The spine is part of the main framework of our bodies, and it is the control center for the nerves that connect to the arms and legs. When a nerve in the back is constricted, the pain is excruciating, and the problem can lead to more than pain. When a nerve is pinched by a slipped disk or an opening in a vertebrae that is closing because of spinal stenosis, it can be debilitating. Physical therapy exercises can help strengthen the muscles in the back and improve posture, and this in turn can help stop the pain.
I have cervical spinal stenosis, and disks in my lower back and neck are herniated. The spine specialist I am seeing recommended physical therapy, either at home or with a professional physical therapist. I was instructed on a number of physical therapy exercises to help my condition. The physical therapy exercises I was given are helping to strengthen my back and reduce the pain.
Before beginning any exercise or physical therapy program, consult your healthcare provider to make sure the exercises are right for your particular condition. Your physician might recommend professional physical therapy. Use commonsense, and do not participate in at-home physical therapy exercises or activities that cause or increase pain in the back or limbs. Never participate in at-home physical therapy exercises if you are recovering from back surgery or other back problems without first contacting your physician for professional advice. Be sure to start slowly, and warm up by walking in place and moving your arms before beginning physical therapy exercises of any type.
Doing the lumbar roll will help increase muscle strength while stretching back muscles. Lie down with knees bent, feet on the floor, and with arms out to the side with palms turned downward. The body should form a T. While turning your head to one side, roll your hips to the other side. Shoulders and palms should maintain contact with the floor. Hold the position for approximately five seconds. Repeat these physical therapy exercises nine more times.
Regular sit-ups are hard on the back and neck, but partial sit-ups will help strengthen the abdominal muscles, and in turn it will help the back. Lay on the floor with knees bent and the soles of the feet flat on the floor. Hands should rest across the upper abdomen, and the back should remain in a straight line. Slowly raise your head off the floor until reaching the level of the chest, and rest the palms of your hands on your knees. Repeat this physical therapy exercise four more times.
The spine naturally curves in the lumbar area, and physical therapy exercises can help maintain this curve while strengthening the muscles of the lower back. Lie face down on the floor while propped up on both elbows, and relax the lumbar area of the spine. Maintain this position for about fifteen seconds before laying flat once again, and repeat these physical therapy exercises four more times.
Are your hips and back stiff? Try these physical therapy exercises to help restore flexibility. Lie on your back with knees bent and the soles of the feet flat on the floor. Clasp your hands around one knee as you pull it toward your chest, but let the leg do all of the work. Hold this position for approximately five seconds, and repeat this physical therapy exercise four times with each leg.
To enhance mobility and fortify back and abdominal muscles, lie on your back with knees bent, soles of the feet on the floor, and both hands behind your head with palms up for head support. With the gluteus and abdominal muscles tight, flatten the lower back against the floor. Hold that position for five seconds before releasing. Repeat these physical therapy exercises four more times.
These physical therapy exercises have greatly helped my back. I feel stronger than ever, and my back feels good when I am done with the exercises. As previously mentioned, ask your doctor if these exercises are right for you. What is right for one person might not be right for another. Only you know how your body feels. With advice from a healthcare provider or a physical therapist and the right exercises for your needs, you will also feel better than ever.