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Tommy Hoffman, P.T. By Tommy Hoffman, Licensed Physical Therapist

What is Back Pain Therapy?

Back pain therapy and rehabilitation can come in many forms of back pain treatment and care.  And so the relief for back pain symptoms can also come from more than one source, or a combination of treatment sources. Back pain therapy may be administered by a physical therapist, chiropractor, acupuncturist, massage therapist, or you!

While back pain therapy should have a simple blueprint to follow in order to hasten back pain recovery, many are simply confused as to which treatment option(s) to follow.

Therapy for Back Pain

As I were to have back pain today, I would turn over each and every stone searching for the correct therapy for back pain and healing Back Pain Treatment.  Why should you limit or be closed minded over just one course of treatment, right?

Back Pain Therapy and rehabilitation can be boiled down to a relatively short list of treatment options:

  1. Physical therapy for back pain.
  2. Chiropractic treatment for back pain therapy.
  3. Physician visits which usually include medication(s).
  4. Acupuncture treatment for back pain therapy.
  5. Acupressure treatment for back pain therapy.
  6. Aquatic therapy for back pain.
  7. Massage for back pain therapy.
  8. Surgical intervention for back pain.
  9. Therapy for back pain using self back pain treatment.

Back Pain Therapy: Therapy for Back Pain - at Home

What I like about the last one, "self back pain treatment" for your back pain therapy, is the emphasis on personal empowerment over one’s own ability to help heal and cure back pain.

Besides therapeutic exercise for back pain therapy, I like the use of self adjustment techniques as a viable option for one’s own self treatment.

Therapy for back pain done in this way can greatly increase healing response time, and ease back pain symptoms by loosening up “stiff” and “stuck” segments of the lower lumbar spine.

Don't let anyone tell you different, back pain treatment can be peformed at home and done effectively following some expert advice.

Below are three videos demonstrating some back pain therapy self adjustment techniques I am sure you will find quite useful in your quest to add another tool in your tool box of self back pain treatment strategies.


Good Luck,


Tommy Hoffman



Segmental Pelvic Bridging for back pain therapy technique # 1

Purpose:  Restores spinal flexibility by helping the segments move individually.  Help improve spinal health by improving segmental movement.


Lie on your back with knees bent and your feet close to your bottom.

Clench your glutes (buttocks) and pull your stomach in as to make you lower back rounded.

Lift hips up and off the floor (this movement should be done on a matt or carpeted floor, not a bed).

Initiate your return back to the floor.

Fold your back down to the floor, one vertebrae at a time.  Look to feel your spine pass over each and every spinal segment.  It is a bit harder to achieve this towards the lower part of the back at first.

Repeat this therapy for back pain technique for a total of 5 times.  Once a day.



Rocking with the knees for back pain therapy technique # 2

Purpose:  Restore segmental spinal mobility in a non-aggressive way.  Fan the posterior compartments of the lumbar spine and stretch tight muscle and ligaments.  Particularly effective at the L4L5 segments and during the acute phase of the injury.


Lie on your back on a soft surface of the floor (carpet works well).

Bring both knees up towards your chest, keeping your hips and knees at 90 degrees.  To reach segments a little higher on your back, bring your knees closer to you.

You may want to cross your ankles, but it isn’t necessary.

Hold each hand over or near each of your knees.

Gently oscillate in this position with small movements.

Move from left to right or side to side first and then from a front to back direction in small amplitudes.  Think of a “rocking” chair analogy.

Perform this therapy for back pain technique for a total of 5 minutes once a day.



Rolling along the spine for back pain therapy technique #3

Purpose: Uses bodyweight to mobilize stiff vertebral segments and restore flexibility.  Useful in early morning hours and in the subacute and chronic stages of back pain.  May be too painful to perform in the acute stage.


Lie on your back on a soft surface of the floor (carpet works well).

Gather up both thighs and interlace fingers behind them.

Lift up your head and neck so your lower back makes a wide rounded “U” shape.

Once in position, begin rolling along the spine using your legs as leverage.

Begin with small amplitudes in a front to back direction.

Seek out the “stiff” segments which are usually noticeable by the tenderness as you roll over it.

Perform for one minute intervals.

Repeat this therapy for back pain technique for a total of 5 times, once a day.



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