difficulty.
  • Exercise Targets: Learn about muscles and techniques that many people neglect during core strengthening.
  • Customizable Routine: Tailor the exercises to your fitness level and daily schedule.
  • Detailed Instructions: Each exercise comes with step-by-step instructions to ensure proper form.
  • Fits Most Schedules: Each exercise can be completed in just minutes and is designed to fit any busy routine.
Download Here!
Lower back pain handout

FREE Sciatica Pain Relief PDF

Discover evidence-based techniques that target the root causes of sciatica for lasting relief.
  • ‍Improve Nerve Health & Mobility: Learn how to stretch and move in ways that reduce nerve irritation and improve function.
  • Target the Root Cause: Address the underlying issues that contribute to sciatica rather than just masking symptoms.
  • Safe and Gentle: All exercises are designed to be safe for people experiencing nerve pain and can be modified as needed.
  • Quick Relief Options: Some techniques provide immediate relief while others build long-term improvement.
  • Expert Guidance: Created by Dr. Michael Derry, a Doctor of Physical Therapy who specializes in treating sciatica.
Download Here!
Lower back pain handout

The Ultimate Guide for Stretching Your Lower Back!

Learn the most effective stretches that actually target the root causes of lower back tightness and pain.
  • Progressive Challenges: Continuously improve your flexibility with structured stretches designed to gradually increase your range of motion.
  • Targeted Relief: Focus on the specific muscles and areas that commonly cause lower back pain and stiffness.
  • Easy to Follow: Clear instructions and photos make it simple to perform each stretch correctly and safely.
  • Quick Results: Many people experience relief after just one session of proper stretching.
  • Fits Any Schedule: Stretches can be done in just 10-15 minutes and fit into any daily routine.
Download Here!
Lower back pain handout

Paid Physical Therapy Resources & PDF Guides

Pain-Free Walking Calendar

Build walking endurance safely with a structured tracking system designed specifically for spinal stenosis - no more guessing if you're improving.
  • Complete 8-Week Structure: A daily tracking system designed specifically for spinal stenosis patients, so you never lose track of your progress.
  • Pain Pattern Recognition: Track pain before, during, and after walks to identify what's working and make informed adjustments.
  • Flexion Break Tracking: Monitor how often you need to rest and watch that number decrease as your nerve tolerance improves.
  • Weekly Review & Reflection: Built-in reflection pages help you celebrate wins, identify challenges, and plan adjustments.
  • Progress Checkpoints: Test days at weeks 1, 4, and 8 show measurable improvement in walking distance and symptom onset.
Pain-Free Walking Calendar
Lower back pain handout

Upper Body Strengthening After Back Surgery

No more frustration watching your upper body lose strength. This band-based program lets you build muscle safely without risking your surgical recovery.
  • 100% spine-safe exercises - Every movement protects your surgical site
  • Build real strength and size - Resistance bands provide progressive overload without heavy weights
  • Complete upper body coverage - Shoulders, arms, upper back, and core stability
  • Home-based convenience - No gym required, just bands and body weight
  • Surgery-specific design - Higher reps, lower resistance for optimal recovery
Upper Body Strengthening After Back Surgery
Lower back pain handout

Spinal Stenosis Pain Relief PDF

Stop letting stenosis control your life. These proven exercises create space, reduce pain, and build the strength you need to walk and stand confidently again.
  • Guaranteed improvement in walking and standing ability
  • Immediate pain relief through flexion-based movements that create space
  • Progressive strengthening for your back and hips where you need it most
  • Video support included - Watch the exercises demonstrated on YouTube
  • 3x per week routine - Not daily, so your body has time to recover and build
Spinal Stenosis Pain Relief PDF
Lower back pain handout

Over 50 Morning Sciatica Stretch Routine

Specifically designed for adults over 50 who wake up stiff and struggle to get moving. This routine guarantees you'll feel better and move easier
  • Guaranteed stiffness relief - Feel noticeably better immediatly
  • Designed for over 50 bodies - Safe, effective movements that respect your body
  • Complete sciatic nerve solution - Targets the spine, hips, and sciatic nerve in one routine
  • Quick 10-minute routine - Only 4 highly effective exercises
Over 50 Morning Sciatica Stretch Routine
Lower back pain handout

Sciatica Core Workout

Build core strength safely with exercises designed specifically for sciatica sufferers - no more avoiding core training due to nerve pain.
  • Nerve-Safe Core Training: Specially designed exercises that strengthen your core without aggravating sciatica or increasing nerve pain.
  • Comprehensive Movement Education: Learn about proper breathing techniques and intra-abdominal pressure to avoid triggering nerve symptoms.
  • Multi-Planar Core Development: Target your entire core system - front, back, and sides - from below your neck to above your pelvis.
  • Sciatica-Specific Progressions: Start with basic movements and advance safely without risking nerve irritation or setbacks.
  • Quality Movement Focus: Emphasizes proper form and movement patterns over intensity for sustainable sciatica management.
Sciatica Core Workout
Lower back pain handout

Older Adult Sciatica Workout Without Getting On The Floor

Get effective sciatica relief through dignified, accessible exercises designed for older adults who prefer to stay off the floor.
  • Instant Download: Detailed instructions and pictures to ensure safety and effectiveness.
  • Floor-Free Design: Complete entire workout standing or seated - perfect for those who prefer not to get on the floor or have mobility limitations.
  • Chair-Based Support: Every exercise uses a sturdy chair for balance and support, ensuring safety and stability throughout your workout.
  • Age-Appropriate Movements: Carefully selected exercises that are easy to standing or seated.
  • Gentle Yet Effective: Build strength and improve mobility without crazy hard movements.
Older Adult Sciatica Workout Without Getting On The Floor
Lower back pain handout

Extra Cushion Workout With Sciatica

Build strength and reduce sciatica pain with a workout designed specifically for your body type - no judgment, just effective results.
  • Body-Positive Approach: Designed specifically for people with extra weight, focusing on what your body can do rather than limitations.
  • Suspension Trainer Support: Use the suspension trainer for stability and assistance while building strength safely and effectively.
  • Nerve Mobility Focus: Start with leg swings and nerve glides to improve sciatica symptoms before progressing to strength exercises.
  • Joint-Friendly Movements: All exercises are chosen to be gentle on joints while providing effective strengthening for sciatica relief.
  • Confidence-Building Program: Progress through exercises that make you feel strong and capable regardless of your current fitness level.
Extra Cushion Workout With Sciatica
Lower back pain handout

Before And After Back Surgery Exercises

Build the strength and mobility you need for successful surgery outcomes with expert-designed exercises for before and after back surgery.
  • Pre and Post-Surgery Support: Designed specifically for the unique needs of back surgery patients before and after their procedure.
  • Safe Pole-Assisted Exercises: Use a pole or kitchen counter for stability and support while building functional strength.
  • Hip Strength Focus: Target hip muscles that support your lower back to reduce strain and improve recovery outcomes.
  • Gentle Progressive Loading: Build strength gradually with exercises designed to be challenging yet safe for surgical patients.
  • Expert Rehabilitation Design: Created by a Doctor of Physical Therapy with extensive post-surgical rehabilitation experience.
Before And After Back Surgery Exercises
Lower back pain handout

Ultimate Sciatica Stretch Workout

Most stretching programs only focus on muscles. This specialized routine mobilizes the nerve itself - and for many patients, it's a complete game changer.
  • Targets the nerve directly - Not just another muscle stretching routine
  • Complete pathway coverage - Works from your back all the way to your toes
  • Immediate mobility improvement - Feel the difference after just one session
  • Simple 4-exercise sequence - Easy to follow with clear instructions
  • Once-daily routine - Perfect for morning stiffness or whenever you need relief
Ultimate Sciatica Stretch Workout
Lower back pain handout

Over 60 with Stenosis Workout

Finally, a workout designed specifically for your age and condition - build strength and reduce stenosis symptoms with expert-guided suspension trainer exercises.
  • Age-Specific Safety Design: Every exercise is carefully chosen for adults over 60 with arthritis and balance considerations in mind.
  • Stenosis-Focused Approach: Uses suspension trainer support to safely perform movements that open spinal space and reduce nerve pressure.
  • Balance-Friendly Exercises: All movements provide stability support while building functional strength and mobility.
  • Arthritis-Considerate Programming: Gentle on joints while still providing effective strengthening and pain relief benefits.
  • Expert Senior Rehabilitation: Created by a Doctor of Physical Therapy with extensive experience treating stenosis in mature adults.
Over 60 with Stenosis Workout
Lower back pain handout

No Equipment Workout with Spinal Stenosis

Discover the flexion-based approach that opens spinal space and reduces nerve pressure for lasting stenosis relief.
  • Targeted Spinal Stenosis Relief: Learn specific exercises designed to address the space limitations that cause stenosis symptoms and nerve pain.
  • Flexion-Based Approach: Use the proven flexion bias method that reduces stenosis symptoms by opening up spinal space.
  • Safe and Gentle: All 6 exercises are designed to be safe for stenosis sufferers with clear modifications and safety guidelines.
  • Immediate Implementation: Start feeling relief today with exercises you can do right at home using only a chair.
  • Progressive Strengthening: Build functional strength while reducing nerve irritation through carefully selected movements.
No Equipment Workout with Spinal Stenosis
Lower back pain handout

50 and Over Back Wellness Program

Discover age-appropriate exercises that respect your body's needs while building the strength and mobility essential for active living after 50.
  • Age-Appropriate Design: Specifically created for adults 50 and over with exercises that respect the changing needs of mature bodies.
  • Safety-First Approach: Every exercise includes chair support options and clear safety modifications to prevent injury.
  • Wellness Focus: Emphasizes overall back health and function rather than intense rehabilitation or extreme challenges.
  • Supported Movements: Use suspension trainers and chair assistance to perform effective exercises with confidence and stability.
  • Gentle Yet Effective: Build strength and mobility through movements that feel good while providing real benefits for daily activities.
50 and Over Back Wellness Program
Lower back pain handout

Advanced Sciatica and Lower Back Pain Workout

Challenge yourself with complex movement patterns and advanced techniques designed for experienced users ready to take their recovery to the next level.
  • Advanced Movement Patterns: Challenge your body with complex exercises like the World's Greatest Stretch that target multiple areas simultaneously.
  • Intensive Nerve Mobilization: Use advanced nerve gliding techniques and dynamic movements to maximize nerve health and function.
  • Multi-Planar Training: Improve mobility and strength in all directions with rotational and complex movement patterns.
  • Efficient 2x/Week Schedule: Achieve maximum results with focused, high-intensity sessions that allow optimal recovery time.
  • Progressive Challenge System: Take your recovery to the next level with exercises designed for those ready to advance beyond basic routines.
Advanced Sciatica and Lower Back Pain Workout
Lower back pain handout

Sciatica and Lower Back Pain Workout

Combine nerve mobility, targeted strengthening, and functional movement in one comprehensive workout designed for lasting pain relief.
  • Comprehensive Pain Relief: Target both sciatica nerve pain and lower back pain with exercises designed to address multiple pain sources.
  • Nerve Mobility Focus: Improve nerve health and function with specialized nerve gliding techniques that reduce irritation.
  • Functional Strengthening: Build real-world strength with exercises that translate to daily activities and movement patterns.
  • Progressive Challenge: Advance your recovery with a structured 3x/week program that builds strength while reducing pain.
  • Mixed Approach Strategy: Combine nerve mobilization, extension exercises, and functional movements for comprehensive treatment.
Sciatica and Lower Back Pain Workout
Lower back pain handout

Core Strengthening Workout With Suspension Trainer

Transform your core stability in just 2 weeks with expert-designed suspension trainer exercises that target the root causes of back pain and weakness.
  • Targeted Core Strengthening - Build deep core stability with suspension trainer exercises that challenge your entire core system
  • Lower Back Pain Relief - Strengthen supporting muscles to reduce strain and discomfort in your lower back
  • Functional Movement Patterns - Improve real-world strength with exercises that translate to daily activities
  • Equipment Efficient - Get maximum results with just one piece of equipment you can use anywhere
  • Progressive Challenge - Easily adjust difficulty by changing body position and strap length
Core Strengthening Workout With Suspension Trainer
Lower back pain handout

25 Day Core Challenge Calendar

Duplicate the success of others with our easy-to-follow challenge with detailed instructions designed by a Doctor of Physical Therapy.
  • Every Day Mapped out!  A complete roadmap with specific exercises for each day, so you never have to wonder what to do next.
  • Progressive Difficulty: Gradually build strength and endurance as exercises become more challenging at just the right pace.
  • Flexibility: Customize around your schedule while still making consistent progress on your core strengthening journey.
  • Expert Instructions: Step-by-step guidance from a Doctor of Physical Therapy for over 20 exercises! 
  • Proven Success: See results that others have already achieved with this systematic approach to core training.
25 Day Core Challenge Calendar
Lower back pain handout

One step closer to a better you.

Schedule now to get the pain relief and health you want without wasting time or money.

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Physical Therapy Jacksonville Florida