JK: Low Back Pain and Sciatic Pain into His R Leg with Walking

11-27-19
- You will see the date below next to movements I have changed/updated including the balance position and the hands and knees
11-7-18, Updated 7-24-19
- Morning Routine
  - 105.1) Pelvic Clock Progression into Bridge VIDEO
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
  - 98.1) Quadruped Hip Extension progression VIDEO (11-27-19)
    - Discusses the concept of the bird dog
    - just do the leg lift and focus on your back not moving
  - 17) Seated Flexion and Child’s Pose Breathing VIDEO
    - focus on the breathing discussed in childs pose, not the seated position
  - 18) Puppy Pose Progression VIDEO
  - 124) Double Leg Heel Raise VIDEO
  - Balance (11-27-19)
    - 146) Static Anterior Lunge with Thoracic Rotation VIDEO
- Other Movements
  - 179) Standing Adductor Slide VIDEO
  - 169) Supine Clamshell VIDEO
  - 127) Step Knee Flexion Intro VIDEO
  - 69) Table Height plank Phase 2 VIDEO
    - lower equals more challenging
  - 121.5) Supine Band Pull Apart VIDEO
  - 175) Side Step Band Progression VIDEO
12-4-17
- Update for improved postural awareness and reduction of low back pain
10-31-17
- right quad tendon pain, likely the result of holding a stretch for too long
- try the sequence below lightly and short of pain
  - 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - 60) Seated Quadricep Isometric VIDEO
9-25-17
- Low back pain with walking and the morning
  - We discussed stretching more freqeuntly and focusing on the movements below
  - Step Knee Flexion Intro VIDEO
    - do this more frequently
  - Standing Foot on Chair/Step VIDEO
  - Counter Push Phase 1 VIDEO
    - You did this at the wall
8-25-17
- This session we attempted to decrease stress in the L upper trap/ top of the shoulder
- The movements below should be done along with the movements from the previous session on 8-9-17
- Self 1st Rib/AC Joint Mobilization VIDEO
  - We used the sheet for this movement
  - In the video I use a band in a loop, don’t worry about moving the neck excessively
  - Use the sheet or a band and focus on the breathing and reaching down motion
- Neck Rotation Contract Relax VIDEO
  - Very light with this exercise, don’t push too hard
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Emphasis on depressing scapula without pain or tension on the neck
  - progress like in the video from a low to higher surface
8-9-17 Update
- Neck and Shoulder Sequence
  - N-14 Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Light tuck of the chin
  - N-2 Neck Rotation Self SNAG VIDEO
    - Go to the the left first and then the right
  - N-14B Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
    - seated in chair not on the foam
  - hands behind back, pull shoulder blades back and down slowly
    - can be done alot throughout the day
- Lower body sequence
  - K-18 Laying on Back Weighted Pull Over VIDEO
    - 2 lbs weights in each hand
  - L-3A Shoulder Flexion Seated->Standing VIDEO
    - back against counter in standing
  - DNS-8 Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
    - Rolling with abdominal control or can use ball with the movement below
    - DNS-6 On Your Back Physio ball Stabilization with Rolling Progression VIDEO
  - N-2D Supine Long Duration Pec Stretch VIDEO
    - lying on floor to improve posture at end of day
  - H-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
    - Put a weight in the hand opposite of the leg up on the step 4-5lbs to increase challenge to balance
7-18-17 Update
- Get your arms overhead
- K-18 Laying on Back Weighted Pull Over VIDEO
  - 2 lbs weights in each hand
- L-3A Shoulder Flexion Seated->Standing VIDEO
  - back against counter in standing
- DNS-8 Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
  - Rolling with abdominal control
- N-2D Supine Long Duration Pec Stretch VIDEO
  - lying on floor to improve posture at end of day
- H-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
  - Put a weight in the hand opposite of the leg up on the step 4-5lbs to increase challenge to balance
4-27 Update
- Strengthening exercises to improve low back and hip strength
- Start with 5-10 reps of each
- H-46 Upper Body Assisted Squat VIDEO
  - you can use kitchen sink
- H-46H1 Reverse Lunge Towel Slide VIDEO
- H-46F Band Extension Deadlift VIDEO
Pain relieving movements to do on a daily basis (10-20reps of each)
- NEW:
  - L-4 Sidelying Thoracolumbar Rotation Stretch VIDEO
    - Do this laying on the left side only
- L-4D Seated Flexion and Child’s Pose Breathing VIDEO
- L-27A Bear to Plank Push Off Loading DNS VIDEO
- L-3A Shoulder Flexion Seated->Standing VIDEO
  - Seated Only
- L-10 Seated Sciatic Nerve Floss VIDEO
Strengthening movements
- Do these everyother day
- NEW:
  - H70A Supine Band Clamshell Regression
    - Green band around knees
    - Once you can do 20 reps slowly, try to progress to the blue band
- H-24 Table Height Phase 2 VIDEO
- K-18 Laying on Back Weighted Pull Over VIDEO
- K-43 Phase 1 Heel Raise in Hip Extension Supported VIDEO
- K-28 Bear->Bear Crawl Scapula & Trunk Coordination VIDEO
  - Just hold in the bear position
- K-45E Lunge with Band Around Knee Glute Med Activation VIDEO