Lower Back Physical Therapy Exercises
Many people have some form of physical pain and don’t realize that other people suffer from these problems as well. One of the most common forms of bodily pain is low back pain because often, we engage activities that put strain on our lower back.
For example, there are many activities that can cause low back pain such as sitting at your computer with bad posture, lifting heavy items with the majority of stress placed on the low back, and in general, just having bad posture.
The way to counter lower back pain is to both strengthen the lower back and maintain correct posture. Also, when lifting things, one should lift with their legs and not their back.
One of our trained physical therapists at Cross Bay Physical Therapy will not only teach and train you on the correct posture but also strengthen the lower back so that good posture becomes automatic and the back can handle some strain without getting all “bent out of shape”.
Through a combination of exercise, stretching, and therapeutic massage, Physical Therapy will help you relieve your low back pain. Here are a few simple exercises we teach at our state of the art training facility.
- Knee to Chest Stretch - Lie down on the floor or a table with both legs flat and the toes pointing upward. Then grab the back of your leg above the knee and pull the knee toward the chest. Hold this stretch and feel the stretch in your lower back. Hold for one minute and then change legs.
- Standing Row - Standing in front of a machine that has an exercise band, grab the band with both hands and pull it toward your hip. At the same time, flex the lower back muscles. Repeat for 10-12 reps and do 3 sets.
- Leg Lifts - Lie down on a floor mat or table. Lie on your side. Lift the leg closer to the ceiling 1 foot off the the ground until you feel a hip work out. Repeat for 10-12 repetitions. Then switch legs. Do 3 sets of each leg.
It is important to first consult with a physical therapist before your try any of these exercises. Low back pack often revolves around poor posture, weak abs, and weak back muscles. At Cross Bay Physical Therapy, we will help you conquer this problem and understand how the cause and the solution of your low back pain.
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By Benjamin Bieber