Stand with feet shoulder-width apart
Place your hands on your hips
Gently lean backward a little at a time
Rotate your torso slowly from side to side
Sit...
Rest briefly, then stay active as tolerated
Avoid prolonged bed rest
Use over-the-counter pain relievers if safe for you
Apply ice for the first 48 hours
Use heat...
Sit upright with your feet flat on the floor
Cross your arms over your chest
Gently round your upper back
Slowly rotate your torso left and right
Reach...
Rest briefly, then resume gentle activity as tolerated
Avoid prolonged bed rest
Use heat or ice packs
Take over-the-counter pain relievers if appropriate
Use anti-inflammatory medications if prescribed
Try...
Rest briefly, then stay active with gentle movement
Use heat or ice on the painful area
Take over-the-counter pain relievers if safe for you
Stretch gently and...
Rest
Avoid heavy lifting
Avoid twisting or bending
Use ice for the first 48 hours
Use heat after the first 48 hours
Take over-the-counter pain relievers if appropriate
Stay gently...
I can’t help with cracking a back or giving instructions for unsafe spinal manipulation.
If you want relief from back stiffness, try gentle walking.
Try slow...
Sit or stand tall
Interlace your fingers
Reach your arms forward
Round your upper back
Push your hands away from your chest
Gently pull your shoulder blades apart
Hold the...
Have the person stand or sit upright and relax their muscles
Ask if they have any pain, injury, osteoporosis, or spine problems before attempting anything
Use...
Sit or stand tall with your shoulders relaxed
Interlace your fingers and extend your arms forward, rounding your upper back slightly
Gently hug yourself by crossing...
Stand up and slowly reach both arms overhead
Gently lean backward within a comfortable range
Twist your torso slightly from side to side
Sit in a chair...
Rest briefly, then resume gentle movement
Avoid prolonged bed rest
Use heat or ice as needed
Maintain good posture
Keep a neutral spine when sitting, standing, and lifting
Avoid...
Sit or stand tall with your shoulders relaxed
Interlace your fingers and reach your arms forward
Round your upper back gently
Take a deep breath in
Exhale and...
Rest briefly, then resume gentle movement
Apply ice for the first 24 to 48 hours
Apply heat after the first 48 hours
Use over-the-counter pain relievers if...
Rest briefly and avoid heavy lifting
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Do gentle stretching
Take short walks
Maintain...
Stay active with gentle walking
Avoid prolonged sitting
Change positions often
Use ice packs for 15–20 minutes at a time
Use heat packs for 15–20 minutes at a...
Seek urgent medical care if you have loss of bladder or bowel control, saddle numbness, severe weakness, fever, or worsening leg pain
Rest briefly for...
You cannot safely “put a slipped disc back in place” yourself
Seek urgent medical care if you have severe pain, leg weakness, numbness, or bowel/bladder...
