The 5 Best Beginner Exercises for Low Back Pain

Source: Breaking Muscle

Low back pain is one of the most common complaints of adult Americans, so we put together a list of the some of the most effective exercises to help get rid of pain.

Stretching Exercises

Seated Long Hamstring Stretch

Begin in a comfortable sitting position with your feet straight out in front of you. Lean forward and try to touch your toes – touching is not necessary, just go as far as your body will let you. You should feel this stretch from the buttocks down the backside of the leg.

Hold stretch for 10 seconds, repeat 3 times.

Cat Camel

Start this stretch on all fours, with your hands and knees on the ground. First, lift your back into the air above you, as if it is being pulled by a string. Round your shoulders and roll your head forward. Then, bring your chest and lower back down, bring your shoulders back, and relax. Make sure to remember to breathe deeply for both movements.

Hold each for 5 seconds, and repeat 3-5 times.

Strengthening Exercises

Pelvic Tilts

Lay on your back with your knees bent and your feet pressed to the ground/mat. Start this position with a neutral spine, then tighten the abdominals and try to press them down into the ground, and allow hips to raise naturally. Hold for three seconds.

Repeat this 10 times for three sets.

Glute Bridges

Begin by lying on your back with knees bend and feet pressed into the floor, similar to the pelvic tilts. Press your feet into the ground to raise your hips so that your back is in line with your thighs.

Repeat this 10 times for three sets.

Prone Press Ups

Start in a pushup position: On a mat, face down, with hands by your sides. Relax your feet, and push your fingertips into the ground to raise the upper half of your body into the space above you. Hold for up to 5 seconds.

Repeat this 10 times for 3-5 sets.

To learn more about the causes and treatments of low back pain, click here.

Low Back Pain: Why You Have It, and How to Fix It

Source: Mayfield Clinic

How does the low back work?

The lumbar spine is what is most commonly referred to as the low back, and it is comprised of the last 5 vertebrae of the spine before the tailbone (sacrum). The vertebrae are stacked above each other, and there are intervertebral discs (IVDs), which are very tough fribrocartilaginous joints that can withstand a lot of bending and pressure, but if it is overdone, or a chronic issue, you may experience pain.

What causes back pain?

Back pain can be caused by anything that stresses the joint, whether a one-time stressor like lifting a heavy object incorrectly, or a chronic issue like sleeping on an uneven bed or having bad posture. Additionally, because our spine has many nerves running through it, it’s possible that an imbalance in the spinal structure can cause pain to radiate down the leg as well. This condition is known as sciatica, and is also very common among the older population. Low back pain is one of the most common pains among people in the US, and if it lasts longer than 72 hours, there might be a problem that needs immediate care.

How Can Physical Therapy Help?

Because of the sensitivity of the spine, physical therapy is usually recommended before other, more invasive procedures like surgeries or injections. If your back pain is affecting you from doing your daily activities, even if that means things like heavy lifting or sports, physical therapy can get you back into shape, or at the least help you get to doing most tasks pain-free. With mobilizations and strengthening exercises, our goal is to get you back to where you were and to get you stronger, and to advance with proper mechanics so that we can avoid this issue in the future.

What can I do to help myself?

Improve your posture

Posture is something that is always present, and if your back is not aligned, and your spine is out of line with your shoulders and hips, you might be experiencing pain. Align your posture by making sure your shoulders aren’t rounded, and stacking your shoulders above your spine, and above your hips, all in one vertical line. Note that this proper posture is even more important when sitting, because just having shoulders rounded can cause this system to go out of whack.

Exercise

There are many exercises that can help low back pain, but as always, don’t don’t exercise if you’re in pain. Low-impact exercises like swimming are great for keeping strong, but there are also low-back specific exercises that might help. Many people find that yoga is helpful, as this practice usually contains low-impact, slow movement, which can help improve both mobility and stability in the lower back.

Summary

  • Low back pain can be caused by many different things, but there are a few things that can always help: proper posture, stretching, and strengthening.
  • Physical therapy is one of the most common ways to relieve low back pain, and most people leave their first visit feeling better.
  • Try the exercises suggested here to help ease pain and prevent future symptoms.
    5 Moves to Get Rid of Back Pain for Good

    5 Hip Movements to Help Strengthen and Prevent Pain

    Source: PopSugar

    Hip pain is something that affects up to 1 in 10 Americans, but there are some exercises that can help almost anyone ease or eliminate pain.

    Strengthening Exercises

    Supine Bridges

    Begin lying on your back with your arms resting at your sides, your legs bent at the knees, and your feet flat on the ground. Tighten your abs and slowly lift your hips off the floor into a bridge position, keeping your back straight and in a neutral spine.

    Seated Marching

    Begin sitting upright in a chair with your feet flat on the floor. Keeping your knee bent, lift one leg and lower it back to the ground, then repeat with your other leg. Continue this movement in a marching motion while alternating between legs.

    Clamshells

    Begin lying on your side with your legs bent to 45 degrees and feet together. Lift your top knee upward while keeping your feet together, then lower it back down and repeat.

    Prone Hip Extension

    Begin by lying on your stomach with both legs stretched straight behind you. Slowly lift one leg upward as far as you can without arching your low back, then lower it back to the starting position.

    Sidelying Hip Abduction

    Begin by laying on one side, and slowly lift your upper leg toward the ceiling, then lower it back to the starting position. When finished with one side, lay on the other side and perform the same movement with the opposite leg.

    To learn more about the causes and treatments of hip pain, click here.

    Common Causes of Hip Pain and What You Can Do To Manage It

    Source: SDK Pilates

    How does the hip work?

    The hip is a ball-and-socket joing that is essential to everyday activities, such as walking and going up and down stairs. It is responsible for flexion and extension of the legs. The hip joint has a good range of movement, and is very stable and rarely dislocates, even after high-impact trauma.

    The joint is surrounded by a tough, fibrous sleeve, called a capsule, which helps hold the hip and thigh bones together. The capsule is lined by a synovium, which produces a fluid that nourishes the cartilage, lubricates the joint, and allows fluid movement. The hip joint is moved by several muscles that allow you to rotate your hip and walk.

    Source: Bacher Tai Chi

    What causes hip pain?

    There are many different causes of hip pain, and these depend on the case. Pain can be caused by a sudden trauma, or by repetitive improper movement. One common cause is osteoarthritis, a condition that affects the body’s joints. The surfaces within the joint are damaged so the joint doesn’t move as smoothly as it should. Your doctor will be able to tell you what has caused your pain, but the information and exercises here can be relevant for most cases.

    What can be done to help?

    Physical Therapy

    If your hip pain is affecting your activity and persisting, ask your GP about referral to a physical therapist or physiotherapist. Physiotherapy can help you manage pain and improve your strength and flexibility, which will focus the stress on your muscles, and relieve stress from bones and joints. A physiotherapist can provide a variety of treatments, help you understand your problem, and get you back to normal activities.

    Surgery

    Surgery may be recommended if your pain is very severe or if you have mobility problems. Your doctor will discuss what the surgery may involve, as these usually are determined on a case-by-case basis.

    What can I do to help myself?

    Lose Weight

    If you’re overweight, losing weight can usually help release pressure from the knee joints.

    Exercise

    Low impact activities such as swimming, cycling, and using a cross-trainer are particularly good. This helps strengthen the muscles, and allowing the muscles take on more of the stress, and minimizing the joints from absorbing shock.

    Summary

    • Hip pain can be caused by several different things. Whatever the cause, exercise and keeping to a healthy weight are always good objectives, as these can help reduce symptoms.
    • You can take painkillers to ease the pain. Taking painkillers can also help you stay active without causing extra pain during/after exercise.
    • Try the exercises suggested here to help ease pain and prevent future symptoms.
    Hip Stretches and Strengthening Exercises

    6 Knee Strengthening Exercises You Can Do Right Now

    Source: Pinterest

    Knee pain is something that affects up to 1 in 5 people, but here are several movements that can help ease or eliminate pain:

    Stretching Exercises

    Seated Piriformis Stretch

    While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other. Next, pull the top knee upward towards your opposite shoulder for a stretch.

    Seated Hamstring Stretch

    While seated, rest your heel on the floor with your knee straight and gently lean forward until the stretch is felt behind your knee/thigh.

    Strengthening Exercises

    Knee Extension/Long Arc Quadricep

    While seated with your knee in a bent position slowly straighten your knee as you raise your foot upward as shown.

    Laying Straight Leg Raise

    While laying (or for an easier alternative, do this while sitting), raise up your leg with a bent straight knee. Keep the opposite knee bent with the foot planted to the ground.

    Standing Hip Abduction

    While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your arms for support if needed for balance and safety.

    Squats

    Stand with feet shoulder width apart, and in front of a stable support for balance assist if needed, bend your knees and lower your body toward the floor. Your body’s weight should mostly be directed to the heels of your feet. From there, return to a standing position. Knees should bend in line with the 2nd toe, and shouldn’t pass the front of the foot too much.

    To learn more about knee pain, click here.

    About Your Knee Pain and How to Reduce Symptoms

    How Does the Knee Work?

    The knee joint is where the thigh and shin bones meet. The end of each bone is covered with cartilage, which allows the ends of the bones to move against each other with minimal friction.
    The knee joint has two extra pieces of cartilage called menisci, which spread the load more evenly across the knee. The knee joint is held in place by four large ligaments. These are thick, strong bands which run within or just outside the joint capsule. Together with the capsule, ligaments prevent the bones from moving in the wrong direction or dislocating. The thigh muscles (quadriceps) also help to hold the knee joint in place.

    What Causes Knee Pain?

    There are many different causes of knee pain. A common cause is osteoarthritis, a condition that affects the body’s joints. The surfaces within the joint can be damaged so that the joint doesn’t move as smoothly as it should. Your doctor will be able to tell you what has caused your pain, but the information and exercises here will be relevant for most cases.

    What can be done to help?

    Physical Therapy

    If your knee pain is affecting your normal daily activity and is persisting, ask your GP about referral to a physical therapist. A physical therapist, or physiotherapist, can provide a variety of treatments, help you understand your problem better, and get you back to your normal activities.

    Surgery

    Surgery may be recommended if your pain is very severe or you have mobility issues. Your doctor will discuss with you what the surgery may involve.

    What can I do to help myself?

    Lose Weight

    If you’re overweight, losing weight can usually help release pressure from the knee joints.

    Exercise

    Low impact activities such as swimming, cycling, and using a cross-trainer are particularly good. This helps strengthen the muscles, and allowing the muscles take on more of the stress, and minimizing the joints from absorbing shock.

    Summary

    • Knee pain can be caused by several different things. However, whatever the cause, exercise and keeping to a healthy weight can reduce symptoms and have the potential to cause a multitude of other physical and mental health benefits.
    • You can take painkillers to ease pain. Some find that taking painkillers before exercise can help them to remain active without causing any additional pain.
    • Try the exercises suggested here to help ease pain and prevent future symptoms.
    Knee Strengthening Routine

    Why Evolve?

    Why we do what we do

    Physical therapy is just one of the many important aspects of overall health, and ranges from treating long-term nagging pains to short-term acute pains. Our therapists pride themselves on their willingness to help and on their love of watching people grow by getting physically stronger. Each member of our team is dedicated to making therapy pain-free, enjoyable, and productive. We pride ourselves on our commitment and attention to detail, and we find that our patients and clients also do best when they prioritize their treatment.

    Our team

    Our goal first and foremost is to deliver the best plan of care to you, the patient. We value positivity, and are proud of the connections we’ve made with patients. Evolve is not a cookie-cutter approach to physical therapy, we work hard and encourage patients to do better. We do our best to motivate, educate, and help you grow. We believe in everyone’s inherent power to fix themselves, and we’re here to show you the way and how to do that. Each member of our staff has their own reason for being a part of the team and their own method and style of doing things, and we work hard to ultimately make you better and healthier than you were yesterday. Our team is well-versed and experienced with young athletes as well as older generations, with both inpatient and outpatient treatment centers, and with many different modalities and treatment styles, so you can be sure that we’ll be able to work with you to help you succeed.

    What we expect of you

    Physical therapy is unique because it does not reward laziness; there is no quick fix, and usually no magic pill. Physical therapy rewards showing up, doing the work, and giving it your all. We encourage patients to prioritize treatments, to come to sessions consistently, and to do prescribed home exercise programs. In physical therapy and physical fitness in general, there is a direct relationship with work done and gains achieved. We will help you and push you to reach your limits and will build a relationship to work together to get you better.

    Click to get started!

    We’re Hiring!

    Evolve Physical and Occupational Therapy and Sports Rehabilitation is in search of a Physical Therapist specializing in Manual Therapy for our beautiful spa-like location in Marine Park, Brooklyn.

    Do you have healing hands?

    Do you have a passion for manual therapy?

    Do you constantly seek to learn more and improve those skills?

    Do you want to control your career?

    Do you have more to offer, and your current job does not give you the opportunity to fully express your true potential?

    If these skills overlap with yours and you have a passion for helping people, and are always interested to learn, you should consider applying to work at Evolve Fit For Life Physical Therapy.

    Unlike other outpatient sports medicine facilities, Evolve is 100% committed to our staff. Our goal is to help determined, growth-oriented and fun physical therapists achieve their full clinical potential.

    We offer mentoring on how to achieve clinical excellence as well as training for therapists who have their sights set on management or creating their own performance program.

    We offer competitive salaries along with strong upward growth potential, and health benefits.

    Join a company where we value our employees with competitive salaries, incentives, health benefits, PTO and 401K!

    Must be licensed to work in New York, and new grads are welcomed as well!

    www.evolveny.com

    Job Type: Full-time

    Required education: Master’s or Doctorate

    Required experience: New grads may apply, entry level or experienced

    Compensation: Competitive, based on experience

    If you think we’d make a good fit, please click below to send us your resume and cover letter!

    What is Physical Therapy?

    What is Physical Therapy?

    Physical therapy is a physical medicine and rehabilitation program with two main goals: To reduce pain and improve/restore mobility. Physical therapy is a very wide profession, and professionals can work with patients from birth to old age in order to heal ailments and injuries or improve overall movement. These fields include health and wellness, and span to fitness as well, and professionals can work with anybody from injured patients high functioning athletes.

    Who is a Physical Therapist?

    A physical therapist is most commonly a classically trained Master or Doctor, either with an Master’s of Physical Therapy (MPT/MSPT) degree or Doctorate of Physical Therapy (DPT) degree, who can establish a diagnosis and develop and enact a plan of care for a long term recovery. Physical therapists use researched and proven methods based in science and medicine, and work along with medical doctors, primary care physicians, and surgeons to help bring the patient to his or her full potential.

    The Goal of a Physical Therapist

    The goal of a physical therapist is to properly assess and diagnose an abnormality in movement and to help the patient perform maintenance and to properly move in the future in order to strengthen the area of the body that needs healing. Another goal of a physical therapist and his/her staff is to develop a long-term relationship with the patient and to create an environment that fosters growth and understanding, which will encourage health and wellness and a speedy recovery.

    On and Off the Field

    Physical therapy doesn’t just happen in the office. It is important to see a professional at least once a week (and in some severe cases up to twice a day 6 times a week), but in most cases, the physical therapist will give the patient some exercises to do at home, and it is important for the patient to keep up with their healing or training regimen to achieve a full recovery as quickly and painlessly as possible.

    Welcome to the Evolution

    Welcome to the Evolution


    Based in Brooklyn, Evolve Physical Therapy has been treating patients for over six years and has seen people from all walks of life come through our doors. The ailments that we have addressed are just as diverse as the customers we have seen, but the one underlying commonality among all of them is a desire to change their habits to promote better health and speed recovery. This has led us to develop our Fit For Life program.


    Fit For Life is more than physical therapy. It’s about creating a healthy lifestyle for all people, client or not. With the proper motivation and guidance, we all can be the best version of us that there is. We don’t need to run a marathon or become body builders overnight, but take those important key steps to modify our lifestyles toward a fitness goal. This blog will be dedicated to that pursuit as well as managing pain and the underlying injuries therein. We hope you come by often and check our posts out or even sign up for our newsletter and get monthly updates to your inbox. See you soon!


    Thanks for stopping by

    GET BUSY
    GETTING BETTER

    SIGN ME UP