Nobody should have to live with chronic lower back pain. At Twin Boro Physical Therapy, we help our patients live pain-free lives and find rehabilitation programs that promote long-term wellness. If you are living or working in Clark, NJ, and ready to meet your movement goals, contact our Twin Boro Physical Therapy Clark location.
Twin Boro Physical Therapy has been a leading private physical therapy network in New Jersey since 1980. We are continually updating our methods and expanding our offerings to bring our patients the latest evidence-based care available. To provide the most comprehensive care for our patients, we employ highly trained hand therapists, occupational therapists, and physical therapists. Many of our therapists have advanced certifications and years of experience treating patients with diverse backgrounds, and we pair our patients with the therapist most suited to help them succeed.
By working with a therapist one-on-one, our therapist are able to form deeper connections with their physical therapist and develop a safe space to give feedback, suggestions, and ask questions. By creating this space, our patients are able to feel in control of their rehabilitation process and understand the goal of each movement in their plan. As they move through the program, their therapist will assess how their condition is improving and which modes of therapy are proving to be the most effective. The therapist can then make real-time adjustments to maximize the time spent in the clinic and encourage the best results.
Two Core Exercises for Lower Back Pain
When you have lower back pain, finding core exercises that don’t aggravate the lower back can be a challenge. While your physical therapist is best equipped to help you find the right exercise regime for you, here are two exercises to try that can help strengthen your core without causing pain.
Bird Dogs
This move helps to develop stability and strengthens the muscles down the length of the spine. To do this move, follow these steps:
- Move into a tabletop position with your shoulders stacked over your wrists and hips over your knees. This is your base starting position. Maintain a tight core throughout this exercise.
- Gently extend your left arm forward and hold this position. If you are able, lift the right leg up and straighten. Think about forming a straight line along your raised arm and leg with your back. If it is too challenging to raise both arm and leg at once, lift one at a time.
- Gently lower the arm and leg and repeat on the other side.
- Try to hold each lift for at least 5 seconds and up to 30 seconds if able.
Tabletop Leg Press
For this exercise, start by lying on your back with your knees bent in a table top position (your lower legs should be parallel with the floor and knees at a 90 degree angle). Follow these steps:
- Place your hands on your quads
- Squeeze your core like you are trying to press your lower back into the ground
- Press your quads into your hands and resist the movement by pushing back through your hands.
- Feel the core engage as your form resistance between the hands and quads.
- Hold for 5 to 30 seconds.
Let’s Begin!
Ready to see what lower back physical therapy can do for you? Residents of Clark, New Jersey, should schedule their first appointment at Twin Boro Physical Therapy in Clark by calling 908.402.6334 or visiting our website.
