Place your hand against your pelvis and gently press your hips toward the wall (it should feel like your pelvis is gliding underneath your ribs). For the next few months, I continued to do versions of it during physical therapy, on a yoga mat at home, and in the first aid room at work. be repeated three times per day, preferably morning, noon and evening. In addition, you should do this exercise whenever pain arises as a result of sitting poorly. Each time you repeat this movement cycle you must make sure that movement is performed to the maximum possible degree, especially toward the extreme of the good position. r to care for wch has ~ rest of her life. r pregnancy, it your problems :ase, the f people with ime, and you ling posture always resolved b. your posture Teet posture, must stand tall ~r one week of Bring both your knees up toward your chest, keeping your tailbone down on the ground. Hold for 2 seconds. Return to starting position.

Sitting Correctly for Prolonged Periods If at the present time you have pain resulting from factors other Some people who 1 unaware of the l1IM their lifetime simp necessary informal When pains of p eliminated merely however, if uncom to the structure aD premature ageing 4 posture in the 1011ll hannful as the em .• L·:I! Slowly straighten your arms to lift your upper body. Hold for 2 seconds. Return to starting position. Flexion in Standing Stand upright with your feet well apart. Allow your arms to hang loosely by your side (Fig. 4.7a). You are now ready to commence Exercise 7. Bend forward and run your fingers down your legs as far as you can comfortably reach (Fig. 4. 7b). Return immediately to the upright standing position. Each time you repeat this movement cycle, you must try to bend down a little further so that in the end you have reached the maximum possible degree of flexion and your fingertips are as close as possible to the floor. Exercise 7 should only be commenced after the completion of two weeks of practice of Exercise 6, whether Exercise 6 has been successful or not in reducing your stiffness or pain. In the beginning you must do only five or six repetitions per session; the sessions are to be repeated once or twice per day and must always be followed by Exercise 3. For a period of three months from the time you have become painfree, Exercise 7 must never be performed in the first four hours of your day.my and without 13ynow stop :r two to three mfort, and we 7 to your out at the end ~ soft: tissues in se 5 and 7, you ence oflow amme as

A severe, acute attac all times regardless c:: performed. It is mad and by bending fONi attempting to stand 4 fully, it may not be p only alternative. Recent research b the treatment of acu no more than two ru however, will perhCl{ experience a severe In my experience, require longer than possible. Neverthe1f desirable for those' to stand upright sho once each day. For the ne] Exercises 1, 2 frequency of 1 should be the in Significant After a few distributed m Once this occ and continue Are in Signifi~ away from thj The secone performed wi benefit for a J The effecti pelvis down 1] simple deviCf board with a: waistline. Thi between the :ilforward regular and bend y important if I by working perl position md relieve lone before mficant low lid you ignore the warning dinue to overstretch, ~ will occur. Of course, the lI1ling tells you to stop over­ ing, and when you do so, 0. ceases immediately. No ~ will have occurred to your md the pain will have gone. lISting problems will arise ) take note of the pain It has been fo that are worn that the weari It is my eX( some benefit Every older p correction of Not all ofy exercises as 3l not necessaril exercises, anc because of we least part wa} My advice exercises to b sessions duriJ adequately at the correct p Between each t:w. side through which : spinaI nerve (Fig. .2.' apply our muscles ' adler words. it is du ..d feel temperatm ul our alarm system .Loot to be damage In the lower part eadt side to form th service our legs. ane Try the experiment once more, but now keep bending the finger past the point of strain until you feel pain. The sensation of pain is immediate. You have overstretched, and your pain warning system is telling you that to continue movement in that particular direction will cause damage. Should you ignore the warning and continue to overstretch, damage will occur. Of course, the pain warning tells you to stop over­ stretching, and when you do so, the pain ceases immediately. No Fig. 2.6 Bend the finger ~ntil damage will have occurred to your you feel the stram finger and the pain will have gone. No lasting problems will arise from this short-lived strain providing you take note of the pain warning system. If you fail to heed the warning and keep the finger in the overstretched position, the ligaments and surrounding soft tissues that hold the joint together will be tom. This tearing will result in an ache which continues even when you stop overstretching. The pain will continue even when the finger is at rest. The pain will increase with movement and reduce at rest but it will not cease until some healing has occurred. Healing may take several days but will be prolonged if, every day, you continue to apply the same strains to the finger.

This book has all the pictures and guidance I need (cross my fingers) to continue doing the stretches and exercises I need to do to stay pain free. A microdiscectomy may still be in my future, but I'm tying to hold off as long as I can. As mentio we experic only by ill are no me common 1 be taken v Certain inflamma1 useful for than somE been reco Agencyfo Standing flexion, the most challenging exercise in this series, also increases your spine’s ability to bend forward.has in !Ii as a result lion in a recommend­ nactivity )propriate l7ever, if the leared after bas been mdhas a result of louched tre, such d be entirely ause the pain ISC in the positions. Fig. 4.0 Progressive centralisation of pain indicates suitability of exercise programme THIRTY-SEVEN