So let’s get specific. Hopefully the techniques I have described in the rest of the blog are applicable to most people, with each person adapting them as required for themselves. However I wanted to give you an idea of the sort of things I do day-to-day to give some more specific ideas of some sort of routine which you can adapt for yourself.
In the morning, before getting out of bed I stretch/elongate in a balanced way. After a warm shower I will do some spinal rolling (Sarah Key exercise), a small amount of back ironing and if sciatica is a problem, have a check with the tennis ball for any sensitive areas in my back which I know aggravate my sciatica. I then massage on those areas (usually the same side of my spine as the sciatic pain) with the tennis ball. All this takes at the most 5 mins.
In the day, usually by some time in the afternoon I need to spend 10 – 20 mins lying down to take the pressure off the discs in the lower back. I use semi-supine for this (an Alexander Technique position). I also add a bit of back ironing if my lower back is a bit tight. Obviously this depends if I have access to an area to lie down! If I can’t lie down then Sarah Key has a good squatting technique. I will use the Alexander Technique throughout the day as a background to my activities (this means I will try to use my body as effectively as I can to reduce any tension and stress on all areas of it)
Before bed, its more back ironing, tennis ball checking and massage, exercises from Sarah Key (spinal rolling, reverse curl-ups) and if my back is relaxed I will try Sarah’s Back Block routine to try to help feed my discs. If things have flared up then I use semi-supine for 10- 20 mins. Anywhere between a total of 10 and 30 mins of treatment depending on time available and how my back is feeling. Each day will therefore be a little different depending on what activities I have been doing and how my overall well-being is.
In time I hope to be able to add more of Sarah Key’s exercises to help my lower back further and also try some of her exercises for other joints in the body. Sarah Key also gives details in her books of a 30 min daily exercise plan.
Layer onto this some walking, swimming and hopefully in time further sport/exercise and it combines to make life much more comfortable! Try seeing what works for you!