SIDE GLIDE EXERCISE

 SIDE GLIDE

• SIDE GLIDE exercise was developed by a physiotherapist named Robin McKenzie 

• It helps to alleviate acute lower-back pain due to disc problems that have shifted the pelvis to one side. 

• Look in a mirror: if you see your right hip is more prominent compared to the left, then this exercise should help you pull your pelvis to the left, gliding your trunk to the right. 

• If your left hip is more prominent compared to the right, then do SIDE GLIDE exercise the other way around.

HOW TO DO SIDE GLIDE EXERCISE FOR ACUTE BACK PAIN?

1. Stand with your feet wide apart, keep your knees straight and arms resting loosely beside you.
2. Now slowly take your hips across to the left, keep your shoulders horizontal and move your shoulders to the right, 
3. This may cause twinging and tightening of the muscles will tighten in resistance. 
4. Stop performing SIDE GLIDE, if the pain increases in your back or legs.
5. Relax and return to the initial position. 
6. Perform SIDE GLIDE exercise 7-10 times every 2 hours. 
7. Continue repeating the exercise sequence until you return to a neutral position with no lateral shift.

• You can start prone back extension or standing back extensions when you notice that your tilt is corrected

• AVOID going to the extreme level, if you feel any discomfort or pain stop the exercise and consult your physical therapist for proper diagnosis.