PHYSICAL THERAPY

RESOURCES

STRETCHING EXERCISES
FOR PAIN REDUCTION
This material is presented for informational and educational purposes only. If you experience
any pain or difficulty with these exercises, stop and consult your healthcare provider.
Consider a physical therapy consult for a specific exercise program designed for you.
INDEX
Choosing the Right Exercises.............................3
Low Back Pain Exercises.....................................4-5
Stabilization Exericses.........................................6-7
Neck Pain Exercises..............................................8-9
Additional Pain Management Options.............10-11

ABOUT ADVANCED
PAIN MANAGEMENT
Advanced Pain Management (APM) is one of the
largest pain management groups in the country,
with locations in Wisconsin and Minnesota
We offer a broad array of comprehensive pain
management treatments administered by
fellowship trained, board certified physicians.

Our physicians work on an individual level to find

the source of your pain and recommend the best
treatment options, whether that’s minimally invasive
procedures, physical therapy, behavioral health care
or a combination of these treatments. Our priority
is exceptional patient care and we’re dedicated
to getting you back to the things you love.

2
CHOOSING THE RIGHT
EXERCISES FOR YOUR PAIN
Pain experts agree that carefully selected exercises can help reduce chronic pain. Exercise
and activity can also help prevent pain from returning in the future. These exercises can
often provide quick and significant relief and speed up your recovery. It is important to
monitor your pain during the exercises. If you experience any pain or difficulty with these
exercises, stop and consult your healthcare provider.

SIGNS TO WATCH FOR

Signs a back pain exercise is NOT helping: Signs a neck pain exercise is NOT helping:
»»Pain is moving away from the center of »»Pain is moving away from the neck itself.
your lower back. »»Pain is moving into your shoulder.
»»Pain is moving into your buttock. »»Pain is moving down the arm.
»»Pain is moving down the leg.
Signs a neck pain exercise IS helping:
Signs a back pain exercise IS helping: »»Symptoms move out of your arm.
»»Symptoms move out of your leg. »»Symptoms are felt more in the center of
»»Symptoms are felt more in the center of the neck.
the back. »»You can complete more activity
»»You can complete more activity with less with less pain.
pain.

Numbness and tingling usually recover as well, but sometimes more slowly than the
pain. Stop the exercises that are not helping or that aggravate your preexisting pain and
continue the ones that help your pain the most.

AEROBIC EXERCISE
Examples of aerobic activity include walking, biking or swimming. A good goal is 30 minutes
of aerobic activity per day, but it is OK if you can’t do that at the beginning. Start at a level
you are comfortable with and gradually increase your time by 1-2 minutes per week.

3
LOW BACK PAIN EXERCISES
Keep breathing. Do NOT hold your breath during these exercises.

BASIC STRETCHES
Lower Trunk Rotation
»»Lie on your back with your knees bent
and feet resting on the floor.
»»Keeping your back flat, slowly rotate
your knees down toward the floor until
you feel a comfortable stretch in your
trunk.
»»Hold 5 seconds, Repeat 5 times to each
side. Perform 3 times a day. Lower Trunk Rotation

»»Tip: Make sure that your back and

shoulders stay in contact with the floor.

Single and/or Double Knees to Chest

»»Lie on your back with your legs straight.
»»Using your hands, slowly pull one knee
toward your chest until you feel a gentle
stretch in your lower back.
Single Knee to Chest
»»Hold for 10 seconds. Repeat 5 times
with each leg. Repeat 3 times a day
»»Tip: Make sure to keep your back
relaxed during the stretch.
»»Repeat with both knees to your chest.

Double Knees to Chest

4
LOW BACK PAIN EXERCISES
OTHER STRETCHES
Supine Hamstring Stretch
»»Lie on your back with one leg straight
and the other leg bent.
»»Bring your knee toward your chest and
grab the back of your thigh with both
hands.
»»Slowly straighten your knee until you
feel a stretch in the back of your thigh
and hold for 30 seconds. Supine Hamstring Stretch

»»Tip: Make sure to keep your back flat on

the floor during the stretch.

Supine Piriformis stretch

»»Lie on your back with your knees bent.
»»Cross one leg over the other so your
ankle is resting on the opposite knee.
»»Pull your leg toward your chest until you
feel a gentle stretch in your buttocks.
»»Hold the stretch for 30 seconds. Repeat Supine Piriformis Stretch

3 times. Perform 2 or 3 times a day.

»»Tip: Make sure to keep your back flat
against the bed during the stretch.

Prone Press–ups
»»Lying on your stomach on the floor or a
firm bed, push upward with your arms,
letting your lower back sag.
»»Hold for 1-2 seconds. Repeat 10 times
with a deeper back arch each time. Prone Press-ups

»»Repeat every 2 hours.

5
STABILIZATION EXERCISES
Keep breathing. Do NOT hold your breath during these exercises.

Your core muscles include your abdominals, back muscles, pelvic floor and diaphragm.
When you’re experiencing back pain, your core muscles weaken and don’t work the way
they should. It’s important to strengthen and re-educate these muscles to engage and
create a natural support/brace for your back. These exercises are meant to be done in a
progression, moving on to the next phase when you can do the exercises in a slow and
controlled manner without holding your breath and without increased pain.

PHASE 1 (WEEKS 1-2)

Abdominal Brace
»»Lie on your back, your knees bent.
»»Place 2 fingers inside your hip bone.
»»Feel your abs as they tighten.
»»Breathe and hold for 5 seconds.

Abdominal Brace with Toe Tap

»»Lie on your back with your knees bent.
Perform abdominal brace.
»»Lift one leg off the ground 3-4 inches.
Abdominal Brace with Toe Tap
»»Slowly lower leg, touching your toes to
the floor.
»»Repeat 10 times with each leg.

PHASE 2 (WEEKS 2-4)

Abdominal Brace with Leg Extension
»»Lie on your back with your knees bent.
Perform abdominal brace.
»»Kick out one leg while keeping back
straight.
»»Return leg to starting position. Abdominal Brace with Leg Extension
»»Repeat 10 times with each leg.

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STABILIZATION EXERCISES
Abdominal Brace with Bridge
»»Lie on your back with your knees bent.
Perform abdominal brace.
»»Slowly raise buttocks up, holding back
stable.
»»Breathe, keep neck relaxed, and hold 5
seconds.
»»Slowly return back to floor.
»»Repeat 5 times.
Abdominal Brace with Bridge
Modified Plank
»»Start on your knees and elbows.
»»Tighten your abdominals and keep your
back neutral.
»»Hold for 10 seconds. Work up to 30-60
seconds as able.
»»Repeat for 3 reps, 2-3 times day.

PHASE 3 (WEEKS 4-6)

4-Point Hip Extension
Modified Plank
»»Start on your hands and knees.
»»Tighten your abdominals and keep your
back neutral.
»»Extend one leg behind you for a few
seconds.
Standard Plank
»»Start on knees and elbows. Extend both
legs back.
»»Tighten your abs and keep your back
neutral.
»»Hold 10 seconds. Work up to 30-60 4-Point Hip Extension
seconds as able. 7
NECK PAIN EXERCISES
Keep breathing. Do NOT hold your breath during these exercises.

EXERCISES TO CENTRALIZE
AND REDUCE SYMPTOMS
Sitting or Standing Chin Tuck
»»Sitting or standing up straight, gently
tuck your chin back so your ear is
aligned with your shoulder.
»»Hold for 5 seconds. Repeat 5 times, 3
times a day.
»»Tip: Think about making yourself taller
Chin Tuck Before
as you do this exercise.

Levator Scapulae Stretch

»»Sit in a chair and grasp the seat with the
hand on the side you are feeling tight.
»»Place your other hand on your head
and gently pull down diagonally to the
other side. Look in the direction you are
pulling.
»»Hold for 30 seconds. Repeat 2-3 reps, 2
times a day. Chin Tuck After

The goal with targeted exercises is

to reduce pain, especially the pain
radiating down the arm(s). Symptom
“centralization” occurs when pain
moves out of your arm/shoulder and
closer to the center or midline of
your neck. It is important to monitor
your pain during these exercises.

Levator Scapulae Stretch

8
NECK PAIN EXERCISES
Upper Trap Stretch
»»Begin by retracting your head back into
a chin tuck position.
»»Place one hand behind your back and
gently draw your head toward the
opposite side with the help of your
other arm.
»»Hold 20 seconds.
»»Repeat with other side.
Upper Trap Stretch
»»Repeat for 3-4 reps, 2 times a day.

Scalene/SCM Stretch
»»Place your hands overlapping on your
breast bone and firmly press downward.
»»Gently bend your neck to the left and
back slightly.
»»Hold for 20 seconds.
»»Repeat with other side.
»»Perform 3-4 reps twice daily. Scalene/SCM Stretch

POSTURE
If symptoms are worse with sitting, it’s likely related to your posture. A forward head
position maintained for a long period of time can produce and aggravate neck pain.

Good posture is placing your neck in a “neutral” position, with your ears directly above your
shoulders. This will place the weight of your head directly over your spine and minimize the
stress on the discs and other supporting structures in your neck.

It helps to first approach the new posture as an exercise, which will help you find the
correct head position, as well as build the muscle strength and stamina to hold the position.
Try placing your head in a neutral position for a minute or two every hour initially, and then
build from there.
9
OTHER PAIN MANAGEMENT OPTIONS
For some chronic pain sufferers, stretching – paired with
ice, heat, a reduction in activity levels – can provide
relief. More persistent pain that lasts longer than six
weeks generally requires more attention and treatment.

If you’re experiencing chronic pain that hasn’t

responded to conservative treatments, it may be
time to consider a pain management specialist.
At APM, our knowledgeable providers offer:

• Expertise and experience. Our

physicians are fellowship trained and
board certified, and receive more
instruction on pain and treatment approaches than typical physicians.

• The ability to prescribe pain-relieving medications and the knowledge needed

to monitor patients effectively and taper them down if necessary.

• The expertise and advanced technology necessary to accurately diagnose your pain.

• A multidisciplinary approach and the ability to refer you to excellent physical therapists,
behavioral health providers, chiropractors and even spinal surgeons if less invasive
treatments prove to be ineffective.

To help you get relief from chronic

pain, your APM physician will:

⃝ Provide education to help you understand ⃝ Suggest lifestyle modifications that

what is causing your painful symptoms. may help reduce your pain and
improve your overall health.
⃝ Consider medications and monitor you
to ensure safety and effectiveness. ⃝ Make recommendations for at-home
therapy that can help you minimize pain.
⃝ Consider the use of minimally
invasive procedures to aid in ⃝ Consider referrals to a physical
diagnosing and treating your pain. therapist, chiropractor or spine
specialist for surgical options.

10
Conditions Treated
Advanced Pain Management has more than 30 doctors in a variety of specialties dedicated to
pinpointing the cause of your pain. We treat a number of painful conditions including:

▪▪ Back pain ▪▪ Herniated discs ▪▪ Shingles

(Postherpetic neuralgia)
▪▪ Carpal tunnel ▪▪ Hip pain
▪▪ Shoulder pain
▪▪ Complex Regional Pain ▪▪ Knee pain
Syndrome (CRPS) ▪▪ Spinal stenosis
▪▪ Neck pain
▪▪ Diabetic neuropathic pain ▪▪ Work and sports injuries
▪▪ Pelvic and abdominal pain
▪▪ Fibromyalgia
▪▪ Sacroiliac pain
▪▪ Headaches
▪▪ Sciatica

Treatment Options
▪▪ Epidural steroid injections ▪▪ Lumbar sympathetic blocks ▪▪ Radiofrequency neuroablation

▪▪ Facet joint injections ▪▪ Medication management ▪▪ Sacroiliac joint injections

▪▪ Intradiscal electrothermal ▪▪ Minimally invasive lumbar ▪▪ Spinal cord stimulation

therapy decompression (MILD) pro-
▪▪ Stellate ganglion blocks
cedure
▪▪ Intrathecal pump implants
▪▪ Transcutaneous electrical
▪▪ Neurolytic blocks
▪▪ Kyphoplasty nerve stimulation (TENS)
▪▪ Percutaneous tenotomy
▪▪ Lumbar and cervical ▪▪ Trigger point injections
discograms ▪▪ Peripheral nerve blocks
▪▪ Vertebroplasty

TO SCHEDULE AN APPOINTMENT PLEASE CALL:

(888) 901-PAIN (7246) | [Link]