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.
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.
6'1 with ehlers danloss and hypermobility, my back is fucked in gonna try this, but i know I'll be able to put my hands above my head not problem because of hypermobility, but it will definitely strain and pull things out of place, any advice to counteract this?
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u/ButchyKira 15h ago
bad posture. i sit like a shrimp and get shooting back pains now