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Tyler Van Acker

Jul 18, 2025 • 18 tweets • 6 min read • Read on X

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From 6 years of physical therapy experience,

Here’s the best 15 exercises to avoid a lifetime of low back pain (with tips and demo).

1. SL RDL

My favorite deadlift variation.

Lift your max weight with less risk for back strain.

Shift your weight into your heel and slowly lower your chest.

2. Cat cow

Motion is medicine.

Focus on arching your upper back and rounding your lower back.

3. Deep squats

Sit less, squat more.

Use a poll for support to progress to a full squat.

4. Deep lunge

There are many benefits to lifting heavy weights.

But I got rid of my back pain by lifting lighter weights in a full range motion.

Muscle length plus strength.

5. Hip flexion

My hip flexors have always been tight.

Stretching is a useful tool.

But I got the greatest relief from building hip flexor strength.

6. Pallof press

Strength to stabilize your spine.

Half kneeling helps to isolate the core.

Resist rotation and maintain a steady breath.

7. Bird dog row

Sitting all day results in tight core and hip flexors.

The solution is to build strength in your extensors.

8. Couch stretch

Quad and hip flexor stretch.

Control your breathing.

Convince your body to let go of the tension.

9. Pigeon stretch

The back of your pelvis has 17 small muscles.

They're there to help with rotation and stability of your hip.

Find the tight muscle by changing the angle.

10. 90 90 hip stretch

If you can't sit up straight you have tight hips.

Lean back on your arms as you work your way up to sitting.

11. Resisted sidestepping

This exercise is to strengthen the muscles on the back of our pelvis.

Push your knee's out into to the band and stay in posture.

12. World's greatest stretch

Also known as runners lunge,

But this rotation variation is my #1.

Stretch your spine, hamstrings, and hip flexors so you can avoid back pain.

13. KB lower trunk rotation

I'm a big fan of outdoor exercise.

Anti-rotation exercise to stabilize your spine.

Pull your belly button in to help your core contract.

14. Side plank with hip drop

Static planks are over rated.

It's more important to control your movements than hold any one position.

15. Plank with KB pull through

Build rotational strength with this kettle bell exercise.

Tighten your core and relax your upper trap.

Want FREE fitness tips (from a Doctor of PT)?

Click the link below to subscribe and get health and exercise tips in your inbox: tylervanacker.beehiiv.com/subscribe

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More from @Tyler_Van_Acker

Tyler Van Acker

@Tyler_Van_Acker

Jan 3

If your feet hurt,

Here are the 5 best exercises for immediate relief (from 7 years of Physical Therapy experience):

Video demo and technique tips included.

Bookmark this!

1. Calf stretch with toes extended

With any stretch, the body will always move through the most unstable structure.

Standard calf stretching causes an unstable foot to become more unstable.

Put your toes up against a wall so you can lock your foot into place.

Do the above stretch first thing in the morning to wake up your calf muscles

Don’t hold the strech, move forward and then back.

A dynamic warm up allows your foot can be strong and flexible.

Read 11 tweets

Tyler Van Acker

@Tyler_Van_Acker

Dec 26, 2025

The most common mistake people make in the gym:

Stretching their calves on a slant board.

From 7 years of Physical Therapy experience,

Here’s the 11 best slant board exercises to help you escape joint pain (plus one stretch to avoid at all costs):

Every exercise demonstrated with and without equipment. The strech to avoid can be found at end of thread.

1. Single leg Deadlift

Shift your weight into your heel and squeeze your glute muscle as you stand up.

2. Heel squat and 3. Toe squat

Heels elevated to challenge your knee.

Toes elevated to target your hip and ankle.

Read 12 tweets

Tyler Van Acker

@Tyler_Van_Acker

Dec 22, 2025

From 7 years of Physical Therapy experience and 2 years treating only feet.

Here are the 14 best exercises to help you avoid a lifetime of foot pain:

Bookmark this!

1. Arch lifts

Tighten the muscles in your foot.

Then relax.

Do this as a warm-up before you run or walk.

Lift your arch by pressing down (and avoid curling your toes).

2. The Taco (to stretch your arch):

First place your thumb and fingers just below your toes.

Second, pack in the taco contents.

And finally, press with both hands to apply more pressure.

Read 18 tweets

Tyler Van Acker

@Tyler_Van_Acker

Dec 15, 2025

From helping over 3,000 of physical therapy patients,

Here’s the 10 best exercises to correct poor posture.

Small changes that have the power to improve every aspect of your life.

1. Hip hinge

With a slight bend in your knees,

Shift your weight into your heels and keep a straight spine.

If you’re using weight, keep it close to your shins as you bend down.

2. Calf raises leaning on wall

Full range of motion heel raises to build strength and flexibility.

If one foot is too hard, start with two.

Read 14 tweets

Tyler Van Acker

@Tyler_Van_Acker

Dec 12, 2025

Each foot has 33 joints, 29 muscles, and over 20,000 nerve endings.

That’s why shoes shouldn’t feel like you’re “walking on clouds”.

From 7 years of physical therapy experience,

Here are 10 harmful effects of footwear (and an exercise to help with each):

1. Stiff big toe

Take a step forward but stop there...

keeping just your big toe in contact with the ground.

Try to point your knees and toes straight ahead.

2. A thick cushion

Feet have a greater density of nerve endings than anywhere else in the body.

Avoid balance and coordination problems by exercising barefoot.

Reach in all 4 directions to test your limits, try with eyes closed for a greater challenge.

Read 13 tweets

Tyler Van Acker

@Tyler_Van_Acker

Jul 24, 2025

From,

- 26 years playing sports
- 16 years of lifting weights
- 6 years as a physical therapist

Here’s my 10 unconventional fitness tips (with exercise video examples):

1. Do explosive exercise

-Play sports
-Practice jumping
-Medicine ball throws

Use lower reps with enough rest so each exercise can be an all out effort.