Low back pain ​(LBP) is a prevalent condition affecting a significant portion of the global population. In 2021, it was estimated that over 551 million people were affected by low back pain, making it the highest contributor to disability worldwide. 

At the Pain Center of Rhode Island (PCRI), we combine expert physical therapy exercises for lower back pain with cutting-edge treatments in PRP, sports medicine, and shockwave therapy. Our comprehensive physical therapy is led by our experienced specialist, Sheila Maguire. She provides personalized care to help patients achieve lasting relief and improved function. 

What Is Physical Therapy?

Physical therapy (PT) is a healthcare specialty focused on restoring movement, improving function, and relieving pain. It uses targeted exercises such as core stability, flexibility, strength training, manual therapy, and education to address various conditions. 

At PCRI, physical therapy is an integral part of our multidisciplinary approach to care, working in harmony with treatments like PRP and Shockwave Therapy to optimize recovery.

Who Needs Physical Therapy?

Physical therapy is beneficial for people experiencing:

• Acute or chronic pain in areas like the back, neck, or joints.
• Sports injuries such as sprains, strains, or tendonitis.
• Post-surgical recovery, including spinal surgery or joint replacements.
• Repetitive strain injuries, such as lifting, twisting, reaching, and bending 
• Conditions such as:
  • Sciatica 
  • Arthritis
  • degenerative disc disease
  • Scoliosis
  • EDS
  • Lyme disease
  • Autoimmune disease 
• Movement impairments are caused by: 
  • poor posture
  • Injury
  • muscle imbalances
  • neurological disorders
  • Lower body injuries
• Accidents and work injuries

Whether you’re an adult or child athlete recovering from an injury, a child with a musculoskeletal disease, an active adult managing chronic pain, or a patient seeking to complement regenerative therapies, physical therapy is a cornerstone of recovery.

How to Prepare for Physical Therapy

Preparing for physical therapy is simple but essential for a smooth experience:

1. Have a referral from your doctor. If you haven’t yet seen a doctor, make an appointment with us.
2. Know Your Goals: Common Goals:
   1. reducing pain
   2. regaining strength
   3. returning to daily activities
   4. Returning to sports or work
   5. reducing fall risks
   6. regaining balance
   7. Improving your walking pattern
3. Bring Medical Information: Share relevant medical history
   1. Imaging
   2. Previous treatment notes with your previous physical therapist
   3. List of medications
4. Stay Hydrated: Hydration helps with muscle recovery and performance during exercises.
5. Ask Questions: Feel free to ask about your treatment plan or express concerns during your visit.

What Should I Wear to Physical Therapy?

Comfortable, loose-fitting clothing is ideal for physical therapy. Depending on the area being treated, consider:

• Athletic shorts or leggings for lower body therapy.
• A tank top or loose T-shirt for upper body work.
• Wear supportive, closed-toe shoes like sneakers.

Your therapist may need to access specific areas related to your injury, so wear something that allows easy movement and flexibility.

Our Comprehensive Approach to Physical Therapy

In-House Physical Therapy Services

At PCRI, we’re proud to offer in-house physical therapy to complement our regenerative medicine, sports medicine, and shockwave therapy treatments. By integrating these services, we ensure seamless communication among our care team and a unified approach to recovery.

Meet Sheila Maguire

Our lead physical therapist, Sheila Maguire, brings years of expertise and dedication to patient care. She will help you break the cycle of pain. Sheila specializes in treating back pain, sports injuries, and chronic conditions with evidence-based techniques tailored to each patient. Her holistic approach ensures that your physical therapy program is both effective and empowering.

Sheila is particularly skilled in combining manual therapy, therapeutic exercises, and patient education to achieve optimal results. Her experience working with patients of all ages and activity levels makes her a trusted partner in recovery, whether you’re a weekend warrior or a professional athlete.

Examples of Individualized Treatment Plans and Exercises for Lower Back Pain

At PCRI, every treatment plan is customized to fit your needs. Examples include:

• Chronic Spinal Conditions: 
  • For someone with Chronic Spinal Conditions, we might start them on heat and an electrical stimulation unit, then we would apply soft tissue massaging and cupping, followed by strength and flexibility training exercises (view examples below)
• Sports Medicine-Focused Therapy: 
  • Similar to chronic spinal conditions we would begin with heat therapies, massages, and cupping, we would then combine passive stretching with strength training, balance exercises, and mobility drills. Lastly, we make use of tape for stability and work to improve the specific motions for your sport by simulating your sports activity. This treatment plan is designed to help athletes recover quickly and prevent re-injury.
• Regenerative Therapy / Post-Surgical Back Pain Care: 
  • This treatment plan would follow protocols and post-treatment recommendations by the doctor who is referring you to therapy. Therapies that complement PRP (Platelet-Rich Plasma) or surgeries are designed to improve strength and mobility while minimizing discomfort. 

*To achieve optimal healing after PRP or Surgery, Sheila is here to guide you through the doctor’s personalized treatment protocol. Sheila will also follow up through phone calls and emails as needed to help you with your recovery process*

Examples of Common Physical Therapy Exercises for Lower Back Pain

During physical therapy, we guide patients through targeted exercises, including:

• Common for beginners: 

• Basic: Pelvic tilt, piriformis stretch, bridging, calf stretch, hamstring stretch

• Pilates and yoga: Sheila is trained in modifying pilates and yoga exercises to help heal back. Examples include Cat Cow Stretch and Childs Pose.

• • Connective Tissue workouts: Reaching your end range of motion, ball rolls, foot stretching, single leg standing. Watch this video to learn more.
  • Core Stabilization: To strengthen the muscles supporting your spine.
• Mid-level:
  • Seated stationary bike exercises
  • Yoga Ball Exercises
  • Light Weight exercises
• Advanced for heavier lifting: 
  • Tonal Machine
  • Quadruped Arm/Leg Raises (Bird Dog) To improve balance and spinal stability.
  • Planks 
• McKenzie Extension Exercises: To alleviate herniated disc symptoms

These exercises are simple, effective, and evolve as your condition improves.

Best Tips from Sheila Maguire

Sheila shares her top advice for managing back pain and maximizing physical therapy benefits:

1. Lifestyle modifications: 
   1. Sheila is trained to advise you on how to modify your work, life, sports, and daily activities to do them appropriately. Examples include designing your workstation to reduce your specific pains. She may recommend standing decks, seat cushions, wrist supports, etc…
2. Stay Consistent: Slow and steady commitment produces the best results. Regular attendance and at-home practice are crucial for success. Don’t expect overnight 
3. Your toolbox: Keep these items at home to be ready for anything life throws at you:
   1. Biofreeze
   2. Hotpack
   3. massage gun
   4. yoga mat
   5. Support pillows
   6. Yoga Strap 
4. Manage your stress at home: We can help you take control of youre pain so that you can take control of your life
5. Focus on Posture: Small adjustments can make a big difference in reducing strain.
6. Listen to Your Body: Explore your limit. Your body is capable of much more than you might think. Strength is often the key to reducing pain, but don’t forget to stop if you feel sharp or unusual pain.
7. Hydrate and Rest: Recovery isn’t just about exercise; it’s about supporting your body holistically. Prioritize your sleep! Your body heals while you’re sleeping 

Best At-Home Physical Therapy Exercises for Lower Back Pain to Try

To support your recovery, incorporate these at-home exercises (as approved by your therapist): 

HAMSTRING STRETCH

• While lying on your back, raise your leg and hold the back of your knee. Pull the leg upwards until you feel a stretch. Hold, relax, and repeat.

Bridging

• Lie down on your back with your knees bent and your feet flat on the ground. Roll up into a bridge, buttock first, as pictured. Then, slowly lower back down, one vertebrae at a time, buttock hits the ground last.

DOUBLE LEG HEEL RAISES WITH SUPPORT – CALF RAISES

• While standing next to a chair or countertop for support, raise your toes as you lift your heels off the ground. Return your heels to the floor and repeat. 

Testimonials from Our Patients

We’re proud of the results our patients achieve and invite you to explore their success stories. Check out our Goole Reviews Page and search for Sheila to see how our in-house physical therapy has improved lives.

Come in for an Evaluation

If you’re experiencing back pain or looking for a physical therapy program tailored to your needs, the Pain Center of Rhode Island is here to help. From sports injuries to chronic conditions, we offer expert care designed to complement our advanced medical treatments.

Schedule an evaluation today and take the first step toward lasting relief and recovery. Together, we’ll create a plan to help you move better, feel stronger, and live pain-free.

Contact us now to learn more or book your appointment!