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

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.

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.