Release Your Lower Back Pain with Bolster | Lying Down for Back Pain Relief

One of the exercises for lower back pain you can stretch and bolster your back just by sitting on an exercise ball with your feet flat on the floor. Start by lifting just your heels from the floor, one at a time. Then raise each foot, then each leg up higher and higher. Do not go up high enough to cause more pain, as the goal is back stretching not making the difficulty worse.
Take care when getting in and out of the car, bed or bath. Avoid any sudden jerky movements that may cause muscle strain. When sitting, avoid crossing your legs and slouching. Try to sit as upright as possible. Use a small bolster cushion or a rolled up towel behind your back to support the spine.

Lie on your back and support the knees with a pillow or bolster. It may also help to put a thin pillow or rolled-up towel under the small of the back. Experiment with the position until you are comfortable. Try to let go of your pain. Close your eyes and become aware of how your body feels. Focus your attention on each part of the body, starting with the tips of the toes, and finishing with your face and eyes. Consciously try to relax every part in turn. The whole procedure should take at least 10 minutes. If you are unable to relax, try using relaxation tapes, learn meditation or biofeedback.

As the weight of the uterus can constrict the important blood vessels is the pregnant women is laying flat on her back, so she must be supported with plenty of pillows, bolsters or rolled towels to make her comfortable.

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The variety of foam types can bolster healing and relieve stress. Luxury airbeds can be bought with a memory foam comfort level for added warmth and body conformity. For those who find memory foam to be too hot of an option, latex foam is a cooler and hypoallergenic and anti-microbial option. In both cases, the underlying air chamber can be set to a personalized level of firmness to alleviate lower back pain.