Exercises

While standing on your right foot, reach your buttocks backward and torso slight forward to keep your body weight over your foot as you bend your right knee.

Forward lunges

While standing, take a large step forward with your right leg and bend your knee as you bring most of your weight forward onto the right leg.

Single leg squats with the ball

Stand sideways parallel to a wall with a stability ball between your left hip and the wall.

Steps downs

With your right leg firmly on the step, bend the right knee with control, while dropping the left heel down towards the ground.

Steps ups

Stand facing a step with your right firmly on the step.

Wall squats with stability ball

Stand with your back to a wall, with a large stability ball between your back and the wall at the level of your low back.

Wall Squats

Stand 6-8 inches from a wall, with a small ball or towel roll gently squeezed between your knees.

Seated knee extensions

Sit on a firm chair with an ankle weight or resistance band around your ankle.

Standing hamstring curls

Bend your right knee up towards your buttocks, then lower with control.

Sit to stand

Shift forward until your buttocks are near the front of the seat, and place your feet firmly on the floor with your toes under your knees.

Hamstring setting

Sit or recline with your right knee bent to 45°, and your foot flat on the bed.

Quads setting

Sit or recline with with your right leg extended in front of you and a rolled towel placed under your right knee.

Extension

Sit on the edge of a bed with your right leg extended forward on the bed, and your left leg off the edge of the bed and in contact with the floor.

Wall Flexion

Lay on the floor, perpendicular to a wall with your right leg extended up the wall.

Strap Flexion

Lay down or site with your right knee bent, your foot flat, and with a strap around your right ankle/shin.

Lateral cross-overs

Standing. Move sideways toward your left, alternately cross your right foot in front of the left, then behind the left as your travel. Gradually increase your speed. Repeat in the opposite d ...more

Where Does It Hurt?
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Patient Experience

The pain was so excruciating in my heel I was seriously worried about being able to continue work at the post office. My physician gave me stretches and massage exercises that didn’t help, and he told me I would probably require surgery for my foot in a few weeks. I went to this clinic and after one session my pain disappeared! We found my pain was actually coming from my back, and that surgery would have been a waste of money and time. I feel great now, and even better I didn’t have to do surgery!

Sheila C., Montross

I’ve tried all kinds of shoes; I’ve spent so much money on that stuff. I went to a chiropractor a few times and even did physical therapy once with not much improvement.My back and legs still feel bad. And now I feel like an old lady when I walk. Even my granddaughter holds on tight to me, because she thinks I’m going to fall.Since I’ve been here the sciatica in both legs is completely gone. I can also sit as long as I like, stay independent, and not feel stiff when I get up from a chair!

Ella C., Warsaw

The biggest problem I was having was in the morning. First thing, my back hurt so bad I couldn’t even stand up. I had to sit for 30 minutes before I could even move. I was really scared to move around in the morning, it had a huge negative effect on my life. I use my exercise and lumbar roll now, and I have zero issues in the morning when getting up. I can now walk down the hall and actually get my coffee pain free. My back feels great, and it’s been a tremendous help for me.

Alleyne D., Colonial Beach