Tag Archives: Irving

Low Back Pain (LBP) Top 5 Exercises to Reduce Back Pain

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How to Reduce Low Back Pain
Over time, we develop arthritic changes in our back due to normal wear and tear. Below are a list of exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION
Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
Low back pain

2. ABDOMINAL BRACING
Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

Low back pain
Low back pain

3. SINGLE KNEE TO CHEST
Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
Low back pain

4. FIGURE 4 STRETCH
Cross on ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
Low back pain

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
Low back pain

Written by Laura Cifre, OTR/L, PT, DPT, Director at Green Oaks Physical Therapy – Irving, Texas.
To learn more about Green Oaks Physical Therapy click here.

 

For more information about back pain physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

September 2016 Events

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Check out our Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in September 2016!

FLORIDA PHYSICAL THERAPY EVENTS

JUPITER, FL
DATE: September 22nd 2016, 10:00AM – 3:00PM
Healthfair Event for G4S Employees
CLINIC: Comprehensive Hand and Physical Therapy – Jupiter
Comprehensive Hand and Physical Therapy will be participating in this year’s Healthfair for GS4 Employees. Stop by our booth and meet our talented therapists and ask us questions about any aches or pains that you may be experiencing. We can’t wait to see you there! For more information about Comprehensive Hand and Physical Therapy, visit them online at http://www.comprehensivehandandpt.com.

 

MARYLAND PHYSICAL THERAPY EVENTS

OCEAN CITY, MD
DATE: September 18th – 21st 2016, 9:00AM – 12:00PM
MWCEA 2016 Workers’ Compensation Conference
CLINIC: Agape Physical Therapy
Agape Physical Therapy will be exhibiting at the MWCEA 2016 WC Conference. Make sure to stop by their booth to see what great services Agape Physical Therapy provides to local businesses and workers’ compensation professionals. For more information about Agape Physical Therapy, visit them online at http://www.agapept.com.

 

MICHIGAN PHYSICAL THERAPY EVENTS

GRAND RAPIDS, MI
DATE: September 22nd 2016, 4:00PM – 8:00PM
CPR Downtown Open House During Artprize!
CLINIC: The Center for Physical Rehabilitation – Downtown Grand Rapids
The Center for Physical Rehabilitation’s Downtown Clinic is hosting an open house during Artprize! Join us for food and fun. Come see our newest location and meet our talented staff. We can’t wait to see you there! For more information about The Center for Physical Rehabilitation, visit them online at http://www.pt-cpr.com.

 

TENNESSEE PHYSICAL THERAPY EVENTS

MANCHESTER, TN
DATE: September 3rd 2016, 8:00AM – 12:00PM
Manchester STAR Physical Therapy Triathlon
CLINIC: STAR Physical Therapy – Manchester
Join STAR Physical Therapy Manchester for their annual Manchester STAR Physical Therapy Triathlon. It includes a 200 Yard Swim, 14 Mile Bike and 5K Run

Packet pick up: Friday, September 2nd, 6:00AM – 7:30PM
Saturday, September 3rd, 6:00AM – 7:30AM
Pre race meeting: Saturday, September 3rd, 7:30AM

A portion of this years proceeds will be donated to Coffee County school back pack program for underprivileged children who are not getting adequate food after school. Tickets available at http://www.startriathlon.com. For more info about STAR Physical Therapy you can visit them online at http://www.starpt.com.

 

TEXAS PHYSICAL THERAPY EVENTS

IRVING, TX
DATE: September 16th – 17th 2016, 6:00AM – 6:00PM
Irving Main Street Event
CLINIC: Green Oaks Physical Therapy
Celebrating Irving’s ‘Hometown’ Feel.
This annual street festival in the heart of the Irving Heritage District celebrates the hometown feel of Irving with attractions for all ages. Each year thousands of people attend this family affair, which offers live music, the Manifolds on Main Street Car Show, free rides and activities for children, great food and shopping. Green Oaks Physical Therapy will have a booth set up with info about all of our clinics and the services we provide. We will also have fun giveaways!
For more info about Green Oaks Lake Physical Therapy you can visit them online at http://www.greenoakspt.com.

 

VIRGINIA PHYSICAL THERAPY EVENTS

CHRISTIANSBURG, VA
DATE: September 14th 2016, 12:00PM – 4:00PM
AARP – VCOM Health and Wellness Fair
CLINIC: University Physical Therapy – Christiansburg
University Physical Therapy will be exhibiting at the 2016 Health and Wellness Fair! Please stop by our clinic to see how physical therapy can make a difference in your life! For more info about University Physical Therapy you can visit them online at http://www.universityptonline.com.