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Promoting a Pain-Free Lifestyle

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Natural Treatments for Body Pains

REVOLUTIONARY PHYSICAL THERAPY treats body pain using natural treatments. We provide transformational results to help you resume your active lifestyle naturally without medication, injection, or surgery. Contact us in Jamaica Estates, New York to get a free quote or to schedule a free discovery session to find out the source of pain and disability.

Top Three Home Exercises for Lower Back Pain

Your pelvis has three bones: the tailbone (called sacrum), and two larger hip bones (called innominates). There are three joints: two SI joints (sacroilac joints) in the back on either side of your tailbone and one joint in the front called the pubic symphsis.

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How Do I Fix This? 

For your pelvis to work properly and be pain-free, each of the joints must move properly. A good physical therapist or doctor can do this for you with 

hands-on treatment.


The second part requires you to strengthen the muscles in your stomach and lower back. These control the movement in the pelvis and prevent the problem from happening again.


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Successful Treatment = Normal Movement + Exercises to Retrain the Muscles

If you are experiencing extreme discomfort when sitting, getting in and out of a car, or rolling over in bed, then you might be having a sacroiliac joint (SI joint) pain. Here are three exercises you can do at home to help you deal with SI joint pain.

Single Knee Isometric 

How to do it:

  • Laying on your back, grab your knee with both hands.
  • Keep your other leg straight.
  • Push your knee down into your hands.
  • Keep breathing.

Hold 5 seconds, 10 times. DO NOT hug your knee to your chest.


What does it do? This exercise fires muscles in your buttocks

and helps half of the pelvis rock in one direction.

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Ball Squeeze

How to do it:

  • Lay on your back with knees bent.
  • Place the ball between the knees.
  • Slightly arch your back by pressing your buttocks into the table. Slightly tighten your stomach muscles.
  • Squeeze the ball.
  • Keep breathing. DO NOT bear down or strain.

Hold 10 seconds, repeat 10 time.


No Ball? A pillow off your couch or a folded pillow will work just fine.

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Knees Apart With Band

How to do it:

  • Lay on your back with knees bent.
  • Put a band around knees.
  • Slightly arch your back by pressing your buttocks into the table. Slightly tighten your stomach muscles.
  • Spread knees apart.

Keep breathing. DO NOT bear down or strain.


Hold 5 seconds, repeat 20 times.

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