Simple Physical Therapy for Your Back
Core Strength: Physical Therapy for the Spine
Hi my name is Jesse Mathers, I'm a physical therapist at Duke University Medical Center. I see people every day with back pain and physical therapy can be an invaluable tool in reducing back pain and getting people back to the activities they love.
Let's get started. The first exercise is called a bridge. Lie on your back and bend your knees. Tighten your abdominal muscles as if you are putting on a pair of tight pants. Try not to hold your breath. Now slowly lift your hips off the bed as high as you can squeezing your gluteal muscles together. Hold a few seconds and slowly lower back down. There should not be any back pain associated with this exercise
The next exercise is called a side plank. Lie on your side with your shoulders, hips and knees aligned in a straight line. Prop yourself on your elbow and look straight ahead to protect your neck. Leaving your knees on the mat, lift your hips off the mat as far as you can, hold for several seconds and slowly lower down.
