Low Back Exercises for Strengthening at Home

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Dr. Grace Walker, physical and occupational therapist, has a simple lower-back exercise you can do at home without any special equipment. Before you try these exercises at home, especially if you have any history of pain, it is important that you be cleared by your doctor or physical therapist.

The “superman” exercise is useful to people who are beginning a lower-back strengthening regimen. There are also variations of the “superman” for those who may need an intermediate exercise.

This particular group of exercises focuses on training the back, buttock, thigh and shoulder muscles. It can be done prone, kneeling, and on an exercise ball. Prone Superman is the best position to start out. It takes pressure of the knees and pelvis, making it ideal for those with sore knees, hips, or poor stability.

Starting Position

  • Lying prone on a stable surface, a rug or carpet is preferred. Elbows bent with forehead resting in your hands.
  • Place a pillow under your hips for comfort.

Into Action

  • Start with a single backwards leg raise. Raise only a few inches, your hips should not come off the pillow. Simultaneously extend the opposite arm upwards with the thumb pointing towards the ceiling, this way the shoulder muscles become engaged.
  • Make sure to keep your eyes pointed at the floor so your neck is neutral. Your hips should also be pointed at the ground, and not rotating during movement.
  • Hold for a 5-10 seconds, then lower the arm and shoulder at the same time.
  • Alternate sides.

The endurance required to hold the core supported is the main focus of this exercise. As you feel the need to progress the exercise, try holding each position for longer periods of time. Once you have mastered the prone position, you can move on to the kneeling position, pictured below.

superman final

At Walker Physical Therapy and Pain Center, we provide personalized therapy programs for each patient. Our staff works with every patient to build a therapy programs tailored to their goals. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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Physical Therapy- The Keystone of Lower Back Pain Treatment

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Dr. Grace Walker, physical & occupational therapist and nutritionist shares findings from the American Academy of Orthopaedic Manual Physical Therapy.

The American Pain Society released the second part of a practice guideline for the management of low back pain.

The scientific review concluded that most invasive interventions, including spinal joint injections, radiofrequency denervation, and intradiscal electrothermal therapy demonstrated no evidence of effectiveness.

Chiropractor“The expert panel reaffirms its previous recommendation that all low-back pain patients stay active and talk honestly with their physicians about self care and other interventions. “In general, non-invasive therapies supported by evidence showing benefits should be tried before considering interventional therapies or surgery,” said Dr. Roger Chou.” Physical therapy, including spinal manipulation and exercise, was noted as a centerpiece component of effective low back pain care by the panel’s 2007 study.

 “The key in chronic low back pain is avoiding too much medicine. There is no magic bullet, but a combination of hands-on care and an active exercise offer the best solution.”-Timothy W. Flynn PT, PhD, President of the American Academy of Orthopaedic Manual Physical Therapists

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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Grace Walker, Compassionate Physical & Occupational Therapist Introduces: “The Walker Method”

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Dr. Grace Walker Wants YOU to be FREE from PAIN!


At Walker Physical Therapy & Pain Center we strive to provide the very best care for our patients. That’s why Dr. Grace Walker and her team of experts have developed the “Walker Method,” which provides a thorough and effective way to treat pain and get the body into its most functional and optimum state!

Achilles success

The Walker Method is personalized to fit each individual patients needs. It consists of:

1. Hands-On Pressure Point Releases to focus on the root cause of the pain.

2. FLEX-N-MOVE individual exercises to address power difficulties in core muscles.

3. 830 Laser & Pressure Point Release proven to reduce inflammation, reduce pain, and increase tissue healing

4. Creative Service Care doing whatever it takes to find solutions for your pain.


Success Story


“When I came to Walker Physical Therapy& Pain Center I suffered from a sore left hip and low back pain.

Now, my back feels like new!  I am stronger, my posture is better and my flexibility has greatly improved. 

The Walker team has helped me to recover, by way of excellent treatments and exercises.  Thank you to Walker Physical Therapy & Pain Center and the entire staff for the care and concern.” -K.Roos



Walker Physical Therapy & Pain Center cares for you and your problems with pain! Find your solution today at 714-997-5518

Grace Walker Physical Therapy

Orange, CA 92868

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5 Risks of Poor Flexibility

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According to Dr. Grace Walker Physical and Occupational Therapist, flexibility is how easily an object bends, which is necessary for normal activities that require bending, twisting and reaching. Flexibility is increased by stretching the muscles and will help us to do everyday tasks pain free. It also helps to relieve stress, promote good posture,  reduce risks of injury, reduces risk of low back pain, and allows for easier movement. Poor flexibility comes with risks:

  1. Headache
  2. Stress
  3. Imbalanced body
  4. Imbalanced mind
  5. Excessive stress on joints

Stretching and warming up in the gym; flexibility

Methods to Increase Flexibility:

  1. Begin with stretching major groups such as your hip flexors, hamstrings and piriformis muscles. Tightness in these muscles is a common cause of low back pain.
  2. Get personalized treatments from experts in
    the FLEX-N-MOVE program here at Walker PT & Pain Center.

Success Story: “Due to the thorough stretching program at Walker Physical Therapy, I can feel the increased flexibility and lessening of pain and stiffness in my lower back.  The Walker team taught me the importance of stretching and the overall goal of good physical health.  The Walker team is always happy and helpful.”                                                                                       

~S. Tannehill

We are effective at increasing flexibility! Treatment is fast & affordable.
Please call (714) 997-5518 for more information to aid in the recovery of your patients.

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