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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
or email: info@themanualtouch.com
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The 3 Best Exercises to Eliminate Back Pain

May 1, 2022 By Denise Schwartz Leave a Comment

To recover from or prevent back pain, you need to have a strong core. Your core consists of your abdominals, back, and hips. In this video, we’ll walk you through core stabilization exercises to improve and maintain your core and back strength. Here are 3 exercises to eliminate back pain!


To strengthen your back, you must strengthen your CORE

All three of the exercises we show you in the video above start from the following position:

  • First, wrap a fitness loop around your thighs
  • Then, lay down on your back on the floor or bed with your knees bent
  • Pull your knees out slightly on the fitness loop to engage your glutes
  • Engage your abs as instructed in our engaging abs video but be sure not to flatten your back
  • Keep your abs engaged throughout each of the following three exercises

Join me July 21st at 12 for a free back-pain and sciatica workshop!

July 21 webinar invite cta the manual touch physical therapy

Core stabilization exercise #1.

  • Raise your arms to 90 degrees holding a light weight such as 1-3# in each hand
  • Alternate raising your arms over your head and return back to 90

Core stabilization exercise #2.

  • Raise your arms to 90 degrees holding a light weight
  • Open your arms out to the side and bring back together

Core stabilization exercise #3.

  • Holding a weight about 1-5#, in both hands
  • Rest your hands at your hips
  • And Raise both arms overhead and back down to hips

When you feel ready, challenge yourself.

When you feel confident that you can keep your core stabilized with these exercises on the floor, you can advance the same exercises by doing them on a more challenging surface such as a foam roll or a swiss ball.

How often should you do these core exercises?

For best results, perform each exercise 10x each day.  After 2-8 weeks you should feel that you can stabilize your core well, have no back pain and are ready to be more challenged.  There is a big difference between 2 and 8 weeks, but that is because everybody is different and some people will create muscle memory faster than others. Just stick with it as long as it takes to see results. As your core gets stronger you will have less back pain as you move about your day. 

 


Denise Schwartz,  CIMT, CAFS, CFGS, Owner

Is There a Solution for Lower Back Pain?

Are you struggling with lower back pain or sciatica? Is it keeping you from doing the activities you enjoy? If so, I’d like to invite you to our FREE workshop to learn the 3 main causes and how to heal naturally.

Click here to sign up for this free monthly workshop and learn how to get your life back.

Filed Under: Back, Neck, & Sciatica Pain, Health & Wellness Tagged With: back exercises, back pain, core exercises, core stabilization exercises, foam roll exercises, how to get rid of back pain, swiss ball exercises

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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Testimonials

I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Denise, she put Kinesiotape around the affected area. I immediately noticed stability and pain improvement and could walk so much better that I was able to complete shopping trips to 4 stores I had been planning but did not think I could do. To me, the t… Read more
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I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that would not break up. One night I remembered the self-treatment that Denise taught me at The Manual Touch where I had received PT, putting one hand over the afflicted area, and one hand near my abdomen where mucous could drain out. After about 5-10 minutes… Read more
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The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also helped with my back, exercise regimen, and overall health. She is a holistic practitioner expert in PT techniques and knows how to teach her clients how to fit her techniques easily into their lives. She relates with her clients about as well as any… Read more
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As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
Read More
Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up on its own since she was well over a year old, and there was no harm in waiting a little longer before SURGERY. My husband and I did not want our little girl’s eye probed, and we definitely did not want her to have a general anesthetic, so we bro… Read more
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The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return to playing basketball.
Read More
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found your suggestions “to shorten my stride” and “being conscious of not overlapping my steps” to be helpful. Thanks Denise  
Read More
I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depend on the regular IMT tissue therapy I receive from Denise to help me function as normally as possible.  This therapy seems to work synergistically with the acupuncture and medication I also receive.  There are no cures for these disorders and as n… Read more
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Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
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I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlos Syndrome (EDS), a rare genetic condition which affects the connective tissue throughout my body. As a result of this disorder I deal with ongoing severe acute and chronic pain and a variety of other rare overlapping conditions such as thoracic outl… Read more
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Our Mission


We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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2015 Patients' Choice Awards
for
Wheeling Physical Therapist

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Testimonials

I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Deni… Read more
https://themanualtouch.com/wp/testimonial/m-d-evanston-il
I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that woul… Read more
https://themanualtouch.com/wp/testimonial/a-b-riverwoods
The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also… Read more
https://themanualtouch.com/wp/testimonial/b-h-elmhurst-il
As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
https://themanualtouch.com/wp/testimonial/s-northbrook-il
Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up o… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depe… Read more
Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
Read More

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The information provided on The Manual Touch Physical Therapy website is for personal and noncommercial use only. The resources and content provided should be used for educational purposes only and not as a substitute for appropriate medical care. If you are experiencing pain or discomfort please seek medical attention.