BACK PAIN

(OF COURSE, BE CAUTIOUS . . . GO SLOWLY AT FIRST - JUST DO YOUR BEST)
Note: If any of these positions seem too difficult, please don't do them.
But, every day you get better in taking care of Back Pain.
Most People's back pain is usually because your thigh/femur muscles are too tight.
The following Positions "Reverse" The Pressure on the Lower Back.
I would recommend a count of 32 for each position.  10 to 15 Minutes Total Excercise/Stretch.
It is like "re-setting" the whole back.
Do this exercise/stretch every morning; Every Day, except for one day of rest.
   
1 1. Bend your knees
FEEL YOUR WHOLE BACK
FLAT AGAINST THE FLOOR;
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
2 2. Put your legs up on a chair
Bend your knees
FEEL YOUR WHOLE BACK
FLAT AGAINST THE FLOOR;
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
3 3. REMARKABLE FOR YOUR BACK:
Rest Your Knees Against The Floor
Sit on your Heels
You will stretch your Muscles of the Thigh
This is where most Back Pain come from.
Your Whole Back Remains Straight
   
4 4. Put Your Legs Up Against the Wall
Cross Your Legs
Tuck Your Butt against the Wall
This is a good stretch.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
5 5. Reverse Your Legs.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
6 GO SLOWLY:  HARD AT FIRST
6. Straighten Out Your Legs Against The Wall
FEEL YOUR WHOLE BACK FLAT AGAINST THE FLOOR.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
Make Sure your Butt it tucked closest to the Wall.
(This position is actually a little hard at first,
but every day it gets easier . . .do the best you can)
7 7. Now Spread Your Legs Against The Wall.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
8 8. Sit in this Cross Legged Position Against The Wall
Try to get your Whole Back Against The Wall
Try to tuck your Butt against the Wall.
FEEL YOUR LOWER BACK
FLAT AGAINST THE WALL.
   
9 9. Now, Reverse Your Legs.
FEEL YOUR LOWER BACK
FLAT AGAINST THE WALL.
   
10 10. Straighten Out Your Legs.
   
11 11. Now, Spread Your Legs.
   
12 12. Bend Your Knees.
Feel your whole back against the Wall.
(Note:  You cannot touch your lower back against the wall,
without bending your knees.)
FEEL YOUR LOWER BACK
FLAT AGAINST THE WALL.

This is why an adjustable bed is so good.
   
   

We recommend our Talalay Latex
Adjustable Bed Mattresses		 If You have an Adjustable Bed
Everytime You Elevate Your Legs,
Your Lower Back Flattens against the Back Section.

VERY IMPORTANT:
MAKE SURE YOUR
WHOLE BACK IS COMPLETELY FLAT
AGAINST THE BACK PORTION OF THE BED.

If you are too far forward, this is like slouching in a chair.
(an adjustable bed is a little like a "chair":
there is a section for the legs, seat and back.
Make sure your whole back is against the whole back section.

You cannot flatten your back unless you bend your legs.

But, if you are not in the right position,
your whole back is not going to rest flat against the back section.

I emphasize this point because 3 out of 4 people
who are on an adjustable bed or hospital bed
are too far forward, . . .move back into the right position.

AS LONG AS YOUR WHOLE BACK
IS FLAT AGAINST THE BACK SECTION,
THIS IS LIKE THERAPY FOR YOUR BACK.