PT Exercises to Reduce Pain

PT Exercises to Reduce Pain

McKenzie’s exercises, which are aimed at allowing the lumbar spine to relax, consist of a series of progressive positions.

If you have acute back pain, you may not have to go through all stages right away. Instead, just work through as many stages as you can and only progress further as your pain subsides.

The stages of McKenzie’s exercises are:

  • Prone lying
  • Prone lying while you rest on your elbows
  • Prone push-ups
  • Progressive extension (with the use of standing extension and pillows)

Physical Therapy Services in Clinton Township, MI

At Movement Orthopedics, we proudly offer high-quality physical therapy services on-site, as part of our commitment to provide our patients with comprehensive care, enabling them to better manage their orthopedic condition or quickly and safely recover from their sports injury.

To get a referral from Dr. Jeffrey Carroll to see one of our licensed physical therapists, call us at (586) 426-3785 to schedule an appointment. You may also request an appointment online.Physical therapists play an integral role not only in helping patients regain their normal function but also in teaching them specific non-pharmacological techniques to manage their pain. Physical therapists are essentially exercise specialists: they use various types of exercise both as the primary pain management tool and therapeutic modality.

Let’s discuss a few of the exercises physical therapists use for pain management and where to find first-rate physical therapy services in Clinton Township, Michigan.

Clamshells (Hip and Low Back)

Clamshell exercises help alleviate pain by strengthening the three key muscles in the butt and lower back muscles, which support your hip and low back. Strengthening the gluteus medius (the large fan-shaped muscle in the back of your hip) is instrumental in resolving low back and hip pain, and it needs to be progressively executed to help the patient build endurance.

Your physical therapist will have you rest on one side and bend your legs at the knees. Keeping your feet together, you slowly raise the top leg at the knee. Hold for ten seconds and then rest. Repeat 10 times on each leg. Do three sets daily, two to three days a week.

Straight Leg Raises (Knee)

If you’re experiencing knee pain, your physical therapist will likely incorporate straight leg raises. These are aimed at strengthening your quadriceps, the muscles in the front of your thigh. Stronger quadriceps mean there is less strain on your knee, which translates into less pain.

To perform straight leg raises, your physical therapist will have you lie on your back with one leg bent at the knee. Keep your arms straight and rest on the floor, then raise your other leg to the level of your bent knee. Slowly bring that leg back to a resting position, then repeat nine more times. Do three sets, two to three days weekly.

Lying March (Hip)

If you’re suffering from low back pain or arthritis pain, your physical therapist will likely have you do the lying march exercise, which helps you strengthen your core muscles, take pressure off your spine and hip, and consequently alleviate pain.

To perform lying march, your physical therapist will instruct you to lie on your back with your arms on the floor and your legs bent at your knees. Raise one leg slowly off the floor; hold for five seconds. Next, lower it, and repeat with the other leg, mimicking a slow marching motion. Do this maneuver for at least thirty seconds, three times a day.

McKenzie Exercises (Back)

Need Help?

Call Us

(586) 436-3785