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| Take a towel and roll it up in a roll about 3-4" in diameter.
Lay on the floor with your legs up on a couch with your hips and knees at a right angles, with your butt against the couch. Your thighs will be pointing straight up, and your calves are flat on the couch cushions.
Place the towel under the lower arch of your back. Be sure the towel is giving your lower back an arch, but not so much it's too uncomfortable.
Lay like that for 15 minutes.
If you have a flexible ice pack, put that on top of the towel when you are laying there. Frozen peas work well as well as hash browns.
I think he told me to do it as often as once an hour iirc.
Icing by itself can work too, 20 minutes on and 20 or more minutes off.
It's what my chiro told me to do when I has my first attack, and it did wonders to help with the pain as well as the stretching he instructed me to do. | |
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Sciatic
