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EXERCISES TO HELP RELIEVE BACK PAIN
“I was very pleased with my therapy sessions. Dr. Brindle was very thorough, knowledgeable and sensitive to my needs. I worked with Dr. Brindle, Chastity and Lisa. All were very professional and helpful. I went in with lower back pain and sharp pain down my leg when standing for any length of time. They gave me a set of exercises that I have continued doing at home. I can now walk and stand for long periods without pain. I highly recommend them!" – Joyce B. “I can now walk and stand for long periods without pain.” PATIENT SPOTLIGHT
1. Pelvic Tilt
Lie on your back with your arms by your sides, your knees bent, and your feet flat on the floor. Brace your inner core muscles by acting like you are pulling your bellybutton in toward your spine. Tilt your hips backwards, contracting your abdominals and flattening out your lower back. Return to neutral. Hold for 5 seconds and repeat.
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COME BACK TO HEART OF TEXAS PT! Has a pain flared up? Are you suffering with a new pain? Do you want to become healthier, stronger, and more active? If you answered yes to any of these questions you need to come back to Heart of Texas Physical Therapy. Call us today! Call for an appointment today and start your journey to a healthier, happier, pain-free life. Call today 254-301-7374 PT CONSULTATION
2. Bird Dog
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs.
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3. Wall Squats
Start by standing with your back against a wall and your feet shoulder width apart, placed slightly farther away from the wall. Slowly lower your body down the wall, digging your heels into the ground until your knees are at about a 90-degree angle. Then, press through your heels to raise your body back up the wall.
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