Physical Therapy for Back Pain

Back pain


Back pain is extremely common, and it can be preventable in some cases. Learn what may be causing your back pain and how physical therpy can help you. 


What Causes Back Pain?

Back pain may occur for several reasons. One of the most common reasons for back pain is poor posture. We often experience poor posture during everyday activities like driving or sitting at a desk.

Another big cause of back pain is muscle strain. Strain can occur from lifting something improperly, falling, sports injury, overuse, and more.

If your back pain isn’t caused from posture issues or strain, you may have one of the following conditions:


How Can a Physical Therapist Help?

A physical therapist can help you to relieve pain and increase mobility in your back. The physical therapists at MPOWER will do this through a range of strengthening and stretching exercises as well as using advanced physical therapy tools and technology.


What Exercises Can Help my Low Back Pain?

Piriformis Stretch

Start by lying on you back with your knees bent. Move your left ankle to your right knee. Then pull your knee towards your chest using your hands. Hold this pose for 30 seconds and repeat on the other side.


Bird Dog Exercise

Start by putting your hands and knees on the floor. Lift one leg off the floor and hold it straight for 5 seconds. Switch to your other leg and repeat 10 times.


Seated Rotation

Start by lying on your back with your knees bent. Hold your hands behind your head and twist your body to the left. Hold this pose for 5 seconds and switch to your right side. Repeat 5 times.


What Exercises Can Help my Upper Back Pain?

Thoracic Extension

Start by sitting in a chair with a low back. Let your upper back lean over the back of the chair. Hold this position for 5 seconds. Repeat 3-5 times.


Shoulder Roll

Stand up straight with your arms at your sides. Slowly roll your shoulders forward. Do this for 30 seconds and repeat rolling your shoulders back.


Shoulder Blade Squeeze

Stand up with your arms at your sides. Bring your shoulder blades back towards each other. Hold this pose for 5-10 seconds. Repeat 3 times.


How Can I Prevent my Back Pain from Worsening?

Once you work with a physical therapist to relieve your back pain, you will want to make sure that you also take steps to prevent it. Try these tips to prevent future back pain from happening:

Revamp Your Workspace

If you work a desk job, you probably have had back or neck pain at some point in time. Always make sure your monitors are at eye level. You will also want to have a supportive chair and the option to have a sit-stand desk if possible.


Get a New Mattress

If you have an old mattress, or a mattress that is causing you to have back pain when you wake up, it is time to get a new mattress. Look for a mattress that is not too soft or too firm and see what feels right to you. Getting a new pillow can also make a huge difference in relieving upper back pain.



If you don’t regularly exercise, it can make your back pain worse. Something as simple as walking 10 minutes per day can make a huge difference in relieving back pain.


Avoid Heavy Lifting

Avoid anything heavy. If you must lift something, be sure to lift with your knees, not your back.


Focus on Your Posture

It’s easier said than done to have good posture, but it is necessary for a healthy back. If you struggle with posture, purchase a posture corrector to get your back health back on track.

Marina von Rutenberg Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021.

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