CF: R Hip/TFL Pain with Sciatic Nerve Symptoms Extension Based Preference: In Office Patient (12-17-18)

  • 1-3-19 UPdate
    • Everything we discussed that you should keep up with is below
    • In bold are some of the concepts that we discussed this past session along with a couple that we discussed as being most improtant and should be somewhat of a life commitment
  • Current Symptoms
    • Sciatic Nerve symptoms into the foot that are reproduced with straight leg raise on the right along with seated postures
    • Limitation in R hip mobility with pinching noted during hip flexion and internal rotation. Tightness with  hip extension
    • preference for lumbar extension with reduction in sciatic nerve symptoms, but a pinching in the Lumbosacral region on the right when moving too deep into extension
    • Current program below
      • Daily Exercises: Can be done 2-3x/day
        • Movement #1: Tennis Ball Self Myofascial Release Glute
          • HOLD OFF ON THIS FOR NOW AS WE DISCUSSED PRESSURE DIRECTLY ON THE PROBLEM AREA IS NOT ALWAYS HELPFUL WHEN THE SCIATIC NERVE IS IRRITATED….You can try to the ball in the lower back lying down or with back against the wall shown below for back against the wall
          • Wall Option
        • Movement #2: Bridge: FOR LIFE
          • 8-20 reps
        • Movement #3: Press Up Progression on your stomach
          • 10-15 reps
        • Movement #4: Towel Roll Thoracic extension: FOR LIFE
          • 2-3 spots on your back 10 reps at each spot
        • Movement #5: Sidelying rotation
        • MOVEMENT#6: NEW AS OF 12-31-18 WALL PLANK KNEE TO CHEST AND KICK BACK
          • 1-2 MINUTES EACH SIDE AND EASY TO DO THROUGHOUT DAY
      • Strength Sequence: Can be done every other day in addition to the movements above
        • Band Pull apart on your back
          • Blue band 8-20 reps
          • Can progress to back against wall
        • Weight Pullover
          • 5lbs, 8-20 reps
          • Legs do not have to be elevated, just knees bent
        • Squat at the door
          • 8-20 reps
            • Harder Version below in the reverse lunge option
        • Sidelying leg raise
          • We added this last session
          • 5-15 reps with 5 sec holds for each
        • Bear Holds
          • 30-60sec
        • Sideplank with lateral shift: FOR LIFE
          • 30-90sec