These positions did not change where your symptoms sit. That is useful information: stretching is the wrong tool for this pattern. Next is either a daily amount of movement on a clock, not “stop when it hurts,” plus a short explanation that pain can stay on as a protect signal after tissues have calmed — or in-person care. This class will not keep repeating the same two videos.
This week is a clock, not another stretch
Week 1: about 10–15 minutes, 5 days. Start a clock. Finish the planned minutes unless new saddle, bladder, bowel, or sexual-function change, or both legs give way — then emergency care, not more walking.
Pain here is treated as a protect signal, not a damage meter. That idea is from Explain Pain / PNE literature. It is not a diagnosis and not a claim that you have “nociplastic pain.”
Ashar et al., JAMA Psychiatry 2022 (doi:10.1001/jamapsychiatry.2021.2669) is a published therapist-led PRT trial. Cite the paper. This page is not PRT, not 8 one-hour sessions, and not that trial. No outcome percent is published from this log.
NICE psychological-therapy recommendations for low back pain were withdrawn 29 Jul 2026. This is not that protocol, not CBT, and not a licensed disability questionnaire.
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