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Back in Action: Home Physical Therapy for Back Pain Expert Exercises and Remedies

Back in Action: Home Physical Therapy for Back Pain Expert Exercises and Remedies

Dr. Michael Derry, DPT, PT, OCS Jacksonville, Florida
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Back is the most common cause of pain in adults. Its treatment can be tricky but very effective. Home physical Therapy for back pain is an effective way to not only cure the pain but learn ways to prevent it in the future. Let's review evidenced based treatments and what I have seen help 100's of my patients! 

Easing Back Pain with Physical Therapy: A Spine Exercise Guide

One of the wonders of physical therapy, as described many times by various medical professionals, including at Mayo Clinic, is the relief it can bring to back pain sufferers. It's an evidenced based and truly helpful way to improve and even cure back pain! I have seen and treated so many clients that have experienced amazing relief with physical therapy.

Lower back pain in particular can be debilitating, but it doesn't have to stay that way. The cause of back pain can be elusive.

Needless to say, targeted back exercises provided by professional physical therapists are a key part of the treatment of back issues. For instance, strengthening your core muscles can greatly increase back strength and lead to decreased back pain over time.

Upper back discomfort can also be eased with the appropriate back exercise routines. Additionally, regular stretch exercises contribute positively to the overall health of your back, helping prevent any further injuries. Among recommended back pain exercises are the shoulder stretch which is particularly beneficial for upper back sufferers, and the spine stretch which targets that whole area quite efficiently.

Remember, the road to recovery can take time, but with Revision Health Services by your side, it becomes a journey of vital transformation. Suffering from chronic back pain? It's time to read up, start your tailored exercise routine, and take control of your health. One step at a time, and under the watchful eye of our physical therapists, your back will be in motion once again.

Treat Lower Back Pain at Home with Physical Therapy Exercises

At Revision Health Services, we're all about getting you 'back in action'. We understand that lower back pain can be a real hindrance, which is why we've developed a range of exercises that you can do in the comfort of your own home. You'll be surprised at how varied and effective home physical therapy for back pain can be. They range from core-strengthening exercises to targeted movements that ease pain, all designed to help combat lower back pain.

That said, remember everyone's back pain is unique and we spend years to help individuals learn how to treat and manage their back pain. Each patient and each approach is different and the best way to treat lower back pain is by starting with a comprehensive evaluation by a physical therapists. These visits are indeph and allow you to express and demonstrate your invidivual concerns.

But, let's start with some go-to exercises to help improve back pain.

Bent knee side rotation, great for gently mobilizing your lower back. Lay on your back and rock your knees Side to side. The floor is best but doing this in your bed would also work! 

bent knee side rotation stretch for back pain
Bent Knee Side Rotation

Another great stretch is the Cat-Cow stretch, it'll work wonders on your spine and is a great low back pain reliever. Think about poking your butt out and then tucking your butt underneath you! Here is a more detailed video of this great back stretch! 

cat cow stretch for lower back pain
Cat Cow Stretch

This stretch comes highly recommend! The Knee-to-Chest stretch. Not only does it help alleviate pain, but it also promotes a good range of motion and mobility in your lower back. In addition, it's essential to maintain an active lifestyle, so make sure to get a little bit of walking or cycling in – it all helps! It's simple but also very effective! 

knees to chest for lower back pain
Knees to Chest

With these exercises, you'll be well on your way to a pain-free and more functional life. We're with you on every step of your journey to wellness, encouraging you to keep going and celebrate each progress.

The great news is that each of these can be done at home and you don't have to go the gym or busy therapy clinic. Home physical therapy can be a great way to relieve your back pain! 

Take Charge of Your Spine Health: Exercises for Lower Back Pain and Other Physical Therapy Insights

If you're experiencing lower back pain, it might feel like it's taking over your life or it can be a simple strain that is more annoying than worrisome! At Revision Health Services, we want you to know that the power to alleviate your pain might be closer than you think. We spend time to figure out what the issue is and then the path to improve it. Some people just need a quick red flag screening to make sure nothing serious is going on. Others, may need a more comprehensive treatment plan to ensure they will recover. Often times people believe they need an MRI but 90% of the time they don't! 

With he guidance of a physical therapist and a well-curated regimen of exercises, you can play an active role in your recovery. Your lower back pain doesn't need to keep you on the sidelines. The evidence is clear that an active approach is best and I have seen this work so many times. Active, means you will be using movement to help improve your body. Now sometimes we use techniques such as manipulations or ice and heat to improve pain but the long term results come from hard work! 

Physical therapy is not just about managing pain but also about getting you back in action. With expert exercises, you can strengthen your spine and surrounding muscles, which can alleviate and prevent future occurrences of lower back pain. You could press into a stretch that not only feels good but also serves to improve your spine's health!

Learning to understand your body is an empowering part of therapy. Your therapist will guide you on how to correctly exercise your back, shoulders, and lower muscles. With time, you'll learn to distinguish between a therapeutic stretch and something that might exacerbate your pain. The aim is always to protect and support your spine through proper movements.

Keep in mind that everyone's journey with pain is different. What works for one might not work for all. But with a medical team that is dedicated to your care, you'll soon feel comfortable navigating your path to recovery. Remember, therapy isn't just about the destination, it's also about the journey. We're here to make sure your journey is empowering, uplifting, and ultimately leads you back to health!

3 Expert Exercises and Remedies for Back Pain Relief

At Revision Health Services, we understand how debilitating back pain can be, acute or chronic! But don't lose hope just yet; we're here with an encouraging twist on physical therapy. Our three expert remedies and exercises have been specifically designed to combat low back pain from the comfort of your home. In fact, I developed these in standing so you can do them virtually anywhere! 

  1. Standing L Stretch

A simple yet effective exercise. Stand up nice and tall and then place your hands on the counter top. From there bend over and stick your head between your arms. Once there, poke your butt out and feel that lower back stretch. A bonus, if you feel this in your upper back as well. This stretch has helped so many of clients that can't get on the floor to improve their lower back pain! 

  1. Standing Rotation Stretch

Up next, stand upright and then stagger your stance. If you right leg is in front then try standing tall and rotating to the right. You shouldn't hold this but try to rotation one way then switch feet and rotate the other way.

  1. Hip Flexor Stretch in Standing

The third remedy involves a similar stance as the rotation stretch above but instead of rotating I want to stand really tall and shift your weight forward. You should feel the in the front of the back leg. The hip flexors attach to the lumbar spine and worth stretching so make sure you practice this stretch until you get it right! 

Keep repeating them and make these home physical therapy back pain exercises a part of your daily routine! Persistence with these exercises and treatments often results in positive therapy outcomes. Don't let the pain back you into a corner. With Revision Health Services, you're Back in Action!

Your Comprehensive Guide to Home Physical Therapy for Back Pain 

Are you plagued by persistent back pain? Whether it's your lower back, mid back or the full spine, enduring this discomfort can be a damper on your daily activities. But don't worry, if you live the Jacksonville area, Revisino Health Services offers home physical therapy for back pain so you can not only improve but learn how to return to what you love to do! 

Offering you this comprehensive guide to back pain allows us to ensure everyone is receiving effective and evidenced based care. Carefully curated with expert exercises and remedies, it's your one-stop source to help you get back in action!

Figuring out how to take care of your spine can feel overwhelming and what I see from my patients, is that they really just want to make sure they are going to be okay! This ranges from learning what is causing the pain and what they can be doing to make sure they improve.

We are here to offer the reassurance and expert guidance you need. Our guide is designed to demonstrate beneficial exercises and to provide helpful tips that even the NHS would approve of. You will find detailed videos that guide you through each pose to ensure accuracy on my YouTube channel: The Resilient Spine.

5 Step Guide to Home Physical Therapy for Back Pain

  1. Find your team. That can be a physical therapist or even a primary care provider. You need to find someone willing to come to your home and figure out what is causing your pain! 
  2. Learn YOUR back. Everyone is different so spend the time to learn if you have a muscle, joint, or even a disc issue. Some think they have sciatica, but they often don't after we do some exploring.
  3. Develop a routine. It's important to note that improving back pain does take work. Time combined with curated, stretches, and strengthening exercises are often the ideal solution to improve back pain. Learning what you can do at home for your back does take work. Time combined with curated, stretches, and strengthening exercises are often the ideal solution to improve back pain.
  4. It's okay if you have sciatica or disc pain. If something more serious is going on such as disc issues or sciatica, those still can improve but it becomes even more important to lean on your team and providers to help you. Injections and surgery are still not first step options. - according to best evidence.
  5. Motions is lotion. An active recovery, is best. Stay moving so you don't lose strength in other parts of your body! 

Our blog provides a treasure trove of exercises that target your lower and mid back specifically. So, gear up and hold on, as your journey to a pain-free existence starts right here at home with Revision Health Services, your trusted partners in physical therapy!

In conclusion, home physical therapy for back pain is a highly effective and evidence-based solution to not only alleviate your pain but also equip you with preventive strategies for the future. Countless patients have found remarkable relief through this approach. Whether you're dealing with lower back pain or upper back discomfort, targeted exercises provided by professional physical therapists can make a world of difference. These exercises, which can be done from the comfort of your own home, range from core-strengthening routines to specific movements that alleviate pain and enhance back health. At Revision Health Services, we emphasize personalized care and guidance, tailoring the treatment to your unique needs. So, if you're ready to take charge of your spine health and embark on a journey to wellness, sign up for home physical therapy today. With the support of our expert team, you'll find yourself back in action, leading a pain-free and more functional life.


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Jermini-Gianinazzi I, Blum M, Trachsel M, Trippolini MA, Tochtermann N, Rimensberger C, Liechti FD, Wertli MM. Management of acute non-specific low back pain in the emergency department: do emergency physicians follow the guidelines? Results of a cross-sectional survey. BMJ Open. 2023 Aug 4;13(8):e071893. doi: 10.1136/bmjopen-2023-071893. PMID: 37541755; PMCID: PMC10407374.

Dr. Michael Derry is a Doctor of Physical Therapy and board certified in orthopedics. He is very passionate about treating lower back pain and helping people build their resiliency. He has spent time assisting at universities as well as managing large clinics before starting his own practice in Jacksonville, FL.

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