Flexion-Sensitive Low Back Pain (Disc Herniation) Exercises - Day 1

Sitting-related low back pain? You're in good company!

Day 1 concepts for the most common injury Physio's treat. 

1. A quick recap on what we're dealing witH



2. McKenzie Extensions

  • Goals: Push herniation back into spine and away from the nerves

  • Dosage: x10 every 20-30 minutes. Can use strong pressure

  • Tips: Will help with symptoms (but may hurt as you do them)



3. Sciatic "Nerve flossing" 

  • Goals: Increase nerve mobility to reduce chances of irritation and increase safe range

  • Dosage: x5 every hour, double each day if tolerated. Gentle pressure only!

  • Tips: Will not help with symptoms, try to do them when not experiencing nerve signs in the legs


4. Correct sitting posture

  • Goals: Decrease provocation with sitting short-term, reduce risk of recurrence long-term.

  • Dosage: Attempt to avoid sitting as much as possible short term

  • Tips: The goal is to work smart, not hard. Try to relax and simply balance in position


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.

About the Author

Physio Steve, MScPT, BScKin, CEP, HFFC-Fellow

Physio Steve, MScPT, BScKin, CEP, HFFC-Fellow

Physio Steve Procter is a physiotherapist and personal trainer practicing in downtown Montreal.

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