Experiencing pain in your lower back? You are not alone. In fact, lower back pain is one of the most common reasons that our patients seek physical therapy. Residents of Bridgewater, New Jersey, that are experiencing lower back pain should check out Twin Boro Physical Therapy in Bridgewater to meet with one of our specialized physical therapists.
Twin Boro Physical Therapy was established in 1980 and has continued to grow ever since. At Twin Boro, we are dedicated to helping our patients achieve their goals quickly and effectively. We know how difficult it can be to take time out of your daily life for rehabilitation, so we ensure that your time spent in the clinic is intentional and your program is specifically designed for you.
With over 27 convenient locations across 16 counties, Twin Boro Physical Therapy is the largest private physical therapy network in New Jersey. At each of our locations, we employ highly trained physical therapists, occupational therapists, and hand therapists. When you come in for your complimentary consultation, you will be paired with an expert therapist who is specialized in your condition. As you move through your rehabilitation program, your expert physical therapist will pay close attention to your progress and make adjustments based on how your body responds to different treatments.
Exercising with Lower Back Pain: 3 Exercises You Can Do Lying Down
If your lower back pain makes it difficult to exercise while standing up, don’t fear. There are many exercises that can be done while lying down that are effective and can lead to progression towards more advanced moves. Here are 3 of our favorites:
Glute Bridge
Glute bridges are a classic exercise to strengthen the glutes, hamstrings, and core. To perform this exercise, follow these steps:
- Start by lying on your back with your knees bend and your feet flat on the ground hip distance apart.
- Tighten your glutes and core and press through your heels to raise your hips off of the floor as high as you can. Try to activate the core and leg muscles when performing this movement.
- Hold for a few seconds at the top and then gently lower your body
Dead Bug
Dead Bug is another classic movement that can be done while lying on your back. To perform this movement, follow these movements:
- Lie on your back and raise your knees into a tabletop position with the knees at a 90 degree angle stacked above your hips. Raise your arms to point towards the ceiling
- Slowly straighten your left leg until it’s straight while lowering your right arm towards the floor above your head. Hold this extended position and squeeze the core
- Bring your arm and leg back to their original position
- Repeat on each side 5 to 10 times or until your core feels fatigued
Clamshell
This is a great exercise to specifically target the glutes without putting strain on the lower back. The gluteus medius is activated in this exercise. To perform this movement, start by lying on your right side with your elbow bent and supporting your head. Follow these steps:
- While on your side, bend both knees to form a 90 degree angle with the outside of your right leg against the ground
- Keeping the feet together, slowly raise the left knee while squeezing your core and glutes
- Hold this open clamshell position for a few seconds and return the knees back to the starting position
- Repeat on each side 5 to 10 times or as many times as able
Let’s Work Together!
Our lower back experts are ready to help you meet your physical therapy goals. To get started, residents of Bridgwater should contact our Bridgewater office today. You can make your first appointment by calling 732.795.5611 or visiting our website.
