What Are The Best Exercises For Back Pain

September 22, 2021 by Sasha

Three of the most common questions we get at PEAK Physical Therapy in regards to Back Pain are: Can My Back Pain Be “Fixed’?; What are the Best Exercises for Back Pain?; How Do I Prevent Back Pain?

Most back pain can be resolved once the primary issue has been determined and embarking upon the correct course of treatment including exercises, limiting trauma to your back, and proper preventive measures.

This post contains vital information that can not only help you now but in the future as well. You don’t have to suffer with back pain. Read and get some answers. After you finish reading this post and should you have any questions, please contact us for answers.

What Are Common Causes of Back Pain?

There is both a simple yet a complex answer for this question. The simple answer can be due to a single factor and any combination of the following:

* Compressed or Pinched Nerve
* Spasmodic Muscle
* Disc Herniation
* Neural Tension
* Bone Spur

Any single or combination of the previously stated can cause your back pain.

The complex answer is…What is specifically causing your back pain?

What Is The Cause Of My Back Pain?

Unfortunately, a simple test by a medical individual is not likely to determine your back pain. Back pain as stated before can be complex but not if you are armed with some basic knowledge.

Write down and keep a log of when you have your back pain. We instruct our patients that they should keep a Pain Log ( if you would like a Free Pain log, click here to give us your email and we will send one).

A Pain Log is helpful for a few reasons. First, you can see a pattern of what may be causing your back pain. Second, you also see what may not be causing you pain that you previously thought did. Finally, if you need to go see a specialist, a physical therapist for instance, about your back pain, you are able to provide valuable information.

Once you find the cause from keeping your pain log, now you can embark on the journey of healing.

The first ‘back exercise’ is to reduce trauma and irritation to your back thus causing continuation of your back pain.

Ways to Reduce Back Pain

Your pain log will show what positions, movements, activities cause your back pain. Now, you just have to listen to your body and don’t aggravate your back unnecessarily. This is the same advice we give in the clinic.

Dr. Karel Lewit, Czech neurologist who is commonly referred to as the Father of Manual Medicine, once stated: “The first treatment is to teach the patient to avoid what harms them.”

Stay away from what harms you. It’s that simple.

Failing to listen to your body, is a recipe for continued back pain and back problems.

Best Exercises for Back Pain

So you have been searching for the best exercises for back pain? Stop! We have what you have been looking for – The Best Exercises For Back Pain:

Lying Down

Lying down is a simple exercise but for many it is extremely difficult. Sometimes our back pain is from excessive improper movements thus causing too much stress and back trauma. Our back may just need to be placed in an unloaded non-compressive spinal position so it can heal. Let the irritation and inflammation subside.

And if you don’t think laying down is an exercise, you are wrong. It’s not a conventional exercise as most view it. It’s an exercise in not doing anything. Which is significantly more difficult in continuous movement.

Go ahead and try to lie still on your back or tummy without moving for 10 minutes. Just be and let your body completely relax. Let me know how it went.

Back Exercise #1: Lying Down for 10’ – Six times per day

Walking

Walking is simply one of the best initial recovery exercises for back pain. Have you heard of ‘bed rest’ for back pain? It is a common recommendation by medical doctors for back pain but it is the worst thing you can do!

The body is built to move, not rest, decay and become deconditioned. Deconditioning makes us weaker, less mobile, less resilient, and less capable. How is this a good strategy for back pain? Walking prevents this.

Walking allows for low level muscle activation, gentle pumping of healthy fluids in and out of joints, beneficial movement of tissues and blood-flow, maintains balance & coordination to name a few.

And for most of us, walking is our most basic mode of transportation and is essential to us being mobile. Walk your way out of pain and into health!

Back Exercise #2: Easy Walking for 20’ – Three times per day

TV Watching

No, you shouldn’t sit and watch television. There is nothing therapeutic about that. Actually, sitting and watching too much television may caused you your back pain in the first place.

“TV Watching’ is the lay persons term for ‘up on elbows’. You get into position by laying on the floor on your tummy. Lift your upper body up off the floor while resting up on your elbows. You can hold your head up or like we used to do as kids since there wasn’t enough room on the sofa with the adults, we rested our head on our hands.

Before attempting this exercise, make sure you can perform the lying down exercise as prescribed above with any pain problems.

Back Exercise #3: TV Watching for 2’ – Six times per day

Hip Mobility Drills

Mobile hips are very important. If the hips don’t move well, all that lack of movement overly stresses your back. The back is designed to be a stable system not excessively mobile set of joints.

To keep happy, healthy, and mobile hips, knees to chest exercise is a great start. There are two versions: Single Knee to Chest (SKC) and Double Knees to Chest (DKC).

Single Knee to Chest (SKC) is just like it sounds. Lie on your back and pull one knee to your chest while the opposite leg is straight along the ground. Hold for the prescribed time. Put your leg back down next to your other limb. Repeat on contralateral leg. Repeat for prescribe number of repetitions.

Double Knees to Chest (DKC) is just like it sounds. While lying on your back, pull both knees to your chest and hold for the prescribed time and repetitions. If you are in severe back pain, you can keep your knees bent the entire time causing you to rest your feet during the relation phase of the movement.

To reduce back pain, a simple exercise for your back actually focuses on mobilizing your hips.

Back Exercise #4a: Single Knee To Chest or 30 sec. for Hold – 3 Repetitions per leg 4 times per day
Back Exercise #4b: Double Knee to Chest for 30 sec. Hold – 3 Repetitions per leg 4 times per day

Gluteal Recruitment

With chronic or prolonged back pain, muscles become deconditioned and weak. This not only happens to back muscles but neighboring muscle groups as well. This especially happens to the gluteals.

Gluteals become deconditioned quickly and even more so if you are sedentary. If the gluteals become overly weak, then the body excessively recruits nearby muscles (ie low back muscles) to perform necessary movements.

To keep the gluteals active, hip lifts are beneficial exercise. A hip lift is performed by lying down on the floor with your knees bent at 90º, feet & knees together, and hips resting on the floor. Lift your hips up and hold. Repeat for prescribed amount (See below).

To keep moving forward toward eliminating your back pain, make sure you have your ‘butt’ in gear! Perform gluteal hip lifts.

Back Exercise #5: Hip Lifts – 15 Repetitions for 4 sec. hold 4 times per day

Should you find any of these exercises painful or not helpful, contact us to schedule a meeting with a physical therapist who specializes in back pain. You may need more assistance and guidance than a home remedy.

Ways to Prevent Back Pain

The best way to prevent back pain, as you may have guessed, is to perform the exercises that got you better. You just need to be consistent.

Make sure you aren’t putting excessive and unnatural loads through your spine and tissues by being in repeated poor postures and motions. Your back does not tolerate excessive flexion, extension, and/or rotation movements so avoid these as best you can.

And get up and move. Especially if your lifestyle consists of excessive sitting. We recommend once every 20 minutes.

It’s that simple.

Wrap Up – Best Exercises For Back Pain

While having back pain can be complex, the exercises previously listed are a good place to start.

A few additional points need to be made.

If you have had continued back pain and if self-treatment exercises have not helped after 2 weeks, please get a movement professional (ie physical therapist) to properly diagnose and assess you.

If you have had continued back pain and if your self-treatments have not made a difference in your pain or motion, it may not be due to a back problem. Make an appointment and go see a movement physical therapist.

Don’t seek out the sexiest, latest & greatest, and ‘hot’ exercises as treatment for your back pain. Usually, the simplest and mundane work the best.

Finally, keep a record of your self treatments. If you don’t, you won’t be consistent and able to determine patterns of what works and what doesn’t, your progression, and in time if you go see a movement physical therapist, they will be able to give recommendations and guidance based on your treatment records.

Most importantly, go slow, give your body time to acclimate, and be kind to yourself.

You don’t have to Live with Your Back Pain

Our mission at PEAK Physical Therapy is to make people better! We treat individuals, just like you, who have chronic to recent back pain. You don’t have to suffer. Whether you need help with a diagnosis, functional medical advice, or want a second, or third or more, opinion and vantage point, remember we are always here to help you.

Don’t delay, appointments times are limited.

If you want to live an Active, Independent, Dynamic, & Enjoyable Life without back pain and are not getting answers and no-one can find what is causing your pain & problems – Choose Physical Therapy. And, If You Need Physical Therapy and You Want Your Health To Last…Choose PEAK PT FIRST!™

Until We Chat Again…

Be & Stay Well!

Sasha Digges PT, ATC, CSCS
Senior PhysioTherapist & Clinical Director

We’re here to help with your Back Pain…

If you would like to speak with a Physical Therapist, schedule a Meet & Greet or a physical therapy evaluation, please click here to complete our contact us form or CALL us at 757-564-7381.

Expert help with Back Pain

PEAK Physical Therapy – Where Hope, Help, & Healing Lives Within Medicine!™

Dee S.

My experience with PEAK Physical Therapy was beyond my best expectations! I had a very difficult go of it, having had a Total Hip Replacement in followed by 5 dislocations. I was sent to PEAK Physical Therapy after the dislocations began, and was forced to start & stop therapy a couple of times, as the dislocations continued.

I had Revision surgery 6 months later and started back at PEAK Physical Therapy 4 days later. I was a complicated case, yet the entire staff took me on, with gusto! I remained in physical therapy for over 3 months and I cannot thank Sasha enough for all he did for me. He knew exactly what I needed and when I needed it. Not only did he rehabilitate my hip, he rehabilitated my confidence. In addition to using standard PT techniques, I benefited greatly from Dry Needling. He treated my hip and a long-standing ankle problem with Dry Needling & manipulation; and I have to say that my ankle has not felt this good in years!

Since being discharged from PEAK Physical Therapy I have continues to exercise with water aerobics 3-4 times weekly, yoga 1-2 times weekly, strength training and at least an hour of elliptical and cycling per week. There have been a few people in my life who have made lasting impressions and given me life-long skills. Sasha Digges is one of these people! My sincere thanks to Sasha and his entire staff for their expertise, warm & friendly demeanor, and their part in allowing me to continue to LIVE!

Dee S.

Vincent Z.

After checking with my doctor during a routine exam that my balance deficiency was not the result of any specific health issue we agreed to have another go at physical therapy.

Checked in to PEAK Physical Therapy (aka PEAK) and examined by Sasha Digges. After the exam, a therapy program was devised to address my concern. Each session resulted in marked improvement.

During the final session, the evaluation, I was asked how I felt. My response was, “98.3% satisfied.” Sasha said, “yes, but 100% cured.” That basically sums up my feeling about treatment at PEAK.

Throughout the program, great attention was paid by the staff to enforce the details of the therapy program. I thought this was very important. The staff functioned like a team, always monitoring my activity.

It is my belief that another feature inherent with the team at PEAK is the opportunity for “verbal calisthenics.” It sets the tone for zoning in on what’s required and why. It removed any feeling of boredom, helps concentration, and provides a good feeling when finished. That’s a testimonial to the atmosphere created by Sasha and adhered to by all team members.

Everyone sets their own criteria for satisfaction. I wanted to achieve my goal and accepted their method of getting there.

Satisfied/cured. That’s my story and I’m sticking to it.

Vincent Z.

Stacey K.

Before I came to PEAK Physical Therapy, I had been skeptical about the benefits of physical therapy. I used to view physical therapy as a way for doctors to hand off my care, instead of finding a solution to the underlying problem for my pain. I would be sent to a physical therapist, they would give me to their assistant, the assistant would give me exercises and after a few sessions the assistant would send me on my way.

Then I had an injury to my neck and upper back that needed extra help to heal, not just exercise and ice. A friend told me about PEAK Physical Therapy and also about the dry needling process. I decided with some skepticism, to try physical therapy again.

My experience at PEAK Physical Therapy was completely different than my previous physical therapy encounters. I learned about my injury and how the muscles that were connected to they injured muscles needed to be strengthened. Sasha, my physical therapist, had a personalized plan for my recovery and I worked with him for many sessions before I saw an assistant. The assistants were great! Sasha was always accessible for questions and concerns. The dry needling, although not pleasant, was a big part of my healing process. Sasha and his team definitely took the time to find the solution and the underlying problem for my pain.

I have been back two more times for elbow pain and each time my experience has been a positive one. Now when I go the doctor, I ask for a prescription to PEAK Physical Therapy.

Stacey K.

Jason B.

Going into physical therapy I had an expectation of endless days of Theraband and very non-invasive stretching. What I got was quite different. PEAK Physical Therapy was very different than my previous experiences for the same ankle ailment that I have had previous treatment on. The most impressive aspect was the constant one on one attention from someone who was extremely qualified for the job and fully embraced the idea of avoiding a static routine that had no variation over 2 months.

Sasha’s constant evaluations and updates to treatment are fully responsible for my ankles feeling stronger than they have in years. I also appreciated the face that both legs were strengthened, no just the ankle that was injured. Sahsa’s holistic approach to therapy is somewhat unique but something that I think is extremely effective. He understands that you can’t isolate one area of the body, everything works together and therefore everything gets rehabilitated. Good luck and continued success, thanks for everything!

Jason B.

David W.

My experience with PEAK Physical Therapy was exceptional. As a lifelong athlete I’ve had occasion over the last 25+ years to deal with at least four other Peninsula PT firms and PEAK was unquestionably the best. Sasha Digges was extremely knowledgeable in current techniques and beyond doubt had my best interests in mind as he developed and directed my program. Important to me was the fact that he consistently asked questions about my rehab, listened to my answers and adjusted the workouts accordingly. It was obvious that he was interested in serving my unique needs to the fullest extent and the results showed.

Everyone I encountered on staff seemed very professional and quite cheerful- leaving me to actually enjoy my visits (I used to dread going to PT in the past). Kudos to a great team with whom I would strongly recommend to anyone in need of effective rehabilitation services. You folks rock!

David W.

Joyce R.

To say that I was very pleased with every aspect of PEAK Physical Therapy is an understatement! Everything and everyone was absolutely outstanding; the location, the facility and most of all everyone associated with PEAK Physical Therapy. They are all very knowledgeable – they could answer every question with confidence and were very caring, enthusiastic, and so helpful. It was a wonderful experience and not only do I feel so much better, I feel younger!

Joyce R.

A Williamsburg Doctor

After nearly two months of severe mid thoracic back pain, spasm, and sleepless nights, an MRI confirmed my worst fears that I had a very large thoracic disc herniation. My skilled neurosurgeon at Riverside suggested I attempt physical therapy and recommended Sasha Digges. I was willing to give anything a try but was skeptical and thought I was just delaying the inevitable. I was certain I would require surgery.

After a thorough initial assessment, Sasha determined that my disc herniation was likely secondary to a poor range of motion in my hips, which placed the stress of my golf swing on my thoracic spine. Although this was something we would need to correct going forward, first at hand was the need to break the cycle of back spasm. Sasha recommended Functional Dry Needling. I was again skeptical, but, after the brief fifteen-minute procedure, I felt my first relief from pain in months! The spasm was gone and we were ready to start working on the root cause of the problem.

Over the course of the next month, working in an atmosphere that was clean, professional, friendly, and fun, Sasha and his team helped me develop an exercise routine that markedly improved the flexibility of my entire spine, hips, and legs. As a result, I am completely pain free and can swing a golf club faster than ever.

I would highly recommend visiting Sasha Digges and his team at PEAK Physical Therapy if you are suffering from back pain and considering surgery. Although it may not alleviate everyone’s need for surgical treatment, you’ll at least know that you did all you could to alleviate the problem before going under the knife.

A Williamsburg Doctor

Sam W.

Sam

A year ago we watched Samuel, our son and a competitive soccer player, struggle mightily with what Doctors were classifying a “knee injury.” MRI’s, X-rays, and multiple opinions were solicited to try and identify the issue(s) causing this somewhat debilitating pain. Sam was on a regimen of ice treatments and rest, and I stopped counting at “4” the different knee braces that were prescribed. Yet, each time Samuel tried to re-egaged – he suffered with major pain. Coaches, and parents who had watched him play for years were asking us, “what’s wrong.” Everyone, including Samuel, felt a great deal of frustration.

The Doctors finally directed us to PEAK Physical Therapy & Sports Rehbilitation for a consultation and diagnosis with Sasha Digges. After a comprehensive review of Samuel’s stride, run, knee movement, posture, etc., Sasha identified the cause and prescribed a therapy regimen. After a few months of therapy and training at PEAK, Samuel was back on the soccer pitch, with renewed confidence, strength, and pain free!

It’s been almost a year since we were first introduced to PEAK and I am happy to say our son continues to do well and is pain free. The maintenance program developed and prescribed as well as proper techniques of stretching and strengthening are still part of Samuel’s routine today. I wanted to thank Sasha and his complete staff for their professionalism and personal care —we feel blessed to have had our son restored under their care.

Sincerely,

Lee and Hettie W.

Sam W.

John W.

Sasha,

After my physical therapy, I just wanted to give you a quick shout about the race. First, my lower leg NEVER became an issue during the 26+ hours. 2nd, I had a PR of 45 minutes! Turns out there’s something to going into a race healthy and well rested. I just had my first run yesterday of 4 miles, and all systems were a go, although a little rusty…not feeling injured. So thanks for your help. I’ll have a better idea of how my legs are doing as I pick things back up in the coming weeks….till then peace.

John W.

John P.

My experience with PEAK Physical Therapy was excellent. I went there after spending a couple days in the hospital with 2 bulging discs and a lot of pain and after a couple months of PT, I am basically symptom free and my back feels better now than it has in a decade. Sasha and his staff are cordial and very professional, but they are also fun during the PT, so it makes the difficulty of exercising and the time pass quickly and is basically enjoyable. I’d highly recommend PEAK Physical Therapy.

John P.

Bill A.

I was assigned to PEAK Physical Therapy by my surgeon after I tore my rotator cuff. They stood out from the beginning. I was evaluated by Sasha and was immediately impressed with his extensive knowledge of Physical Therapy and my shoulder.

After my evaluation, I worked with Victor and Cindy and was comfortable enough to let out my smart-aleck personality while still giving my all and being pushed to my limit. The staff at PEAK Physical Therapy made me look forward to coming to Physical Therapy because of the care they showed and how much progress I gained from them.

“Wild Bill” will forever be thankful for all the laughs and progress they helped me accomplish after my rotator cuff surgery.

Bill A.

Rick A.

I was impressed with the overall competence of the staff and the manner that they treated all others and me while I was receiving physical therapy. I was a physical therapy patient at another facility in Williamsburg for several weeks and can tell you without reservation that there is no comparison in the level of service that I received at PEAK Physical Therapy. I don’t know of anything that could be done to improve the experience I had while there. Thank you for taking good care of me while undergoing physical therapy.

Rick A.

Adam O.

The program provided by Sasha and PEAK Physical Therapy Physical Therapy are client-centered and highly effective. After I was sidelined from training for the 2008 Ironman Arizona triathlon, Sasha and his passion kept me progressing towards my goals and improved my efficiency through functional movement exercises.

As a long course triathlete, I put in high volume training weeks in preparation for my competitions. Inevitably trigger points form in my muscles due to the stressful nature of such training. Even with consistent foam rolling and stretching, some of these trigger points led to referred pain. Functional Dry Needling instantly released those trigger points, allowing me to continue injury-free and work towards accomplishing my goals.

Once healthy, the trainers at CORE FITNESS collaborated with me to provide a supplementary program to keep me consistent, strong, and mobile in my triathlon training. Their individual care and expertise led me to an amateur Ironman Triathlon victory, a top 10 ranking nationally, and transformed me into the 2011 USAT National Long Course Triathlon Champion.

Adam O.

Dave M.

I had serious back and neck issues for some time as a result of twenty nine years of hard military service. For many years I managed this condition using Chiropractor on a regular basis supplemented by lots of ice and Motrin. Following week surgery and Post-OP guidance from my neurosurgeon I added massage and acupuncture and embarked on a aggressive fitness program.

Ultimately I over-trained resulting in the recurrence of lower back pain and spasm. My wife had received treatment at PEAK Physical Therapy & Sports Rehabilitation and suggested give you a try to which my primary physician agreed. Immediately upon receiving treatment from PEAK Physical Therapy, I began experiencing improvement and the associated discomfort. The direct treatment and regular exercise program PEAK Physical Therapy provided has returned me to a great, active, quality of life, and eliminated any discomfort from my active lifestyle and travel.

Dave M.

Pam W.

My one other experience with physical therapy was awful. I hated going and dropped out before my sessions ended. From the very beginning with PEAK Physical Therapy, it was totally different and professional. Sasha gave me a thorough evaluation before I started Physical Therapy. I did not have that before. My therapist John was excellent. I got one on one treatment. Before any exercise, John made sure my body was perfectly aligned for what I needed to do. The intensity of the exercises was increased at a level that I could handle. Midway, I was re-evaluated again. This did not happen in my previous setting. There was also a final evaluation.

I have told my Doctors and my friends about PEAK Physical Therapy. I would not hesitate to return if a future need arises. PEAK Physical Therapy is the right place for treatment and to get better.

Pam W.

Barbara V.

Having experienced four other therapists through the years, PEAK Physical Therapy is by far the very best! They are skilled, knowledgeable, organized, attentive, respectful and caring. Cindy and Rebecka were extremely knowledgeable and attentive to my needs. They were well organized, caring and patient. Ashley is very knowledgeable of insurance guidelines, etc., very helpful, friendly and courteous.

The PEAK Physical Therapy environment was positive and welcoming and they provided me with excellent home exercises and they are well-educated staff!

Barbara V.

Is this YOU?

I was referred to PEAK Physical Therapy and to Sasha Digges by my podiatrist. I had been experiencing excruciating back/hip and ankle pain and had tried to resolve the problem by being treated by a chiropractor. The problem became much worse. In addition to the pain, I had begun to fall and feared the next one could be disastrous for me.

After only one session with Sasha, my pain lessened. Since then, each session is designed to address my specific issues. All sessions are supervised by my therapist and all questions are heard. After 12 sessions, I am pain free in my back and hip and am experiencing minimal ankle nerve pain and only the occasional zinger in my lower appendage. I especially appreciate that Sasha continues to give me exercise that I can do at home to help address pain and build strength. My strength has noticeably increased and my outlook is hopeful!

Anonymous

Colin C.

My experience at PEAK has been uniformly positive. Sasha Digges is a knowledgeable therapist who combines appropriate pressure to make progress with appropriate care not to be overly aggressive. My post-surgical therapy has fully met my needs and exceeded my expectations and times of steady progress. The atmosphere from reception to treatment is welcoming, positive and reassuring. I am impressed by and grateful for the treatment I received.

Colin C.

Bailey O.

On Friday, November 24, 2017, I was involved in a very unpleasant head on collision that ultimately left me with a fractured vertebra. For the first few months, I was confined to a back brace, with little to no movement in my back. Every day for months, I wrote about the fear of never again living the normal life that a 20 year should live free of back pain.

After months, and even after the one-year anniversary of the car accident, I was still having excruciating back pain. After repeated MRI’s and the common conclusion that my back was not healing like the back of someone at my age, it was recommended that I try physical therapy. To be completely honest, there probably aren’t many people that are skeptical about physical therapy as I was. Even after having an internship for a whole summer at a physical therapy clinic, I still had my doubts. By the time my Physicians Assistant recommended therapy, it was time for me to go back to college.

This meant that I had to find a new physical therapy clinic in Williamsburg. So, I decided to try PEAK Physical Therapy. Before coming to PEAK, not a day went by where most of my attention was being focused on my back and how to relieve my pain. I had pain everyday, to the point where it would stop me from getting the simplest of tasks done. Since, coming to PEAK, I can go days at a time without paying much attention to my back because of how much the pain has subsided. Like I said, I was a skeptic, but now I am a firm believer in the benefits of physical therapy. Although I don’t think I will ever be completely pain free, as cliché’ as it sounds, I feel with continued treatment, PEAK Physical Therapy will give me another shot at an enjoyable and comfortable life.

Bailey O.

Jonny M.

I tore my ACL (Anterior Cruciate Ligament) in September 2018, less than a month after I won a World Championship as captain of the U.S.A. Under-20 Men’s National Ultimate Frisbee Team. Ultimate was my life. I’d been playing since middle school and had been honored with captaining my high school team to a state championship, playing professionally on the D.C. Breeze of the AUDL, leading William & Mary Men’s ultimate to their first national qualification since 2004, and participating in the World Junior Ultimate Championships with Team U.S.A.

I came to PEAK Physical Therapy & Sports Rehabilitation a week after my ACL reconstruction surgery seeking a long-term plan to return to the field, little did I know I would be receiving so much more than just physical therapy assistance. The thing that sets PEAK apart from other PT businesses, aside from their wonderful functional training space and world-class therapists, is the family that every employee seeks to craft from the moment a new patient comes in the door.

Impeccable individualized care is coupled with a constant supply of jokes, smiles, and comforting words that are tailored to taking care of the mental and emotional side of PEAK patients on top of their physical well-being. I’ve gotten very close to Sasha throughout our time together, and the ability to be vulnerable with my therapist and trainer has made the recovery process feel a lot more manageable. Come to PEAK if you want to work hard, work smart, and craft a home away from home with a group of vibrant and knowledgeable people!

Jonny M.

Patricia W.

Before I called PEAK Physical Therapy for an assessment, I was about 6 months into deep tissue massage for a painful and growing sciatica. My massage therapist recommended that I call PEAK. She said she did all she knew how to do for me. Two things she suggested which might help more: unique walking or running shoes, as well as physical therapy.

My sciatica reached and all-time pain level concerning both scope and degree of pain. I learned from Cynthia, my therapist that sciatica did not start over night. Even trying chiropractic care for a period of 6 or 8 years up until 2016, didn’t stop the pain; just helped keep it bay. The cat and lion pose was one of the positions I learned in chiropractic care, which eases the pain for a few minutes. I thought that was how it was going forward.

Then came Cynthia at PEAK. Since experiencing stretching and strengthening exercises specific to my pain, as well as occasional traction and heat therapy, I now move more comfortably in and out of my car. Most importantly for me, there are certain exercises I can do if the pain resurfaces. Fortunately, this is not often.

Of all the things I liked best about visiting therapy twice a week, besides their encouragement being number one, is their sense of humor, which is by everyone. Ashley at the front desk, Rebekah my second therapist, and in particular Cynthia, each made me laugh enough that I think it’s now reduced my worry style, in addition to bringing the back sciatica pain down from a 10+ to a most manageable 3-.

If you are reading this testimonial, you may be wondering, is therapy going to help? Stop wondering about it, and do it. Exercising as they instruct is vital. If you do the routines as instructed, you begin to feel better and get your pain under control. I am eternally grateful to Cynthia, Rebekah and Ashley.

Patricia W.

Edward S.

I came to work on a show at the Virginia Shakespeare Festival in June of 2015 and my body quickly began to fall apart. Lower back, hip, tightness everywhere, you name it. I was in a new city in a lot of pain with an enormous job ahead of me and my regular PT team was back home in New York. It was all quite unsettling. I found a few physical therapy clinics online but PEAK Physical Therapy Physical Therapy stood out as the best and I was right.

My initial treatment with Sasha relieved a lot of my pain and I returned twice a week for maintenance throughout my time in Williamsburg. Ended with a fantastic dry needling treatment. Truly masterful. Everyone took great care of me and my show opened and closed pain-free. I wasn’t expecting PEAK Physical Therapy Physical Therapy to become a home away from home but it did and that was a most welcomed bonus.

Edward S.

Mary Ann R.

I wish to express my most sincere thanks to Sasha Digges and John Struck for their expertise, knowledge, and care in solving my hip and leg problem.

For two years I suffered with my left leg and hip…….numbness and shooting pains. An orthopedic surgeon diagnosed my problem as spinal stenosis and gave me shots (injections) in my hip and pain pills for much of the two years. These were very short term solutions to my pain as it always returned.

A friend told me about PEAK Physical Therapy and the success she had with dry needling. It didn’t sound very appealing to me but I was desperate to resume a pain free life. Sasha listened to my description of the pain and then designed my program. John did the physical therapy exercises and ended each session with a deep tissue massage for my hip and then moist heat.

Sasha did three dry needling sessions for me. With each session the pain lessened in my hip and leg………..and then I was pain free. It is now one year later and I am still pain free………playing golf, going up and down stairs with no problem, and able to get in and out of a car with no difficulty.

Was the dry needling painful? Honestly, yes. However, it solved my problem of knotted muscles and if, for some reason, I needed to have this procedure done again I would not hesitate to do so…….IT WORKS! Anyone can sustain some pain for a short period of time and Sasha was most caring and gentle while doing the dry needling.

My sincere thanks goes to Sasha and John for solving my problem.

Mary Ann R.

Coach

Sasha, I can’t express how much I enjoyed working with you personally. After spending 50 years as a college coach and athletic administrator there is no doubt in my mind that your knowledge, expertise, and passion for what you do was instrumental in helping me meet my goals and objectives.

"Coach"

David McG.

I had serious back and neck issues for some time as a result of 29 years of hard military service. For many years, I managed this condition using chiropractic on a regular basis supplemented by lots of ice and Motrin. Following neck surgery, and post-op guidance from my neurosurgeon, I added massage therapy and acupuncture and embarked on an aggressive fitness program.

Ultimately, I over trained resulting in a re-occurrence of lower back pain and spasms. My wife had received treatment from PEAK Physical Therapy, and suggested I give you a try to which my primary physician agreed. Immediately upon receiving treatment at PEAK Physical Therapy, I began experiencing improvement. The direct treatment and regular exercise program PEAK Physical Therapy provided, has returned me to a great, active, quality of life and eliminated any discomfort from my active lifestyle and travels.

David McG.

Gary K.

When you think about “working out” or having a personal trainer, recovering from surgery or regaining your strength after an illness, does the word family come to mind? I didn’t think about those things in the first 60 years of my life, but since 2005, CORE FITNESS/PEAKPhysical Therapy has become family to me.

In May of 2005, I suffered a stroke. After 4 ½ months of intense PT and OT, I selected PEAK Physical Therapy for my continued rehabilitation. Sasha Digges and his staff evaluated, designed and led me through the extended therapy I needed. Today I am 99.9% recovered.

I thought at that point in time I was ready to move on, but in December of 2006 I had a full knee replacement and it was time to return to CORE FITNESS / PEAK Physical Therapy. They carefully designed a pre-surgery workout schedule for me as well as a post-surgery schedule. Sasha and the staff have me walking tall these days! We had focused, enjoyable sessions together to get to this day in time.

And now, you say, this must be the end, but alas, it was not. In September of 2007, I had open heart surgery and today I find myself back at CORE FITNESS and working hard to recover from this latest challenge in my life.

Hard work, excellent strategies, focused and friendly trainers, a well-equipped facility – – all are a part of CORE FITNESS and PEAK Physical Therapy. These people have become a part of my family and I foresee working with them for many months to come. In fact, I foresee continuing there with David after my rehabilitation is complete.

Should you have any of these challenges or if you just want to be more physically fit, a phone call to CORE FITNESS/PEAK Physical Therapy will help you to be much healthier – – and it might be one of the most productive, enjoyable things you’ll ever do.

Gary K.

Diane S.

I like many others, turned my den into my home gym during COVID and have been doing virtual workouts provided by my gym. Not being under the watchful eyes of instructors and trainers made a bit more bold in things I would try and a bit more lax in proper form and stretching.

Right before Christmas I did one too many moves of something with probably very bad form and on Christmas Eve day woke up with a hip that hurt so much I could barely move around. I suffered through Christmas Day and the weekend and was prepared to hopefully get into my doctor for a diagnosis and drugs. My sister convinced me to find a PT that did dry needling and try this route first.

I searched online and came across Peak Physical Therapy and Sports Rehabilitation and was immediately attracted to the layout of the website and the philosophy of getting people out of pain and moving forward. When I called and spoke to Dani, I knew this was the place I was going to choose. She was so very kind and helpful and got me in that week.

Sasha was my person and after 6 sessions of dry needling, supervised exercises and sheets of stretches and exercises I can do on my own, I am pain free! Sasha also put up with my incessant questions about everything he was doing and making me do. He obviously knows his stuff, but he’s also willing to share.

While I certainly don’t want to wish for pain, I am really going to miss this place and will not hesitate to go back! I understand my body better now and know what to do to keep it strong and pain free.

Being Aware

Ten years ago I came to PEAK Physical Therapy for an injury to my shoulder and am now on my third visit. My therapist, Sasha, taught me how to not injure myself and my shoulder and, if I did, how to seek help in a timely fashion. Accordingly, this current episode of physical therapy has resolved much more quickly because I recognized the signs and symptoms of an injury that they had taught me. So, PEAK Physical Therapy treats injuries extremely well and they also teach how to care for you body. That is my definition of professionalism and competence.

Anonymous