If you have back pain with or without sciatica and you are willing to do the work necessary to get better, here is what I recommend you do...
1. Walk with arm swing at least 20 to 30 minutes everyday (dog walking is OK but it does not count as therapeutic walking).
2. Sit with your spine in neutral (not too slouched nor too arched) and change you posture within a neutral zone every 30 minutes.
3. When lifting, keep your spine in neutral, use your legs (bend your hips, knees and ankles joints) and keep the object close to your center of gravity, in other words your belly button.
4. Floss your sciatic nerves 10 reps 2-4 times per day every day (See post 60).
5. Build neuromuscular endurance by speed walking, opposites (bird dog) exercises, planks (don' arch your back...keep it in neutral), squats, lunges and balance reach.
6. Avoid exercises that are harmful to the spinal discs such as: sit ups, prone leg raises, superman exercise (lying flat face down and raising both legs and arms up), knee to chest stretches, toe touch stretches and spine twisting stretches and don't put your self in danger with dumb exercises such as standing on a exercise ball.
7. Eat often and eat a balance diet of protein, complex carbohydrates, vegetables, fruits and clean water.
8. Rest, restore and recover through good night sleep, active rest and therapeutic massage.
9. Be patient. Although you may progressively feel better, it may take six to twelve months before you see results and get better.
