Back pain is a common condition that can impact a person’s ability to perform daily activities and impact their quality of life. Physical therapy can be an effective way to manage back pain and improve function. Here are some exercises recommended by physical therapists:
- Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upward, then relax and lower your pelvis. Repeat 10 times.
- Cat-Cow Stretch: Start on your hands and knees. As you inhale, arch your back and lift your tailbone and head. As you exhale, round your back and tuck your chin to your chest. Repeat 10-20 times.
- Knee to Chest Stretch: Lie on your back with your knees bent and feet flat on the floor. Hold one knee to your chest and hold for 30 seconds. Repeat with the other knee.
- Hamstring Stretch: Lie on your back with one leg straight and the other leg bent. Keep your back flat on the floor and use a towel or strap to gently pull the straight leg towards your chest. Hold for 30 seconds and repeat with the other leg.
- Bridging: Lie on your back with your knees bent and feet flat on the floor. Tighten your glutes and lift your hips towards the ceiling. Hold for 5 seconds and lower back down. Repeat 10 times.
Remember to always warm up before beginning these exercises and to listen to your body. If you experience pain, stop and seek the advice of a physical therapist. A physical therapist can create a personalized treatment plan and provide modifications to these exercises as needed to best manage your back pain.