Do this after any strenuous work session and before going to bed. If you do hurt your back again, attempt this exercise immediately. It could save you much trouble. It often releases the muscle spasm before you even get to the clinic.
• On hands and knees, place your hands a bit forward of your knees.
• Keep arms fully extended for this exercise.
• Lower hips to heels, arms at full extension. Then bring the body weight forward against the extended arms. Lower the pelvis to the floor as you hyper-extend the lower back. Let the stomach sag.
• Hold this last position for 5-10 seconds, relaxing the back muscles and letting the pelvis hang.
• Repeat 5-7 times.
The bridge
• Lie on your back, knees bent, feet flat on the floor, arms extended at the side.
• Elevate your pelvis as high off the floor as possible without undue strain.
• Hold at this height for a slow count of 2 or 3, extend this later up to a count
of 6.
• Relax for a similar count and repeat 5 times.
Feel like a stretch?
• Stand under a doorway, or under an overhead beam. Reach above with both
hands, holding onto door frame or beam.
• Lean trunk weight forward and kick extended leg backwards, mainly on the side
of any leg pain.
• Repeat several times, exaggerating the stretching and hyperextension of the
lower back.
*94\19\2*
