Back pain is the most common symptom we see at Solutions Physical Therapy & Sports Medicine. If you can’t move without back pain, things like getting up out of a chair, walking, bending and lifting, or exercising can be difficult and painful.
If you have pain that gets worse when you get up out of a chair, walk, bend, lift or move, you need a plan to help. Here are 2 easy exercises you can do to move without back pain and live an active life again.
Chair Squat
Chair Squats are a great way to do 2 things:
- Build up strength and endurance in your legs. This puts less stress on your low back when you move.
- Improve control of your low back and endurance of your low back muscles.
Hold the bottom position for 5 seconds with your butt just above the surface of the chair. Make sure your low back doesn’t round out as you move.
Start with 2 sets of 10 of these everyday, progressing to 3 sets of 10 as they get easier.
Bridges
Bridges are another great way to improve low back awareness and control. They can also help you regain strength and endurance in your low back muscles and glutes.
Initially try to hold at the top for 10 seconds and do 2 sets of 10 reps. As they get easier, you can increase the hold times, trying to work up to 30 sec holds for 3 sets.
1 to 2 times a day is a good frequency for these.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating back pain and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request and appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to move without back pain?
- Your need help for basic tasks because your back hurts
- You avoid playing with your kids because your afraid of hurting your back
- You get out of shape and are more likely to get other diseases and injuries
But WITH a plan for to move without back pain you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to move without back pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
