This one can be a bit tricky to get right. The purpose is to open up the joint space on the painful side and take pressure off of the entrapped nerve and disc. This, like other self treatment techniques, should be kept in the pain free range and gradually increased over time based on your results. It is directed toward those with pain radiating down the leg presumed to be coming from the spine.
First, select a somewhat firm surface (couch, bed, etc if available). Take a pillow or folded blanket and place to the opposite side from where you are hurting between the ribs and the pelvis as shown. Now lay across it in side lying (painful side up).
Second, pull the knees toward the chest until you feel the low back start to flex, top leg slightly further than bottom. Hook the top leg ankle around the lower leg to hold in place.
Third, turn your upper body slightly to the rear as in top shoulder backward. Keep this to a comfortable stretch (no increased pain).
So once you have completed the positioning, your low back is in a position of side bending away, rotation toward the painful side, with the low back forward bent. This will open up the joint spaces of the lumbar spine. If the therapist is available to help you, they will feel for opening of the level that has been identified as your problem area. If not, you still will be able to monitor your symptoms. If pain moves out of your leg and you feel relief this is a good sign. If it makes you hurt more, discontinue. Even if it feels good, restrict the first session to 5-10 minutes. Then increase by 2-5 minutes per day based on positive results. You can work up to 30-40 minutes. Remember, this is a gentle self management technique and not meant to be used with a lot of force but to be held over a period of time. The main idea here is to give your disc and inflamed nerve a break and you a break from leg pain.
Many people tell me when I start this technique that they do it at home to get some relief. “Oh, I do this at home in bed when I’m hurting”. They have intuitively come up with a version of it on their own. Again, this one is a bit more complicated than the 2 I put out previously. If it is painful, don’t do it and talk to your therapist about it. If it helps, PROCEDE SLOWLY! Sometimes too much of a good thing can be painful.
If you have back pain or sciatica and feel you would benefit from therapy please get in touch with us. Clinic number is (870)203-9988
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