PAIN RELIEF EXERCISES
Keep abdominal muscle tightened during all of these, and in neutral position.
Heat and cold -
Sore muscles from a workout: heat!
Relaxation of muscles while sitting
I find myself "holding" (tensing) a leg into a place, rather than letting the legs and muscles relax. I also need to "sit back" with support, but still "stacked" up (head on top of neck on top of spine; straight).
Movement
Pain will most likely lessen with movement - so move!
Flexation
Can use a towel, lift one leg at a time, gently
Knee to chest - Towel can be used, hold for 20 seconds, alternate leg.
Double knee to chest - Hold for 20 seconds, slowly lower legs, 3 reps. Keep abdominal muscles tight.
Comfort positions - "Unloading exercises"
As often as needed.
Lean forward on table and take weight off feet and onto table, 20 -30 seconds, 2- 3 reps.
On back, knees up with feet flat on surface, push on upper thighs, 20-30 seconds
In chair, use arm rests to lift your butt partially off the seat - 20-30 seconds, 2-3 x
Bending forward or bending backward (check to see which of these works), move back in opposite position of what feels bad. Find your neutral position and keep stomach and buttock muscles tightened to stay in the neutral position.
Rest
Will alleviate the pain, generally - but realize this is relieving the symptoms, which might not solve the cause of the problem!!!!
Proper posture
Never allow neck to hold the head up except in emergencies... hold with your power muscles such as cradling it using your arm muscles.
