by Matthew Henderson, Physical Therapist
First you need to understand our main objective: Promoting gentle, frequent movements to regain range of motion and mobility while the back heals.
Research shows prolonged sitting and inactivity slows the recovery process. Keeping moving is key. Avoid bending, lifting and twisting movements if possible. In addition, try to not sit for more then 20-30 minutes without getting up and moving a bit. Even if it's just a walk around the work desk...it helps!
Short, frequent episodes of walking have been found to be one of the best treatments for lower back pain. Walking promotes circulation, improves range of motion and accelerates healing. It is almost impossible to over-stress the importance of walking frequently and consistently when addressing lower back pain. Tip: "Short and frequent" walks are the key. Long and infrequent walks will be much more painful and not nearly as effective.
Begin a targeted facet joint pain exercise program. Luckily you don't have to figure out which exercises to perform - our PT's have done it for you! Please see below.
Try to go through your exercises a few times a day. You can cycle down as the pain diminishes.
WHAT TO EXPECT
These strategies should lead to noticeable improvement within a few days.
BACK TO ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!
NOT IMPROVING FAST ENOUGH
Check back in and we'll connect you with a licensed physical therapist in your area who is highly rated and accepts your insurance.
Always look on the bright side - you've got a back! Physiobot can only dream. #body4physiobot
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --
Regaining extension range-of-motion in your lower back is often a key component to back pain recovery. CAUTION: Only perform in a pain-free range. Stop if causes pain down the legs. Alternate exercise here
SCIATIC NERVE GLIDES
This exercise is designed to reduce "tension" and pain in the sciatic nerve, reducing radiating pain down the back and outside of the leg(s).
This muscle is buried deep in your buttocks and often "locks up" with low back pain. Stretching it can instantly reduce back and buttock pain relief.