Wall Centralization Exercise

On a previous post, we discussed centralization.  One exercise that can help with centralization is the Wall Centralization Exercise.  Often, patients benefit in performing this exercise under the guidance of a skilled Physical Therapist or Chiropractor familiar with the Mechanical Diagnosis and Therapy protocol (sometimes called McKenzie, named after the person who developed the protocol).

WALL CENTRALIZATION EXERCISE:

1. Lean against the wall with your shoulder against the wall (check with your doctor, PT, or chiropractor to make sure you are performing on the proper side)

2. Place your far foot firmly on the floor, and place your near foot (the side closer to the wall) over the planted foot, so that the near foot is not bearing any weight

3. Take a deep breath in

4. As you breathe out, slowly lean your hip into the wall

5. You may feel a point of stiffness in your low back- it is important to push through that stiffness

6. As you inhale, move back to the starting position

7. Take a deep breath, and then repeat

8. The goal for this exercise is to centralize the pain going down your leg, so that you will have less leg pain.  If this makes your back pain more intense- that is ok and expected.  After repeated repetitions, you should notice the back pain improve as well

  

Tips:

1. If you have leg pain, your goal is to pull that leg pain into your back.  This may intensify your low back pain- that is ok.  This called centralizing your symptoms when you pull the pain out of your legs and into your back

2. You should feel your back start to loosen after 10-20 repetitions

When to do:

1. 20 repetitions every morning

2. 10 repetitions after any time that you have been sitting for prolonged periods (car rides, airplane flights, sitting in class)