Physical Therapy in East Village, NY

Lower back pain can stem from various issues, including muscle strain, poor posture, or underlying conditions like arthritis. The physical therapists at NY Spine Medicine in East Village, NY are highly trained in orthopedic physical therapy and specialize in creating customized treatment plans. The following exercises are targeted toward back pain relief and can make a world of difference in your comfort, mobility, and overall well-being.

Pelvic Tilts

Pelvic tilts are a gentle way to mobilize the lower back and strengthen the muscles supporting your spine. To perform this exercise:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your abdominal muscles and push your lower back into the floor.
• Hold for a few seconds, then relax. Repeat this exercise 10-15 times, gradually increasing the number as you build strength. This simple movement can significantly contribute to lower back pain relief and is a staple in our physical rehabilitation programs.

Cat-Cow Stretch

The Cat-Cow stretch is a yoga-inspired exercise that helps improve flexibility and relieve tension in the lower back. Here’s how to do it:

• Start on your hands and knees in a tabletop position.
• Arch your back towards the ceiling (Cat pose), then dip it towards the floor (Cow pose).
• Move slowly and coordinate with your breathing, inhaling as you arch and exhaling as you dip. Perform this stretch 10-15 times. It’s an excellent exercise for joint pain relief and maintaining spinal flexibility.

Knee-to-Chest Stretch

This stretch helps elongate the lower back muscles and relieve tension. To perform the knee-to-chest stretch:

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee up to your chest, keeping the other foot flat on the floor.
• Hold for 15-30 seconds, then switch legs. Repeat this stretch 2-3 times on each side. It’s a common recommendation from our physical therapists in East Village, NY.

Bridging

Bridging strengthens the glutes, hamstrings, and lower back muscles. To perform this exercise:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
• Hold for a few seconds, then lower back down. Repeat 10-15 times. This exercise is integral to our physical rehabilitation programs in New York City.