'You're as young as your spine is flexible.'
Old Chinese proverb
Our backs are designed to be moved in various directions for optimal back health. If you are unfortunate enough to have a major back wipe-out then there is very little you can do other than rest. As you improve, these simple movements are excellent for remedial back help.
- Lie on your back, feet on the floor, flatten the lower back to the floor and then relax. You can repeat this very small movement for about 10 times, moving in time with your breath. This is a pelvic tilt movement and is excellent for encouraging gentle and safe movement in the lower spine.
- Lie on your back and hug your knees into your chest, you can rock gently from side to side. This is soothing for the lower back and good for general pain relief.
- Bend your knees, feet hip-width apart, your hands either palms down at your side or resting on your abdomen. Let your knees sway gently from side to side, massaging your lower back.
- Lying on the floor, bend your knees and either rest the lower part of your legs over a chair or place your feet against the wall. You can raise your legs up the wall and use what support is comfortable, perhaps under your head or even under your sacrum and rest for as long as it feels comfortable.