Physical therapy can be used for everything from helping headaches to avoiding surgery. There are no limitations to the benefits of physical therapy, and we at Twin Boro Physical Therapy like to push the boundaries. If you are a resident of Marlboro, NJ, look no further than our Twin Boro Physical Therapy Location in Holmdel for a free consultation.
Twin Boro Physical Therapy offers 51 convenient locations across 16 New Jersey counties. We are the largest private physical therapy practice in the state of New Jersey and take pride in providing our patients with the latest evidence-based care. Many of our expert therapists have over 25 years of experience, allowing them to integrate years of knowledge and practice with continual adjustments from the newest scientific discoveries. We treat a wide range of patients and are dedicated to providing each one with the most efficient and effective path to recovery.
Stretches to Help Lower Back Pain
First things first, when you are experiencing lower back pain it is important to know the cause. Knowing the cause can prevent you from unknowingly aggravating the injury or prolonging discomfort. Our trained physical therapists can perform a comprehensive assessment of your back to try and pinpoint the root cause and develop a plan for alleviating this pain. However, if you are unable to come to the office and feel it a general soreness rather than an injury, there are a few at-home stretches we recommend.
Against common practice, the best thing you can do for lower back pain is to move. You may have the urge to rest and avoid movement, but this can actually cause the muscles to shrink and tighten up, leading to more pain. Trying to maintain your usual range of motion will help prevent any further pain and help provide a platform to build strength. Stretches are a great tool for this, such as:
- Lower-Back Bridges: Lying on your back, bend both knees and place the feet flat on the floor. Push through the feet and squeeze the glutes, lifting your hips in the air so the back creates a straight line with the knees and shoulders. Hold for 5 seconds and complete 5-10 repetitions.
- Upward dog: Lie on your stomach and place your hands flat on the ground by your shoulders. Gently press through your hands to lift the chest off of the ground as high as you can without causing excess pain. This should feel like a stretch rather than pain. Holds for 5 seconds 5-10x.
- Knee-to-Chest: Lie on your back and place both feet on the floor in a similar position to the lower-back bridge. Keep one foot on the floor and grab the opposite knee, pulling it towards the chest. Hold for 5 seconds 5-10x and repeat on each side. If comfortable, bring both knees to the chest and pull gently with the hands.
- Spinal twist: Lie on your back with both legs extended. Lift one knee to form a 90-degree angle with the hips. Gently let the knee fall across your body, creating a lower spinal twist. Turn your head to the opposite direction from the knee. Take 5 deep breaths, trying to twist further on each exhale. Repeat on both sides.
Contact Us
Are you interested in how physical therapy can help you in your everyday life? Residents of Marlboro, NJ, should reach out to our Twin Boro Physical Therapy office in Holmdel to get started. We can be reached by calling 732-264-9494 or by visiting our website.
