JKW’s Low Back Pain exercises.
For acute low back pain
JKW has a set of exercises
that are proving very effective.
JKW’s unassisted LBP exercise:
you can use your finger tips to balance
(touching some furniture)
raise your right thigh/knee
bending the knee
so that the hip and knee
are each at right angles
now lift right hip laterally
(hike it up to the side)
lower the hip to level
(the knee is still raised in front of you)
repeat only once on his side
(for a total of two hikes)
lower the right leg to stand on both feet.
Repeat the exercise on the left side.
Hike the hip once or twice on each side
repeat: right, left, and again.
Do this for a minute or so.
Make sure it does not aggravate your condition
(I’ve only once seen a mild aggravation)
If it feels okay
repeat the exercise often
and extend the duration
JKW’s assisted LBP exercise:
The patient lies on their back
on a relatively hard surface.
They bring their knees to their chest.
(The majority of patients with LBP
can do this without discomfort.
If it is painful, this exercise is not for you!)
The assistant reaches across
below their hips/bottom
puts a hand on their opposite hip
and pulls the patient’s hips/bottom
over towards them (the assistant).
(This is a lateral flexion of the hips,
not a rotation of the torso.)
The assistant brings their hand
over to the near-side hip and
pushes the patient’s hip away from them
(lateral movement only)
Continue laterally flexing the hips
back and forth
After a minute or two
the assistant should move round
to the other side of the patient
and repeat the procedure.
The movement should start carefully and gently.
It should not cause any aggravating pain.
If the movements are painless
their vigour can be increased a little.
Again, start with just a few minutes and
make sure the exercise doesn’t aggravate.
If it feels okay it can be repeated frequently
and with extended duration.