How to Free Yourself from Back Pain

Step-by-Step Guide

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   Step 1: TAKE THE STARTING POSITION: on your belly face turned to the right right hand under your left cheek (like a pillow

   Go slowly. ,, Take a deep breath and let everything go. ,,,,,, Elbows out flat on the floor , Gently, gradually turn your tailbone down into the surface (arch your low back).
   
   Gently press your elbows down.
   
   Tug your heels toward your buttocks and hold. , Begin to exhale.
   
   Relax your back and gradually press your back onto the surface.
   
   Bring your elbows together. (pause) Slowly, gently curl forward enough to feel your front tighten.
   
   Press down on your feet.
   
   Continue to exhale. , Exhale.
   
   When your belly tightens ...
   
   Bring your elbows together in front.
   
   Curl forward and look at the space between your knees. ,, You'll notice that, although nothing seemed to happen during the movements, you feel better, already. , Many people get just the results they need.
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   Step 2: palm down) left arm loosely by your side;

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   Step 3: Slowly lift your straight leg.

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   Step 4: Feel the instant the movement begins.

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   Step 5: Slowly lower your straight leg.

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   Step 6: Feel the last sensation of relaxation

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   Step 7: as it happens.

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   Step 8: REPEAT THIS LEG LIFT FOUR (4) TIMES AT DECREASING LEVELS OF EFFORT.

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   Step 9: Simultaneously lift your left leg

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    Step 10: and right arm.

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    Step 11: Slowly lower yourself down

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    Step 12: take a deep breath and relax completely.

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    Step 13: REPEAT 4 TIMES AT DECREASING LEVELS OF EFFORT.

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    Step 14: SWITCH SIDES AND REPEAT.

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    Step 15: TAKE THE NEXT STARTING POSITION: On your back knees up feet near your buttocks Fingers interlaced behind your head.

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    Step 16: Slowly and softly

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    Step 17: arch your low back: Inhale.

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    Step 18: Flatten your back and gently curl forward.

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    Step 19: Use equal strength to curl as you did to arch.

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    Step 20: REPEAT THIS "ARCH AND CURL" MOVEMENT FOUR TIMES MORE AT DECREASING LEVELS OF EFFORT.

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    Step 21: When finished

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    Step 22: stand.

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    Step 23: Do these movements for ten minutes daily for a week or two to get more lasting improvement.

Detailed Guide

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