The Integrated Pelvis

Hi everyone.

Today I want to fulfill my promise to you to teach you how you can get  relief from your back and buttock and even leg pain. This is a method I teach my own clients just to get them some relief at home, while  they go through the Soaztherapy programme.

Now, before I tell you about this home exercise, I want to make it very clear that in the majority of back pain sufferers this works. If you find that you dont get relief then you may fall into that category who have what we call an irritable or an unstable back. These people are not the ones who would want to try and get down on a floor because you will exaccerbate your back merely by trying to get into the position for  performing the exercise and then by attempting to get back up. So, its not the exercise but your inability  to do those movements without making your back worse.

For the people who fall into this irritable  category, I would start by just laying on your bed on the width end of a double bed. Lay side on with one small pillow under your head. Bend your bottom leg to keep you stable. with the top leg do the following.

Firstly before you lift the top leg brace your bottom. Continue to brace your bottom until the exercise is complete. With your top leg gently take it out in front, then behind if you are able.Do not go past pain just to pain. So you need to be feeling what is happening at all stages. Now bring your top leg back in line with your body then raise it towards the ceiling. Do not let your body move at all during this only your legs.All of these movements are done with a slow purposeful pace. Do not hurry. Listen to your body.   Repeat this sequence 10 times on each side. Do this exercise 3 times per day until your spine starts to stabilise. Only then can you start doing this more progressed exercise below.

Get a golf ball or a similar sized ball that is quite firm. Place the golf ball into a thick woollen sock and tie a knot into the sock near the ball so the ball doesnt fall out during this exercise.

Lay onto a carpeted area on the floor near a lounge or similar piece of furniture to help you to get back up without placing too much strain onto your back.

now  laying on your stomach place the golf ball about two inches upward from your groin into the pelvis area. when this is firmly in place do the following.

With both hands placed underneath your shoulders, gently but firmly push up so as to extend your arms and extend the top half of your body. do not try and lift your pelvis or back. The pelvis stays firmly on the floor. You will now hold that position for about 10 seconds or less if you are not able to hold for that long. You will then lower yourself down to where you started Slowly. The slower the better. Repeat this 10 times doing exactly the same movement all the way through. Repeat the  exercise three times per day. When you start to feel about fifty percent better, you can decrease the exercise to twice per day.

In my next blog I will tell you how to progress this exercise to the next level.

To truth in treatment.

Julie Williams