Things You Need for This Exercise

  • A large towel
  • A strong string, rope, or sturdy rubber bands
  • A flat surface
  • Five minutes of your day (three times a day for acute lower back pain)

Here’s How It Works  

  1. Roll the towel as tight as you can so that it is 15 inches long and 4 inches thick 
  2. Tie the towel with the string or rubber bands to keep it well-woundtowel (1) 2
  3.  Lie on a flat surface (hardwood floor is best, a yoga mat or blanket on the floor is OK;  not on a bed or a mattress)
  4. Place the towel in the lower part of your back, below the navel line
  5. Align your legs with your shoulders and try to touch the big toes together, looking inward
  6. Stretch your arms upward and downward by placing your pinky fingers togethertowel 3
  7. Close your eyes and relax for five minutes. The position looks like this.towel 4

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