Health Blog

Get Back to Comfort with These Back Exercises – All of Which You Can Do at Home!

Back Exercises

Are you feeling back pain after being quarantined to your home? You may be wondering, “Why is this? I’ve barely left the couch!” Well, therein lies the issue.

The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think – especially in the back.

Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your back pain and get moving! 

Always exercise and stretch within your comfort zone. Never push into pain and if you are unsure of doing any of the exercises below, simply consult your physical therapist first.

6 exercises to stretch those back muscles:

  • Lumbar Rotation Stretch in Lying. Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!

Here is a video for your reference: https://vimeo.com/333092920/1dbb30daae

 

  • Bird Dog (Leg Slide). With major businesses shutting down, we know how disappointing it is to not be able to attend the weekly yoga classes you enjoy so much. Fortunately, you can bring the same yoga stretches to your own home. Begin on the floor with your knees bent beneath you and your hands flat in front of you, so your back is flat toward the ceiling. Stretch your left arm out in front of you and your right leg out behind you, so your toes are pointing down at the ground. Hold this stretch and then repeat on the opposite side, with your right arm and your left leg. The Bird Dog (Leg Slide) exercise is great at targeting the back muscles to give you that relieving stretch you’re looking for! 

Here is a video for your reference: https://vimeo.com/371130374/85ad5de4ee

 

  • Hip Bias Lunges (Back Heel Down). Who doesn’t love a good lunge? This is a great exercise to get you moving. As a bonus, it not only targets your back but also focuses on your knee muscles. Begin standing in a slight lunge position with one leg slightly bent out in front of you and the other leg straight behind you. Lean your torso forward so it is almost in a 90 degree angle with the floor (this will cause your back leg to bend, as well). Hold this stretch and continue reps on the side you are on, then switch sides repeating the same steps.

Here is a video for your reference: https://vimeo.com/391227766/dc90917bdc 

 

  • Standing Hip Abduction 45 Degree Angle Back Arom. This exercise may have a lengthy name, but we promise it’s not that difficult! For this exercise, you will need a chair or something else to steady yourself. Stand with your left hand on the back of the chair and place your right hand on your hip. Keeping your back straight and face forward, slowly kick your back leg out behind you until you feel the stretch in your back. Continue a few reps and then switch sides, placing your left hand on your hip and kicking your left leg out behind you. Make sure to always keep the opposite hand on the chair to steady yourself. 

Here is a video for your reference: https://vimeo.com/285854056/0165cea4f4

 

  • Standing Shoulder Flex/Hip Extension With Back Arch (Wall). Another exercise that has a lengthy name but is very easy to do! For this exercise, you will begin standing with your hands outstretched directly in front of you on a wall. In a fluid “swinging” motion, extend your right arm and left leg behind you so your back is arched, then bring them both toward the wall. Continue doing this in fluid motions. After a few reps, repeat this exercise on the other side of your body, with your left arm and right leg.

Here is a video for your reference: https://vimeo.com/394420569/71808708d0

 

  • Neural Mobility SLR (Outward Turn). Looking for a great way to stretch your back, legs, and glutes at the same time? This exercise is for you! Begin by laying down on your back with both arms clasped around your right hamstring. Raise that leg in the air, keeping the left one bent with your feet flat on the ground. Flex your right foot that is in the air so that the bottom of your foot is flat facing the ceiling, then point that foot so that your toes are straight up toward the ceiling. Then, slowly bring that leg back down to a bent position between your hands. Continue for a few reps and then switch legs, repeating the same steps.

Here is a video for your reference: https://vimeo.com/370059225/1087fe3a40

 

Questions?

If you have any questions about any of these exercises or if you are looking for more ways to relieve back pain during the quarantine, contact Orthopedic and Balance Therapy Specialists at any time. We want to make sure you are as comfortable as possible while also staying active at home!

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Stephanie McGuire
Stephanie McGuire
03:04 14 May 20
Everyone at OBTS - Valparaiso has been great to work with! They are all friendly, thorough, and knowledgeable. I am in my mid/late 30's and had to have lower back surgery. They were quick to get me in for an appointment, answered my questions, are very attentive to how I'm feeling, marking my progress, and closely monitoring that I'm doing each exercise appropriately to get me stronger and more prepared to return to my active lifestyle. They also offer dry needling, laser therapy, and electrical stimulation, which is really nice. I definitely recommend them if you're looking for a PT place. If I ever need PT again in the future, I already know who I'm going to reach out to.
Susan Resteau
Susan Resteau
16:41 22 Apr 20
I was referred to Orthopedic & Balance by a friend who is also a nurse. It proved to be a great recommendation. Having gone through a knee replacement followed by a hip in a short period of time, it was these folks that helped me recover. They have a super staff & if I need assistance again I will most definitely return.
Yvonne Condo
Yvonne Condo
15:26 13 Apr 20
Noel was fantastic and very patient with me. Also, he is funny. Everyone here is wonderful, highly recommend them.
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22:34 27 Feb 20
Amazing therapists! So kind and patient! They helped me recover from my seventh concussion! No more nausea and 100% improved balance. I made a full recovery in 6 weeks!
Hile Originals
Hile Originals
02:11 31 Jan 20
My neurologist prescribed balance therapy, which was done here at OBTS. I was skeptical of balance therapy at first, but by golly, it worked! It helps that the staff is phenomenal and fun, which helps make therapy sessions a little easier. If I ever have other therapy needs, I will make a return trip here.
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I'm in my 4th Week & the Results are Demonstrable ! Referred by my Doc and he's pleased as well. Very Welcoming & Pleasant Atmosphere.... Very Talented & Fun Staff. Chuck H.
Ruth Bowlin
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All your people are very helpful and answer any questions I have enjoy the great help they have given me so can be active again
bill steinbrecher
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21:38 17 Jan 20
I enjoyed each visit at OBTS for each of my therapy sessions. They helped and I felt I was a part of a family as I got to know each of the therapists.
rodney dowell
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22:35 13 Jan 20
Ortho/Balance helped me achieve full movement of my knee after full knee replacement. Their Physical Therapy Dept. is exceptional.I have been to other PT CLINICS; but Ortho/Balance outshines them all by a Hundred fold. They are caring and they don't rush you through. I recommend them above all others, they truly the BEST. I was fortunate to have found them by accident. All the staff are great; but Joe Lucio is top shelf. He is attentive and doesn't hurt you Very gentle and gets the job done. THANK YOU ALL RODNEY DOWELL
Amber Verstat
Amber Verstat
19:17 19 Dec 19
Went in with the most horrible pain in my leg muscles. Staff (Joe worked on me) did a wonderful job helping with pain! I was about to just chop off my leg, honestly. Highly recommend!
Lou Donkle
Lou Donkle
18:47 19 Dec 19
5-stars for the hands-on staff, 1-star for the business policies regarding their high-priced laser treatments. I arrived on my first appointment with a prescription from my doctor for medicare-covered machine-therapy (iontophoresis and ultrasound) plus PT. After a 1-hour evaluation with a therapist, only THEN was I informed they do not offer the medicare-covered machine therapy prescribed by my doctor. Three different people eventually told me that my prescribed medicare-authorized treatment was not supported by medical research and they recommended laser therapy that was NOT covered by medicare and would cost me hundreds of dollars for a series of treatments.I was SHOCKED! I asked ... you mean a medicare-authorized treatment is NOT supported by medical research?! And you cannot provide me exactly what I came here to get?! And you waited until AFTER a 1-hour evaluation before you told me all that?! I was in total disbelief and felt terrible because of all the subtle but polite pressure that was put on me when all I wanted was what my doctor had ordered. Why did they need to make me feel so terrible? I just couldn't believe it.After I asked my questions, the "manager" was consulted several times and I was eventually informed that they COULD do most of what was prescribed by my doctor and it would all be covered by medicare. I felt trapped since I had already been there one hour so proceeded with the treatment. This is where the 5-star rating starts. All hands-on people were OUTSTANDING and the full course of PT fixed my issue 100%.My advice is to be very cautious if you are recommended treatments NOT ordered by your doctor. Otherwise, an excellent place.
Elaine Krause
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18:18 11 Dec 19
I attended several of the Saturday workshops at OBTS to increase my knowledge as a yoga instructor. Noel’s informative presentations were tailored to meet the needs of those individuals who were present. I took advantage of the free assessment offered to the attendees, and chose to try PT to resolve a minor issue. The therapists did an excellent job correcting the problem quickly. Great team of professionals! Thank you!
Timothy Knopf
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20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
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18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
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16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
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15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
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20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
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21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
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19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
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16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better.The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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