Physical Therapy For Back Pain
Physical Therapy is an extremely effective method to heal lower back injuries and pain. Lower back pain may arise due to an accident, weak muscles, or poor posture. At Cross Bay Physical Therapy, our physical therapists examine all of these possible causes and create a customized treatment plan to help you get back your health.
Poor posture is a leading cause of lower back pain. It can cause actual anatomical changes in your spine constricting blood vessels and nerves. Back pain due to poor posture may have different characteristics including back pain that may worsen at certain times of the day, pain that starts in your neck and moves to your lower back, and pain that decreases when you switch position.
At Cross Bay Physical Therapy, we will train your muscles to make good posture automatic and create a new habit that you can maintain throughout the day.
If your back pain was caused by an injury, we have a different approach. Our physical therapists will guide your healing process by first constructing a program that heals damaged cell tissue and then rebuild this tissue with strengthening and stretching exercises. Sometimes, lower back pain is triggered by a muscle spasm and stretching and exercises will relieve this spasm taking away much of your pain. Still, a weak back needs to be trained. Here are a few examples of exercises that will help strengthen your back:
- Hip Raises - Lie on your back with your feet on the floor. Squeeze your glides and raise your hips until your torso forms a straight line. Pause for 5 seconds and gently lower yourself to the starting position. Repeat 3 sets of 15.
- The Cobra - Lie face down on a mat with your legs straight and your arms straight on your sides. Contract both your gluten and your low back muscles easing your head, chest, arms, and legs off of the floor. Rotate your thumbs to make them point at the ceiling. Hold this position for 30 seconds and then lower back to the floor. Repeat 3 times.
- Core Exercises - Strengthening your abdomen goes a long way toward providing your back muscles extra support. Exercises like sit-ups and planks can have a huge effect when it comes to healing back muscles. A strong core supports your whole body.
It is important not to attempt these exercises without the guidance of a physical therapist at first for risk of injury. Our physical therapists make sure that you are not only safe but are on a smooth path of recovery. Having an expert at your side achieve your goals is of tremendous benefit when on a healing journey.
Call (718) 835-0084 and schedule your first visit with us.