physical therapy – JRM Nurse Consultants

Back pain is one of the most common complaints among adults, and a weak core often plays a major role. The core isn’t just your abs — it includes the muscles around your pelvis, lower back, and hips. When these muscles are weak, your body compensates in ways that can lead to pain, poor posture, and even increased risk of injury. Strengthening your core can improve stability, reduce discomfort, and support everyday movements.

Core strength also impacts more than just your back. Strong core muscles help improve balance, protect joints, enhance athletic performance, and support functional activities like bending, lifting, or even standing for long periods. For patients recovering from injury, rehabilitation exercises often include gentle core strengthening to reduce recurrence of pain and improve overall function.

Nutrition and lifestyle habits support core health as well. Adequate protein helps muscles repair and grow, while staying hydrated and maintaining a healthy weight reduces unnecessary strain on the spine. Regular movement, even simple activities like walking or stretching, complements core exercises and helps prevent stiffness or inflammation that can worsen pain.

Patient Perspective:
Building core strength doesn’t have to be intimidating or time-consuming. Simple, consistent exercises — like planks, bridges, seated marches, or gentle pelvic tilts — can make a noticeable difference in stability and comfort. Practicing these movements daily, even for a few minutes, empowers you to take control of your back health and mobility.

Nursing Perspective:
Nurses play a critical role in guiding patients to safely strengthen their core. Providing instruction on proper technique, monitoring form, and suggesting modifications ensures that exercises are effective without causing additional strain. Encouraging consistency and helping patients set achievable goals increases adherence and improves outcomes.

💡 Tip to Try This Week:
Choose one core-strengthening exercise to incorporate into your daily routine, such as a 20-second plank, glute bridge, or seated abdominal contraction. Focus on proper form rather than duration or intensity, and repeat consistently. Pair with hydration and gentle stretching for optimal results. Even small, regular efforts help support your back, posture, and overall strength.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

Maintaining balance is something most of us take for granted — until we lose it. As we age or recover from injury, our balance and coordination can weaken, increasing the risk of falls and related injuries. Balance is not just about standing upright; it’s a complex interaction between the brain, muscles, joints, and inner ear. The good news is that with intentional movement and simple exercises, balance can be improved at any age.

Regular balance training helps strengthen the core, improve coordination, and enhance overall body awareness. These benefits go far beyond fall prevention — they also contribute to better posture, confidence in movement, and reduced muscle tension. For those recovering from injury or dealing with chronic conditions, consistent balance work can be an important part of rehabilitation and long-term wellness.

One effective exercise to start with is the heel-to-toe walk. This simple movement trains your brain and muscles to work together. Begin by standing tall, placing one foot directly in front of the other as if walking on a straight line. Focus your eyes on a fixed point ahead to maintain stability. Aim for 10–15 steps at a time, pausing to rest if needed.

Another helpful exercise is the single-leg stand. Hold onto a sturdy chair or counter for support, lift one foot slightly off the ground, and balance on the other leg for 10–15 seconds. Switch sides and repeat several times. As your confidence builds, try it without holding on — or close your eyes to challenge your balance further. This strengthens stabilizing muscles in your hips, legs, and core.

Chair squats are another great way to build lower-body strength. Sit on the edge of a sturdy chair, stand up slowly, then lower back down with control. Repeat this motion 10–12 times, focusing on using your leg and core muscles rather than momentum. Stronger legs and hips provide the foundation for better stability and reduce fall risk in daily activities.

Incorporating gentle movement practices like tai chi or yoga can also make a big difference. These activities emphasize slow, intentional movement and controlled breathing, which enhance both balance and mindfulness. Even a few minutes a day can improve coordination, muscle control, and confidence.

Patient Perspective:
Improving balance doesn’t have to be overwhelming or time-consuming. A few minutes of daily practice can increase your stability, confidence, and independence. Always perform exercises safely, using support when needed, and talk with your healthcare provider before starting a new routine — especially if you have a history of falls or injuries.

Nursing Perspective:
Nurses and rehabilitation professionals can play a key role in fall prevention education. Encouraging patients to incorporate simple balance exercises into their daily routine helps reduce injury risk and promotes long-term mobility. Education and empowerment are critical tools in preventing avoidable hospitalizations and maintaining quality of life.

Tip to Try This Week:
Choose one balance exercise — heel-to-toe walk, single-leg stand, or chair squats — and practice it for 5 minutes each day. Small, consistent efforts lead to measurable improvements in strength and stability over time.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

Years of experience in Work Comp, Case Management, Disease Management, Utilization Review and Prior Authorization.

Tag Archives: physical therapy

Strengthen Your Core Muscles to Support Your Back and Overall Health

Exercises to Help Maintain Your Balance and Prevent Falls