Extension-Sensitive Low Back Pain (Facet, OA, Stenosis Patterns) Exercises - DAY 1

Jan 7

Written By Steven Procter

SCARY XRAY RESULTS? A LOT OF TIMES IT SOUNDS WORSE THAN IT IS.

HERE'S WHAT DAY 1 OF CONSERVATIVE MANAGEMENT LOOKS LIKE

1. A QUICK OVERVIEW OF WHAT WE'RE DEALNG WITH

2. HIP FLEXOR STRETCHING

Goal: Absolutely critical for improving tolerance of upright postures by making avoiding extended spine position easier to avoid
Dosage: 45mins/day or whenever standing
Tips: Don't lean backwards! Look for the stretch directly by contracting the front glute.

A less conspicuous version of the hip flexor stretch that we can do while standing in daily life.

Alternatively, a version that can be done while sitting.

3. Repeated Flexion maneuvers

Goal: Controls back and nerve pain
Dosage: As needed
Tips: Try breathing techniques to release muscle tension as you go. Can always add heat if you find it relaxing.
Techniques: Hanging downwards towards your toes in sitting or standing. You could also try child's pose (from Yoga)

Standard disclaimer:

These resources are intended for Steven Procter's patients, and only as prescribed. It is important to be evaluated, diagnosed, and educated on which exercises are indicated or contraindicated for a particular condition before attempting them independently.

Steven Procter