Physical Therapy Exercises For Lower Back And Hip Pain Philadelphia

Pain, discomfort, and sudden aches in the lower back are unfortunately common. Athletes, such as baseball, basketball, and golf players, experience excess stress on the lower back while turning and twisting it during training and the games.

You can reduce lower back pain with the help of physical therapy core exercises in Philadelphia. It strengthens the muscles and improves your endurance levels. With a strong core, your body relies more on it instead of exerting more pressure on your lower back.

However, it is essential to perform only exercises that do not worsen your lower back issues. A physical therapist will suggest the best practices according to your condition.

Bird Dog

This exercise works on all your core muscles along with the muscles that extend to your lower back. It improves your balance.

  • Start with the knees and hands in a tabletop position. Make sure to place your wrists under the shoulders and knees below the hips.
  • Stretch your right hand forward and your left leg backward. Keep your back flat while stretching.
  • Tighten your abs.
  • Return to the starting position.
  • Continue for about 30 seconds.
  • Then, switch to your other leg and arm, and repeat.

Glute Bridge

It engages the glutes and strengthens them. Make sure to check with your physical therapist if you are performing this exercise correctly.

The best physical therapist for baseball players ensures that you lift the hips to engage the glutes optimally. They see that you do not hyperextend and hurt your back.

  • Lie flat on the back with hands at the sides.
  • Bend your knees and keep your feet flat upon the floor at a hip’s width.
  • Squeeze your abs and glutes. Then lift the hips by pushing through the heels.
  • Lift the hips and hold a straight-line posture from the shoulders to the knees.
  • You can hold the posture for about a second.
  • Lower the hips slowly and relax.

Tabletop Leg Press

This exercise engages your transverse abdominal muscle. It is a deeper core muscle that regular abs exercises cannot commit.

Tabletop leg presses are among the efficient physical therapy core exercises in Philadelphia that improve the stability and strength of your back and abs.

  • Lie with your face up and bend the knees in 90 degrees. Then, stack your knees over the hips.
  • Contract the abs and press the lower back into the floor.
  • Crunch up by some inches and keep the hands before your quads.
  • Drive the quads into the hands. Simultaneously press them away.
  • Make sure that there are no visible movements along your body. However, you have to feel the tension in the core.
  • Hold the position for about 10 seconds.
  • Return to the start position.

Dead Bug

This exercise is very effective in relieving lower back pain. It builds a stable and solid muscle foundation to protect your back.

You can soon feel greater ease while performing athletic movements and daily tasks.

  • Lie with your face up and extend your arms towards the ceiling.
  • Keep your knees in a 90-degree position and stack them over the hips.
  • Gently extend the right leg and keep it straight. Simultaneously, drop your left hand over your head.
  • Keep them slightly away from the floor.
  • Squeeze the butt and engage your core throughout. Your lower back has to be flat on the floor.
  • Bring your leg and hand back to your starting position.
  • Now, repeat with your right hand and left leg.

Forearm Plank

It is an advanced core exercise. The best physical therapist for baseball players ensures that you perform it correctly without hurting your lower back or other muscles.

  • Rest the forearms on the ground. Keep your elbows beneath your shoulder, and your hands should face forward.
  • Then, extend the legs and rest on your toes and arms. Your body has to form a straight line.
  • Squeeze your glutes, core, and quads. Ensure that your hips are not drooping and your butt is not hiking upwards.
  • Keep the neck and head in a neutral position and fix your gaze on the hands.
  • Hold the position for about 10 seconds.
  • Return to the starting position.

Gradually, you can extend the hold time by adding ten more seconds. You can go up to 60 seconds.

Physical therapy core exercises in Philadelphia help in relieving lower back pain. Make sure to work with a physical therapist to find the most effective exercises for you. A strong core improves your flexibility and mobility as


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