First Aid for Low Back Pain with a Hip Shift

This video is for you if you have an acute episode of back discomfort, with spasm and an inability to bend forward or backward as if your back is "locked up," AND you can see that your HIPS have moved to one side - or your shoulders have shifted to one side.

SIDE GLIDES (wall)
If the discomfort is on the SAME side as the hips are 'out,' then you should place your OPPOSITE shoulder against the wall. 3 sets x 10-15 repetitions

LUMBAR ROTATION (knee holds)
Roll the hips toward the painful side. Hold 1-2mins

McKENZIE EXTENSION (Prone)
Do this only once the shift has at least partially improved and the discomfort has diminished. 3 sets x 10 repetitions. As a large move may exacerbate the situation, avoid doing so.

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