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4 Simple Physical Therapy Exercises for Treating Chronic Back Pain

Is there anyone you know who has no history of back pain? The problem is so prevalent that at any given time, several people you know could be experiencing it. Fortunately, there are ways to ease the pain and go back to living your life to the fullest.

You are probably familiar with physical therapy. It is an excellent way to relieve pain, build strength in the body, and improve flexibility and mobility. Here, we will give you four simple physical therapy exercises for chronic back pain relief. Before beginning any exercise, it’s always best to talk to your doctor or physical therapist, especially if you have a serious back injury or disorder. 

1.  Cat-Camel Stretch

Start by getting down on all fours, making sure your knees are directly below your hips and your arms are straight. Slowly lower your head. Then, gently raise your back while breathing in, which is the “cat” portion of the exercise. Hold this position for about 10 seconds. Repeat three to five times. Then, raise your head and create a downward arch with your back, which is the “camel” portion of the exercise. Hold the position for about 10 seconds. Repeat three to five times.

This exercise mobilizes the lower back, helps stretch out tight muscles, and strengthens the abdominal muscles. You should build up to do 8 to 10 reps eventually. 

2.  Knee To Chest

Lie flat on the ground facing upward with your knees bent and your feet flat on the floor. Bring one knee towards your chest. Using both hands, grasp the back of your thigh and knee area. Hold this for 15 to 30 seconds (you should feel a stretch in your lower back), then switch to the other knee. Repeat the process three to five times per session.

This stretch is gentle enough to do for people with disc problems or arthritis.

3.  Supine Twist

Start by lying on your back with both knees bent and feet flat on the floor, shoulder-width apart. Then, place your arms out to either side of you in a T-shape position, palms facing up toward the ceiling. Take a deep breath, keep your waist on the floor, gently rotate your spine, and slowly draw one knee over your trunk while keeping the other leg extended straight. Hold the position for 5 to 10 seconds before releasing and alternating sides. Repeat two to three times per side.

If you have disc herniation problems, consult your professional before doing this stretch. Otherwise, it can bring you great relief from back pain.

4.  Wall Squats

To do wall squats, stand against the wall (about 12 inches from it) with your feet shoulder-width apart. Slowly press your back against the wall and lower yourself until your knees are bent, and you are in a squatting position with your thighs parallel to the floor. Hold this position for at least 10 seconds and slowly slide back up on the wall. Repeat at least 8 times, taking time to rest between sets.

Wall squats reduce stress on the lower back when squatting and allow you to experience the benefits of the exercise, such as more support for your back.

If you are suffering from back pain, it’s essential to consult your physician or physical therapist before starting any new exercise routine to ensure the exercises will help your specific diagnosis and not cause further damage. If you want a customized back pain relief exercise routine, please schedule an appointment with H2 Health. We can set you up with an effective physical therapy plan that addresses your symptoms effectively and safely.

Chronic Back Pain Treatment in Florida, Georgia, Kentucky, Maryland, Oklahoma, Ohio, Pennsylvania, Texas, Virginia, and West Virginia

At H2 Health, our physical therapists can provide you with a complimentary screening and create a treatment plan that addresses your back issues and brings you much-needed relief. It is better to do exercises under the supervision of a licensed professional, so you can make sure you are doing it correctly and reap the benefits while avoiding hurting yourself. To schedule a consultation with one of our physical therapists, call our office at (800) 699-9395, or use our convenient online request form.

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