Step 4

This exercise is a critical progression for symptoms that are one-sided and not improving with the previous central extension exercises. By shifting your hips away from the painful side, you are creating a new angle of extension that can more effectively guide the radiating symptoms back to the center of your spine.

Instructions

Important Safety Note: This movement should help to reduce your buttock or leg symptoms. If your radiating symptoms worsen, do not continue.

Step 1: Get into Position

• Lie face down on the floor in the same starting position as the previous exercises.

Step 2: Shift Your Hips

• Gently lift your hips and pelvis off the floor and move them a few inches away from the side of your pain.

• For example, if your pain is in your right leg, you will shift your hips to the left.

• Lower your hips back to the floor in this new, off-center position. Your upper body and shoulders should remain in the same spot, creating a gentle curve in your low back.

Step 3: Perform the Extension Progressions

• Now that your hips are shifted, you will repeat the previous exercises in this new alignment.

• First, try Exercise 2: Prop yourself up on your elbows and relax in this position for a few minutes, allowing your symptoms to centralize.

• If that is comfortable, proceed to Exercise 3: Place your hands under your shoulders and perform a set of 10 prone press-ups while maintaining the hip shift.

The Goal: The objective is to find that this hip-shifted position allows you to perform the press-ups with a greater reduction in your radiating leg or buttock pain.

(Legal Disclaimer)

For complete instructions read “Treat your Own Back” by Robin McKenzie