Pain Control: Lower Trunk Rotation

Doing the right exercises correctly can ease back pain. Exercises designed to control pain help by reducing swelling, easing muscle spasm, and blocking pain transmission.

How can I benefit by learning this exercise?

Gently swaying your knees back and forth from one side to the other is relaxing. This helps to move the facet joints along the low back, providing them with nutrition and lubrication. Swelling is moved out of the painful area. And the active rotation through the discs of the lower spine actually helps to rebuild the disc tissue.

How do I perform this exercise?

Lie on your back with your knees bent and your feet flat on the floor. Next, allow your knees to begin swaying gently from one side to the other. Sway your knees only as far as you feel comfortable, ensuring that the movement does not increase your back pain.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 30
• Hold: 0 seconds
• Perform: 2 - 6 times per day

Are there other recommendations I need to be aware of?

If you feel pain while swaying your knees to one side, start out by swaying your knees only to the pain-free side.

What should I watch out for while doing this exercise?

The goal is to enable you to experience safe movement, while at the same time enabling you to relax. If you feel extra pain that keeps you from smooth and relaxed movement, limit the amount of movement as you sway your knees side to side. In the event that pain continues, discontinue the exercise and choose from other pain control exercises.