I hope this helps Sando: As I have progressed through PT these past 7 1/2 months due to 2 spinal compression fractures, and dry needling has relieved my back and hip pain, my Physical Therapist says strengthening exercises are the most important.
Even though my back pain and hip pain have greatly lessened, I continue to do every morning with bent knees while lying down the waving action back and forth, then 30 seconds of bridging, then a variation of the "dead bug", ending with stretched out legs one at a time rotating to loosen hips. Each evening I alternate lifting 3 lb weights (2 sets) or using a stretch band (also 2 sets) to strengthen my core with each set of these exercises followed by walking the pilate ball up the wall or sitting and rolling the ball for 30 seconds. Midday I do what my Physical Therapist calls pillow breathing. I believe this can be found by searching the internet or YouTube.