Flatting Out the Low Back Part 2: How

OK so let's talk about you're interested in trying to flatten out your low back and you wanna know how again this is a referral back from the park one of those two part series. In order to accomplish this do you want to make sure that you have a couple of important items. The first one is to have an object you complacent your head a standard pillow would work personally I like a rolled up soft hand towel for like a bathroom. The second item is either a soft round bolster like a massage therapist would have ordered two or three standard pillows stacked on top of each other and I like to tie them together with a large belt or if need be just tie a sheet around it like a rope to hold all of them together. 

Find a flat surface preferably something that's quite firm like the floor or a very stiff #mattress. Place the large array of pillows or a boasters underneath your #knees and place the #pillow or other item under your head.

Open your legs to shoulder width apart (if not wider) this will force the hip bone into the hip socket at such an angle that it will apply pressure on the pelvis and reduce the stress on the smaller muscles in the pelvis. I have found a place in the outside of your shoulders to the width of the outside of your arms tends to work best.

To verify you have enough support underneath your knees you want to make sure that your knee caps are above your #chest in height. The sensation should be one of relief in the low back. If you don't feel that your best bet is to place another pillow if you have to place the third and if you have three it doesn't feel right remove one so that you have two left. One of the most important things to remember here is that you do not want to lift all of the lower #leg you just want to put something under the knees not under the knees and the ankles. The idea here is not to mimic sitting in a chair lying down it's to mimic the weight of the legs being re-distributed evenly across gravity.

You shouldn't be able to feel any point in your low back or discomfort in your upper back. I told people to often lay in this position for an extended period of time save between 45 minutes and an hour. If your back is tight put on a mild amount of gentle heat in the lower back this will help loosen the muscles. If you're feeling pain that sharp in nature than try a little bit of ice to bring down the irritation or swelling around the nerve.