4 Exercises to Reduce Pain - Minivasive Pain & Orthopedics

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At Minivasive Pain and Orthopedics, our goal is to help you reduce or eliminate your pain so you can get back to the joys of life. Fortunately, there are exercises you can do at home, or with the help of your physical therapist, that can work to reduce your pain and give you the freedom to do what you love. These exercises include:

Lying March – Hip Pain

If you struggle with lower back or arthritic pain, your physical therapist will likely recommend the lying march. This exercise helps to strengthen your core muscles and alleviate pressure from your hips and spine, effectively reducing pain.

To do the lying march, you’ll lie on your back with your arms on the floor. Bending your legs at your knees, raise one leg off the floor slowly, and hold for five seconds. Next, lower that leg and repeat with your other one, mimicking a slow marching movement. Repeat for at least thirty seconds, three times daily.

Clamshells – Hip and Low Back Pain

Working to alleviate pain by strengthening three important muscles in your glutes and lower back, clamshell exercises also help build patient muscle strength and endurance. Resting on one side with your legs bent at your knees, keep your feet together and slowly raise your top led at the knee. Keep this position for ten seconds, then break for rest. Repeat ten times per leg, three times a day, two to three days per week.

Straight Leg Raises – Knee Pain

If you’re one of many Americans struggling with knee pain, your physical therapist will likely recommend straight leg raises. Aimed at strengthening your quadriceps, this exercise reduces pain by taking unnecessary strain off of your knee.

Begin by lying on your back with one leg bent at the knee. Keeping your arms straight and resting on the floor, raise your other leg to the level of your bent knee. Gradually bring that leg back to a resting position, and repeat nine more times. Work towards three sets per day, two to three days per week.

McKenzie’s Exercises – Back Pain

McKenzie exercises are aimed at allowing your lumbar spine to relax. They consist of a group of progressive positions for varying levels of pain.

Stages include:

  • Prone lying
  • Prone lying while resting on your elbows
  • Prone push-ups
  • Progressive extension (with the use of pillows)

Chronic Pain Care in Houston: Minivasive Pain and Orthopedics

At Minivasive Pain, we specialize in pain management. It is our mission to treat the causes of your pain with both the highest standards of care and quality. With several locations throughout the Houston area, caring for your back pain is easy. To learn more, or to schedule an appointment, visit https://minivasivepain.com/contact-us/ or call us at (346) 800-6001.