An Exercise for Lower Left Back Pain and Lower Right Back Pain!
Seated Leg-Butt Raise (Basic), Start Position:-
Seated Leg-Butt Raise (Basic):- Action
- Sit in a chair, knees same height as pelvis.
- Place hands on chair to side of buttocks.
- Pelvic Neutral and spine lengthening upward.
- Anchor your scapulas.
- Chin gently tucked.
The Seated Leg-Butt Raise (Advanced):- Action
- (Stay relaxed: no zip and hollow just yet):Lift your left foot slightly off the ground
and feel the weight of your pelvis
shift over to the left buttock. Take note if your left knee has shifted backward (see diagram).
- Zip & hollow, & lift your left buttock so that
your weight is transferred to the right buttock.
- Maintain zip and hollow, and position your left knee to be level with your right.
- Hold the position for two breathes, and relax.
- Repeat both sides, two to five times.
lower pain on left side of back, pictures (Scroll right>>>...)
- Same as for Basic, but this time place your hands on your thighs,
& use your right leg to push yourself firmly into the back of the chair.
What this exercise does-
|Pictures, Leg-Buttock Raise, Start Position & Action:-
Left Leg and butt raised:-
Left Knee is behind right knee. The lumbar spine has
twisted, & the pelvis is "looking to the left":-
Left Leg and butt raised:-|
The subject has corrected his lumbar spinal twist and aligned his pelvis so that the knees are now level.
- Specifically enhances the internal abdominal oblique muscle on the side or sides that your pelvis tends to
- It thus goes a long way to minimizing left or right sided lower back pain.
Chiropractors often treat the following complaints:-
The issues are complex and experts cannot even use a uniform set of terms, let alone communicate
treatments to their
patients! Only physiotherapist Shirley Sahrmann has seriously attempted to categorize & describe
left or right sided lower back pain. Her syndromes are (in order of observed frequency):-
- lower pain on left side of back
- lower left back and buttocks pain
- lower right back pain
- right quadrant lower back pain
- severe pain in lower right side of back
- pelvic torqued causing alignment problems
This author simplifies back pain therapy by
identifying & correcting "left or right looking pelvis", & using the Pilates concept of
pelvic neutral to encourage the client to avoid extremes of lumbar flexion and/or extension(2).
- Lumbar Rotation-extension syndrome
- Lumbar extension syndrome
- Lumbar rotation syndrome
- Lumbar Rotation-flexion syndrome
- Lumbar Flexion syndrome
lower right side back pain, pictures,
© Bruce Thomson, EasyVigour Project
- Shirley A Sahrman: "Movement Impairment Syndromes" Publ. Mosby, 2002
- Bruce Thomson