Have you noticed more back pain while at home during the pandemic? We know with limited access to PT and gym equipment, it can seem difficult to beat those unwanted aches and pains.
Fortunately, at Complete Physical Rehab, we have put together some helpful exercises to get you moving and help relieve your back pain. If you notice any pain while performing these exercises, or you have questions about the technique for any of them, make sure to stop and consult with your physical therapist ASAP.
Give these back exercises a try today!
Standing Hip Abduction 45 Degree Angle Back AROM
Begin by standing up straight, behind the backrest of a chair. Place one hand on the back of the chair and one on your hip. Lift one foot off the ground and slowly swing it behind you and then back to its original position, keeping your foot off the ground the entire time. Make sure your back stays straight during this exercise to feel the stretch in your lower back, hip, buttock, and thigh. Continue this motion, doing 3 reps of 10 on either side.
Standing Shoulder Flex/Hip Ext With Back Arch (Wall)
Begin by facing a wall, arm-length apart, with your palms placed flat onto it. In one fluid motion, lift your right arm straight up toward the sky while also swinging your left leg out behind you, and then bring them both to the wall in front of you. Keep your left hand placed flat on the wall to steady yourself. Continue this motion, doing 3 reps of 10 on either side. This is a great way to get a deep stretch not only in your back, but also in your shoulders and hips.
Neural Mobility (Outward Turn)
Begin by lying with your back flat on the ground with your knees bent up and feet flat on the floor. Make sure you are on a comfortable surface. Clasp your hands behind your right thigh and pull it off the ground toward your chest. Then, slowly straighten out your leg so your foot is facing straight up toward the sky. Flex your foot once your leg is fully straightened, then bring your leg back down to a bent position, still keeping your hands clasped around your tight. Continue this motion, doing 3 reps of 10 on either side. These steps will allow for a good stretch in both your back and your calf muscles.
At Complete Physical Rehab, we want to make sure you are still getting moving and receiving the care you need during the quarantine. We will be sharing some helpful tips and information for staying active and healthy while also staying safe at home.
As always, if you have any questions about anything, don’t hesitate to contact us.
Wishing you health and comfort during this time,
Dr. Asha Pumarada is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation. With over 20+ years of treatment experience, she is a McKenzie Certified back pain specialist, an LSVT BIG certified specialist for Parkinson’s disease, and is one of the most sought after vestibular therapy specialists in Elizabeth and Jersey City, they specializing in the treatment of all dizziness, vertigo, and imbalance issues along with her husband, Dr. James Pumarada.