back pain exercises, can be used to help reduce back pain. However, you may not know where to turn to find the most effective therapies for your back.
At Arrow Physical Therapy & Rehabilitation, our team is proud to help patients in eastern New Jersey find the physical therapy they need. One reason we’re able to offer such highly effective physical therapy treatments is our personalized therapy plans. Our plans are built using several key components.
For one thing, you’ll undergo a one-on-one evaluation to determine the source of your pain. Our team will also listen to your questions and concerns, and we’ll use this information to create attainable therapy goals that are specific to you. Finally, we’ll design a therapy plan with multiple evidence-based therapies to help you reach your goals. For example, one therapy that may be included in back pain treatment plans is back pain exercises.
Two back pain exercises that may be good for your back
If you’re looking for a therapy that can help reduce back pain, back pain exercises are a great choice. These exercises can be divided into stretching and strengthening categories, and both categories may be included in your Arrow Physical Therapy & Rehabilitation treatment plan. In fact, our therapists commonly recommend several back stretching exercises to our patients.
One stretch that may help your back is called knee rolls. To get into the starting position for knee rolls, you’ll first have to lay down on the floor. You’ll also want to place a small flat cushion under your head. Once you’re comfortable, place your feet flat on the floor, relax your upper body and tuck your chin into your chest slightly.
Once you’ve gotten into this starting position, roll your knees to the right while keeping your knees and feet together. Keep your shoulders flat on the floor and hold the stretch for 10 to 15 seconds or one deep breath. Roll your knees back upright to return to the starting position and then roll them to the left. You’ll want to do eight to 10 reps to the left and right for a thorough stretch.
A second stretch that may benefit your back is the knee-to-chest stretch. To begin this stretch, lay flat on your back and bend your knees until your feet are flat on the floor. Then, bend your leg toward your chest from the hip while keeping your back flat on the floor. You can put your hands on your knee if you need help holding this stretch, and you’ll want to hold the stretch for 10 seconds. Switch back and forth between your left and right legs until you’ve completed three to five reps on both legs. You can also bring both legs up to your chest after your first few reps.
Back stretches are just one therapy that may be included in your treatment. In fact, our Arrow Physical Therapy & Rehabilitation team can build you a plan that also uses therapies such as:
- Strengthening exercises
- Massage therapy
- Electrical stimulation
- Active Release Techniques®
- Manual therapy
Are you suffering from chronic back pain? Would you like to find out more about back pain exercises and other therapies that can help reduce your back pain? Arrow Physical Therapy & Rehabilitation is here to help you.
Contact our team today for more information or to schedule an appointment.