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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

PT News

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This Month in PT News. Featuring articles from PTandMe partnering clinics!

back

1. My Back Pain Always Returns! What Can I Do?
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

After the common cold, the most common reason Americans miss work is back pain. Unfortunately, once you have experienced back strain or injury, it can easily become a recurring problem. Read more

uncommon

2. Uncommon Injury and Treatment Process
Written by Steve Retan AT, ATC, the Center for Physical Rehabilitation – Grand Rapids, MI

Having worked as an athletic trainer for the last 23 years, I have treated and rehabilitated countless injuries.  However there are times that athletes sustain injuries that I have not seen before.  One such injury occurred to a high school hockey player after colliding with an opponent during a game. Read more

ankle

3. Tips for Improving Your Ankle Mobility
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, Texas

It’s important for a physically active body to achieve a stable balance between each active joint for maximum performance. In order for all of this to happen, ankle mobility is essential and is the root for several exercises or workouts! Read more

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ski

1. Skiing and Thumb Injury
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

Skiing falls can often cause injury to the inner ligament of your thumb, caused by the force of the pole against this area of the hand during a fall. This area, a band of fibrous tissue connecting the bones at the bottom of the thumb, is known as the ulnar collateral ligament. Read more

crash

2. Amazing People Make A Difference: Megan and Earl’s Story
Written by the Therapy Team, ARC Physical Therapy+ – Topeka, Kansas

Earl Bayless was riding in his work truck on December 21, 2016 when his driver fell asleep, causing a major accident. Their truck flipped several times in the air and skidded a block down the road before coming to a stop and leaving Earl to wonder what just happened. Read more

rowing

3. 6 Benefits of Rowing
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, Texas

If you are looking for a low-impact workout that targets multiple areas of the body while getting your heart rate up, rowing might be the right exercise for you! Read more

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1. No Equipment Outdoor Workouts
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

We have an idea you might not hear often- take a break from the gym. How? Well, instead of being inside, take your work out ‘out’ and sweat outdoors without any equipment at all. Read more

2. Sensitive Pain
Written by the Ryan Beck, MPT at Oregon Spine and Physical Therapy – Eugene, OR

One of my favorite analogies!! I have used this on several patients and I’ll never forget a few years ago working with a particular patient when this analogy popped into my mind and I’ve used it so many times to help people who are having a lot of pain. Read more

3. Certified Hand Therapists: Helping People Live Their Lives
Written by Jan Taylor, OT Fellowship Director and OT Resource Coordinator at ARC Physical Therapy Plus – Overland Park, KS

The hand is so critical to every minute of our daily lives that when you lose function of it your world is turned upside down. Read more

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1. Decreasing Cartilage Loss in Osteoarthritis
Written by the Therapy Team at The Jackson Clinics Physical Therapy – Northern Virginia

Although some over-the-counter nutritional supplements have been advertised as capable of rebuilding cartilage in arthritic joints, the claims most often do not stand up under scientific scrutiny. Read more

2. Treating Degenerative Meniscus Tears
Written by the Therapy Team at The Jackson Clinics Physical Therapy – Northern Virginia

During the aging process, the fibrous cartilage between the thighbone (femur) and the shinbone (tibia) within the knee can degenerate and become prone to tearing. Read more

3. Five Stretching Tips Before You Workout
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

As temperatures start to warm up, many of you will start to hit the streets, trails, and parks to exercise outdoors. Read more

whiplash

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serious car accident

1. Seeing a Physical Therapist After an Accident
Written by Cody Kenison, PT, DPT, CSCS at Parkside Physical Therapy – Spokane, WA

Anyone who has been involved in an accident and is now struggling to cope with a resulting injury should seriously consider visiting a physical therapist. Read more

thinking healthy

2. What You Eat Affects Inflammation and Healing
Written by Meghan Russo, PTA at the Center for Physical Rehabilitation – Grand Rapids, MI

Did you know that many foods can decrease or increase inflammation and help to decrease pain? Read more

running couple

3. Tips for Beginner Runners
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

If you think running is not for you – think again. Read more

Seeing a Physical Therapist After an Accident

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Anyone who has been involved in an accident and is now struggling to cope with a resulting injury should seriously consider visiting a physical therapist. The documented benefits of physical therapy are numerous, and in many cases physical therapists are able to greatly improve their patients’ quality of life. Whether you are mildly hurt or are suffering from a long-term debilitating injury, read on to learn what physical therapy is, which types of accident injuries physical therapists commonly work with, and about the numerous benefits of physical therapy

What is Physical Therapy?

Physical therapy is a type of rehabilitation aimed at bringing injured patients back up to their optimal level of health via various treatments and exercises. Physical therapists create patient specific plans designed to enable the patient to perform their daily tasks at the highest possible level of function. While a physical therapist will set different goals for different patients, common goals of therapy include:

  • Improving physical function and movement
  • Decreasing/managing the patient’s pain
  • Preventing re-injury
  • Increasing the patient’s strength, endurance, range of motion and flexibility

Wondering how physical therapy helps achieve these goals? While different therapists may approach these goals in slightly different ways, physical therapy programs rely mostly on progressive exercises and manual therapy in order to reach a patient’s goals. For example, a therapist will generally start you out with simple stretches and gradually work towards more challenging exercises tailored to suit your injury, limitations, and recovery goals. Additionally, manual therapy, such as soft tissue mobilization and joint mobilization, can help decrease a patient’s pain, reduce swelling, and restore motion.

Accident Injuries that Physical Therapists Commonly Work With

While physical therapists are well equipped to assist patients with minor as well as serious injuries, many people who visit a physical therapist in Houston do so because of a long-term debilitating injury that they suffered as a result of a boat, truck, or car accident. For example, physical therapists commonly work with patients who have been involved in an accident and are suffering from:

  • Back and neck pain
  • Arm and shoulder pain
  • Leg and knee pain
  • Foot and ankle injuries
  • Hand injuries
  • Decreased range of motion

car accident

The Benefits of Physical Therapy

Individuals who are injured in an accident often find that attending physical therapy improves their well-being in a number of different ways. While each case and each patient are different, the benefits commonly associated with physical therapy include:

  • Pain Management: Many people who are injured in an accident attend physical therapy primarily in order to reduce or eliminate the pain caused by whiplash, disc herniation, fractures, and other injuries. The therapeutic exercises and manual therapy techniques utilized by physical therapists are often able to help reduce a patient’s pain and allow them to rely less on pain medication.
  • Can Help Avoid Surgery: In some circumstances physical therapy has been known to help a patient avoid having surgery altogether. This can be beneficial as surgeries sometimes involve a lengthy recovery, not to mention the inherent risk of undergoing the surgery itself.
  • Quickens Recovery: Individuals who attend physical therapy after an accident often recover much faster than they otherwise would have. Additionally, these individuals also tend to ultimately achieve better range of motion and muscle strength than those with comparable injuries who did not attend rehab.
  • Helps Prevent Chronic Pain: People injured in car accidents often suffer from chronic pain and other symptoms long after the accident occurred. Additionally, some car accident injuries, if left untreated, will worsen over time. Fortunately, accident victims who promptly attend physical therapy tend to experience much less chronic pain than they otherwise would.

Of course, if you have been injured in a wreck due to another person’s negligence, you may wish to speak with a car accident lawyer for help. Indeed, an attorney can help advocate on your behalf to ensure you receive the compensation necessary to pay for your recovery.

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This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. Four Common Signs of Concussions
Written by the Dustin Blevins, DPT, CSCS at Sports Physical Therapy & Performance Centers – Kirkland, WA

With football season coming to a close you might think the risk of an impact injury like a concussion would be on the decline for winter sports. Read more

2. Early Intervention is the Key to Success
Written by Ben Eggleston, PTA at the Center for Physical Rehabilitation – Grand Rapids, MI

The relationship between longevity of symptoms and healing time is of reciprocal proportion? Read more

3. Overtraining Doesn’t Help, It Hurts 
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

Working to achieve a sports or fitness goal can drive many people to overtrain in an effort to get stronger, better, faster. Read more

Frisco Physical Therapy

PT & Me Clinic Stands Above the Rest

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At PT & Me we love it when our partnering physical therapy clinics shine. We are so excited that we couldn’t help ourselves, we just had to highlight one of our award winning clinics!

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FRISCO PHYSICAL THERAPY – Physical Therapy Clinic – Frisco, TX
Frisco Physical Therapy was voted the BEST PHYSICAL THERAPY CLINIC in Frisco, Texas by over 32,000 readers of the Frisco Enterprise Newspaper. Clinic Director Colby Pigg, MPT graduated with honors in 1999 and has more than 18 years of experience in physical therapy. Perhaps one of the reasons Frisco Physical Therapy stands out among the crowd is the variety of services it offers to its patients. In addition to general orthopedics the licensed physical therapists in Frisco offer:

• Balance and Fall Prevention Programs
• Cancer Related Fatigue Program
• TPI Certified Golf Fitness Intructor
• Primal 7 and TRX Suspension Training
• Game-Ready Vasopneumatic Cold Compression

We are super excited for Colby and the rehab team at Frisco Physical Therapy for the honor they received by their community. We are certainly looking forward to all of the great things to come. More information about Frisco PT can be found at: www.friscopt.com

Exercising Do's and Don'ts

Exercising Do’s and Don’ts

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In the last post of our 5 part series on exercising do’s and don’ts, we examine the proper ways to exercise at the gym from start to finish. If you have any sudden significant increase in pain, swelling, or discoloration while performing or following exercise, discontinue immediately and contact your primary care provider.

UPRIGHT ROWS

START POSITION
• Standing with feet shoulder width apart
• Palms facing back when holding onto barbell.
• Hands spread apart a bit wider than shoulder width.
• Maintain proper posture throughout exercise.

ENDING POSITION
• Barbell lifted up to chest height with elbows flexed pointing outward.
• Forearm should be aligned with upper arm horizontally.

DON’T
• Swing body back and forth.
• Lift feet off ground.
• Allow elbows to point upward.
• Raise past shoulder height.

OVERHEAD TRICEP EXTENSION

START POSITION
• Seated with feet flat on the ground.
• Hold dumbbell vertically behind head with shoulders slightly out and 90 degree elbow flexion.
• Maintain head upright throughout exercise.

ENDING POSITION
• Dumbbell held above and slightly behind head.
• Elbows fully extended.

DON’T
• Lift feet off ground.
• Lift up from bench.
• Swing body back and forth.
• Let your head lean forward.
• Bring your elbows inwards towards the ears.

This information was written by STAR Therapy Services, an outpatient physical therapy group with six locations in Houston, Texas. At Star Houston Therapy Services, their number one priority is the patient. They strive to provide individualized treatment with hands-on, compassionate care. They perform comprehensive evaluations and encourage patient input for treatment planning and goal setting. For more information click here.

View the complete Exercising Do’s and Don’ts series below:

   

   

exercising do's and dont's