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What are Good Exercises to Help Back Pain? How to Fix Back Pain With Physical Therapy (Part 2)

Physical therapy for back pain involves a multitude of different things. Hands on work to improve muscle length and joint mobility can be invaluable. However the best thing to keep your back feeling good in the long term is to improve the deep core muscles of the back through proper exercises. Here we will discuss a few exercises to help back pain!

plank for core strength

Exercises to Target Deep Core Muscles:

· Planks: Traditional planks engage the transversus abdominis, multifidus, and pelvic floor muscles, promoting overall core stability.

· Dead Bugs: This exercise targets the transversus abdominis and multifidus muscles while minimizing strain on the lower back.

· Bird Dogs: By challenging balance and coordination, bird dogs activate the deep core muscles while improving spinal alignment.

bird dog exercise

Why Should I See a Physical Therapist?

1. Individualized Treatment: Often times specific variations to an exercise or proper progressions of exercises are needed to strengthen over time.  Improper form or loading too quickly can increase pain and symptoms.  A specifically tailored program can prevent this from happening.


2. Assessing deep core muscle strength and level: If you don’t know which part of your core is weak then throwing random exercises may not help.  We assess the exact level of your weakness and give you cues to help find how to contract/squeeze these muscles.

In Conclusion:

The deep core muscles serve as the foundation of our body's stability and movement. By prioritizing their strength and function, individuals can safeguard their spinal health, prevent injuries, and optimize physical performance. Incorporating targeted exercises that engage these muscles into your fitness routine can yield profound benefits, both in the gym and in everyday life. Remember, a strong core is not just about aesthetics – it's about laying the groundwork for a resilient and pain-free body.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.


About the author: David Potucek, PT, MSPT, CFMT

Caitlyn Hauswirth-Varis

David is an orthopedic physical therapist with over 20 years of experience. He is an expert in sacroiliac joint dysfunctions and both acute and chronic back pain. He is a former D1 athlete, and currently keeps active with lifting and running.

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