There are 2 main two main types of exercises you can do to help to relieve your Lower back pain and Sciatica.

(1) Core exercises to strengthen your core muscles.

(2) Mobility exercises to loosen up your spine by mobilising your joints and stretching and relaxing your muscles.

We are focusing on the mobility exercises we give to our patients in this article:

In conjunction with rest and regular weight bearing exercise (short walks) a specific lower back pain mobility exercise routine performed regularly will greatly enhance your recovery from lower back injury, reducing your lower back pain

and helping to prevent future problems by keeping your spine more supple and flexible.

Also doing these exercises every morning before you get out of bed will generally help to keep your spine mobile and loose. REMEMBER these exercises are tried and tested, we have given them to thousands of patients over the last twenty years, many of these patients religously do these exercises every morning because they have noticed a difference: they have less morning back pain and stiffness.

Primary Chiropractic treatment, ie spinal manipulative therapy is highly effective (hence Chiropractic’s popularity) however we can enhance our patient’s recovery by also providing advice, soft tissue therapy, mobility exercises and core exercises.  A lot of chiropractors do use other modalities/treatments as an adjunct to their spinal manipulative therapy.  At Peverell Chiropractic Clinic we have found that using a multi-factorial approach to treatment particularly with more serious and more chronic back pain cases does produce slightly better results.

These simple exercises have been designed to gently mobilize the spine aiding it’s return to normal function without

Click at the end of the article to download our clinic's A4 exercise sheet

putting undue stress on the joints and tissues.

If you have lower back pain and/or sciatica perform the exercises at least 4X per day (or as directed).  Always do them before you get out of bed to mobilise your spine and loosen it up before you actually put any stress on it when standing

up and weight bearing, then do them every few hours through theday. After the first 2-3 days as the acute back pain diminishes spend more time on your feet, taking regular 5 – 10 minute walks, this will aid in returning your spinal joints and muscles back to normal function.

Perform the exercises in numerical order. Only do the exercises to about 70% of full motion so as not to overstretch the damaged tissues but to gradually restore normal function by: relaxing tight muscles, stretching and strengthening weak muscles, relieving joint inflammation and swelling, increasing bloodflow to aid healing, and reducing joint stiffness. Peverell Chiropractic Clinic 2012.

Do the exercises rhythmically and if any exercise causes discomfort DO NOT CONTINUE WITH IT until your injury has recovered more fully.

Click Here To Go to Downloads Area to download full size A4 version