Spinal Orthopaedic Rehabilitation: Recover Your Health and Function

At Twin Boro Physical Therapy, we offer specialized services in spinal orthopedic rehabilitation to help patients recover their health and function. With 51 locations across 13 convenient counties, New Jersey residents are never far from high-quality care.

3 Seated exercises to reduce back pain

Before beginning any new exercise program, we recommend discussing with your physical therapist or other medical provider to ensure you are only performing movements beneficial for you. For best results, we recommend scheduling a consultation at Twin Boro Physical Therapy, where you will be able to discuss your specific concerns and begin a tailor-made rehabilitation plan for your needs. 

For those with minor aches, pains, or tension in the spinal region, the following 3 seated exercises can be performed at home.

1. Seated twist

This exercise works the piriformis, oblique rotators (internal and external), and glutes,  and can be performed multiple times throughout the day.

1. To begin, sit with your legs straight in front of you and your back straight.
2. Cross your left leg over the right leg.
3. Place your left hand behind you for support.
4. Place the right hand on the outside of the left knee.
5. Gently twist to the left. Focus on keeping your spine straight and twisting at the lower spine.
6. Look over your left shoulder and hold for 15-30 seconds.
7. Return to the starting position and repeat on the right side.
8. Repeat each side 2-4 times.

2. Seated side straddle stretch

This exercise works the hamstrings, erector spinae, and extensor muscles, and can be performed multiple times throughout the day.

1. To begin, sit on the ground with your back straight.
2. Extend your right leg in front of you at a 45 degree angle and bend the left leg so the left foot meets the knee or ankle of the right leg. Your left knee should fall outward toward the ground.
3. Slowly reach toward your right ankle, putting the hands on each side of the leg. You may have your hands on either side of your thigh, knee, or ankle, depending on your level of flexibility.
4. Hold this position for 30 seconds. Try to take deep breaths and extend a little bit farther on each exhale. Do not force your body.
5. Return to neutral position and repeat on the opposite side.

3. Knee to chest stretch

This exercise works the quadratus lumborum and can be performed multiple times throughout the day.

1. To begin, lie on your back on the ground with your legs straight.
2. Lift your right leg with the knee bent.
3. Interlace your fingers around the right knee and gently pull it toward your chest.
4. Take deep breaths and try to find a deeper stretch on your exhales.
5. Tighten the stomach muscles and try to keep the back flat on the floor.
6. Hold for 30 seconds.
7. Gently release the leg and return to neutral position.
8. Repeat on the other side.
9. Repeat each side 5-10 times.

Let’s work together!

Spinal orthopedic rehabilitation can help patients of all ages recover their health and function. If you are experiencing symptoms of back pain or spinal discomfort, schedule your first appointment at Twin Boro Physical Therapy. To get matched with a professional at your nearest clinic, call 732.554.0775 or visit our website.