| Ok, so you have over done it on the weekend | | | | outside part of the right knee and pull the left |
| and now you are paying the price for your new | | | | shoulder forward. Place your right hand on the |
| found enthusiasm. So with that in mind, here are | | | | floor behind your body so that your left chest is |
| some gentle stretching exercises to help you get | | | | coming forward towards your right thigh and your |
| through the rest of the week pain free and also | | | | right chest is going back toward the right arm. |
| hopefully save you some money at your friendly | | | | Rotate your torso around your spine to the right, |
| remedial massage therapist. | | | | pressing the outside of the right knee with the |
| Lower back pain, you know the sort that starts | | | | left arm. Hold this position for 30-60 seconds. |
| out as an aching in the buttocks area and runs | | | | Repeat on the other side. |
| down to the back of your knee. The cause of | | | | Exercise 2 |
| this is generally tightening of the piriformis muscle, | | | | Lying on your right side of a flat surface such as |
| either by overuse or injury. This can result from | | | | a massage table or bed with both your right hip |
| activities including serving in a game of tennis, a | | | | and knee bent to 90 degrees. Bring your left leg |
| fall onto the buttocks or long durations of sitting | | | | forward over the edge of the bed or table. To |
| such as driving or time in front of the computer. | | | | avoid falling hold on with your left hand, bring your |
| Treatment | | | | torso forward and to the left and hang your left |
| Firstly, warm the area thoroughly. The use of a | | | | leg over the edge. You are aiming to get a good |
| heat pack or wheat bag is a great way to do | | | | stretch on your right buttock and thigh. Relax the |
| this, along with some vigorous rubbing of the | | | | muscles in your buttock. Repeat on the other side. |
| affected area. Once warm, the following exercises | | | | **Disclaimer: Before starting any exercise or |
| and stretches can be preformed. | | | | stretching program to treat back pain, please |
| Exercise 1 | | | | consult your primary health care professional first. |
| Sit with your left leg completely straight and your | | | | The author is not a doctor and this article is |
| right knee bent, right foot flat on the floor and | | | | intended to be used in conjunction with the advice |
| next to the left knee. Put your left elbow on the | | | | of your primary health care professional. |