Simple Physical Therapy for Your Back

Grappin Clinic • May 29, 2019

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.


A physical therapist will conduct a thorough interview and examination tom help determine what your limitations and goals are and develop a customized program just for you.

We're going to show you two exercises today that help strengthen your body's core. The body's core is made up of abdominal muscles, hip, pelvic and spine muscles that help support your spine. Having a strong core can help prevent back pain and alleviate back pain.

Before starting an exercise program you may want to consult with your doctor to make sure everything's okay.

physical-therapy-back-pain-bridge-exercise

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

back-physical-therapy-plank-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.


You'll want to do this exercise on both sides and you can practice holding it for up to 30 seconds. For a more difficult version extend your legs and go up on your feet and elbow. Practice holding this exercise for thirty seconds.

On behalf of Duke physical therapy, thanks for watching and we hope you feel better soon.

To schedule an evaluation with one of our physical therapy specialists call Grappin Clinic today at (941) 426-9551

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