It is just bodyweight squats - in other words, just the squat movement, keeping back neutral and sticking out your butt, without any weight, sliding hands down the thigh to the shortstop position (hands on knees) and back. Done correctly it does not cause any pain and does not stress the back. It's simply to groove the squat pattern for everyday activities such as sitting down.
I should have mentioned before that I went to see Stuart McGill up in Canada last October and this was one of the exercises he gave me to do besides his big three and the flossing. He told me to try the flossing but stop in case of aggravation, so I did. After that, a chiropractor here in Providence again worked on trying to get the nerve to floss for about 3 months but again it did not work. The nerves are definitely adhered (according to McGill's provocative testing). At the time he could not quite determine form his testing what it is that causes pain, and he thought it was probably a combination of discogenic, facet, and soft tissue pain. This is still my big issue - what is the cause of the pain?
The pain is centralized and has been centralized for a year - the peripheral symptoms I mentioned are very intermittent and very minor and don't bother me. Once the pain has already remained centralized for a year, what is supposed to happen next?
Thanks, I'll look up "derangement syndrome".