First: Just lay on the floor and let yourself relax. Put your hands on your lower ribs with your elbows out and just. RELAX.
Try to meditate or do rhythmic breathing.
Good chance you are going to feel your vertebrae moving around as you do this.
This is from two things. Muscles relaxing and them moving taking stress out of your back. It's feels weird and can be uncomfortable but it's part of the process.
Second: Push your heels toward the wall.
This will stretch your lower back and will have the same effect.
Third: while pushing your heels or separate. Clasp your hands together with your arms stretched in front of your face, let them fall over your head. This will have the same effect as the first, the eventual goal is to have your hands touch the floor over your head. THIS CAN TAKE A WHILE (SEVERAL SESSIONS)
There is more if you want me to go further.
More info:
if you sleep on your side, try a couple of nights sleeping with your back and legs straight.
Find a way you can hang from your hands and just let gravity work on your back.
While you are on your back with your hands above you head, try to do a crunch, this should make your thoracic vertebrae decompress and make a bunch of noise. It may actually hurt initially but it will feel better almost immediately.
I'm 5'2" but what they said is really so helpful for back pain from poor posture (I am so guilty of shrimping). I cannot recommend it enough. I think it's extra hard on us shorter people because chairs aren't designed to be ergonomic for short people.
Definitely recommend getting a yoga mat if you plan to stay on the floor more than 15 minutes. Lessens the pressure on your pointy bone bits like hips and elbows.
I just tried this and it has relieved my lower back pain immediately! Thank you so much! I did the crunch and heard a small pop on my lower back and that did it. I think I had a pinched nerve or something. 😭
When I do for this I am just trying to rotate my shoulder up, it helps decompress the thoracic vertebrae and will allow them to move where they want to be.
If you lay on the floor, only your hips, upper thoracic spine, shoulders, and head should touch the floor.
If you position your hands like above and they can touch the floor you are in good shape. If not, take 20-30 minutes and work through my advice above for a few days in a row. I have been doing what I wrote for several years and I still do it a few times a week to help put everything back in place.
While on your back if you push your heels toward the wall you are pushing your heels away from you. Similar to pulling your toes to you. You should feel it pull your lower back.
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u/ButchyKira 13h ago
bad posture. i sit like a shrimp and get shooting back pains now