The flexion rotation exercise is a simple stretch that you can do if you have back pain. It is used mainly in the treatment of back pain that is located on one side of the back. If you have pain on the side of your back, in your buttocks, or down one leg, this exercise may be the one that offers significant relief.
Physical therapy spine guru Robin McKenzie called the flexion rotation exercise the million dollar exercise. Why? Maybe because it helps a lot of people, so it is a valuable exercise to keep in your therapy toolkit. Or perhaps he felt that if a chiropractor did this to enough patients, he or she would make a million dollars.
Remember, it is always best to check with your healthcare provider or physical therapist before starting any exercise program. Sometimes, simple diagnostic studies like X-rays are necessary before treating your own condition.
To begin the flexion rotation exercise, lie on your side. Most often, you should lie on the painful side. For example, if you are feeling right-sided back and thigh pain, lie on your right side. Keep your bottom leg straight and slowly bend your top knee. Then hook your top foot behind your bottom leg.
If your pain is too severe to allow for you to lie on your side, try some more basic low back stretches before attempting the flexion rotation stretch.
Place your top arm in the air and touch your top shoulder blade. Your hand of the top arm should be just behind your neck. If shoulder pain or lack of flexibility in your shoulder prevents you from reaching your shoulder blade, simply place your hand on the side of your head. Just do the best you can.
Try to rotate as far as possible until a mild stretch is felt in your low back. If this exercise decreases or abolishes your low back, buttock, or leg pain, keep slowly moving into and out of the rotation stretch about 10 times, holding each stretch for one to two seconds.
Of course, if this stretch makes your symptoms feel worse, you must stop immediately and contact your healthcare provider or physical therapist to ensure that you are doing the exercise properly. While exercise can be a very effective treatment for low back pain, sometimes your problem may be too severe, and you may require more invasive treatments like injections or low back surgery.
The flexion rotation stretch should be performed at least three times per day, and it may need to be performed much more regularly for acute cases of low back pain. As long as the exercise helps to decrease or abolish your pain, keep performing it. If your symptoms persist for more than a week or two, a visit to your healthcare provider is a must.
Closing Thoughts
Low back pain can cause significant loss of function and can limit your ability to work or enjoy normal recreation. Exercises like the flexion rotation stretch can help offer you a self-care strategy to treat your problem. By incorporating exercises into your daily routine and by maintaining proper posture for your back, you may be able to prevent future episodes of pain.
