Sleep streach

This has saved me from many painful days.

In essence, you are stretching out your back and hips during your sleep. It is described in the book I recommend "8 steps to a pain-free back" if you want more detail.

You lay down on your back with a pillow under your knees. Then you use your elbows on the bed and drag your body towards the pillow, without actually moving your body. You should feel a stretch, like traction.

Then as you continue to "drag" slowly lay down, vertebrae by vertebrae, until your whole back is on the bed, and you remain in a stretched position.

I also pull on the the back of my head, slowly placing my head on the pillow while pulling towards the wall behind. Once my head is on the pillow, I feel a nice stretch throughout my neck.

The first couple of weeks I did this, I noted that I felt "vulnerable". I don't know how else to describe it. Perhaps on the verge of a muscle spasm.

This is likely a sign that I did to much to soon. So try not to do that. Work up to it slowly, and I assure you - that this will provide you with tremendous relief - as long as you do it nightly.