A side glide is an exercise that works the lower back to help treat back pain or sciatica that is located on one side of the back. This exercise is commonly used by physical therapists who practice the McKenzie method.
If you have low back pain or sciatica, you may be referred for physical therapy to help reduce your pain and improve your overall mobility and function. Your physical therapist will prescribe exercises and teach you how to sit in the correct posture to help you with your problems.
While treatments such as heat or ice therapy may temporarily feel good, exercise and postural correction are your main tools for problem-solving on your own.By learning the right things to do (and what you should do no is doing), you can manage your issues independently. That way, if your back pain recurs in the future, you’ll know what to do.
Is this exercise right for me?
Stretching is best for disc herniation or lumbar radiculopathy. These exercises may not be effective or may be painful for people with spinal stenosis or general spinal instability. If you are not sure, ask your physical therapist if it is right for you and your condition.
progress of practice
Your physical therapist can help you determine the best exercise for your specific situation. They can also help you get your workouts done properly. In general, if you have sudden low back pain, you should perform emergency low back pain exercises. These exercises include lying flat on your stomach, propping up your elbows, and doing push-ups.
If your back pain is on one side of your back or under one leg, you should monitor your symptoms to see how they change with exercise. If your pain is concentrated in the legs and thighs, or relieved and close to the spine, you are doing the right exercise for your situation.
If push-ups help but don’t fully focus your pain, or if they don’t effectively control your pain, you may want to try push-ups with your hips off center. This helps to apply lateral force on your back to help focus your pain and restore your movement.
If you’re still having trouble reducing, focusing, or eliminating pain with off-center hip push-ups, it’s time for a side slide exercise.
How to do this exercise
- Stand with your body perpendicular to the wall with your feet about 12-18 inches from the wall. The side with back or leg pain should be away from the wall.
- Bend the elbow near the wall and tuck it into the side of the body.
- Lean your shoulders against the wall.
- Put your hands on your hips away from the wall.
- Slowly press your hips against the wall, sliding them under your ribcage.
- Hold the end position for two to three seconds, then slowly release. Make sure not to move your hips off the wall. Just let your body relax and let your hips slide back to the starting position.
- With each repetition, try to push your hips closer to the wall.
- After 10 slides, walk away from the wall without leaving your hips off the wall. Keep your pelvis directly below you as you move away from the wall.
Remember to monitor your symptoms while doing side slides. Focusing the pain on the back is the ideal response. If the pain in the legs and thighs is decreasing and the pain in the lower back is increasing, continue with the side slides.
Once your leg pain is concentrated, you may need to stop the side slides and resume doing push-ups immediately to get rid of your lower back pain completely. Your physical therapist can help guide you so you know the right way to exercise.
What if the sideslip helps, but progress is slow?
If you are doing side skating exercises and your symptoms are not fully focused, you may need to try a different exercise for relief. In this case, the exercise session will be lumbar flexion and rotational extension. Likewise, a visit to your local physical therapist can help you decide which exercise is best for your specific situation.
Lumbar slip exercises are a great way to try and self-treat low back pain or leg pain that may come from the lumbar spine. This is an easy exercise because it can be done anywhere there is a wall.
If you have low back pain or sciatica and want to treat your problem on your own, try the side slide exercise. Monitor your symptoms of concentration symptoms and check in with your healthcare provider and physical therapist regularly to make sure you’re exercising correctly.