Modern society has led to an increase in back pain, as we put our spines under more and more stress.

During the day, especially if you have been working hard, sitting a lot, or have an aching back, is advisable to rest your spine by lying down on your back for about twenty minutes. There are a few important reasons why you should do this:

The discs between the vertebrae have a centeral jelly section that contains water. During the day, the spine is put under pressure, the discs lose this water, and the discs become thinner and stiffer. During the night, by lying down, the discs regain their height, and for this reason we are often taller in the morning than last thing at night.

Unfortunately, we put an enormous compression force on the spine and discs during the day, particularly by sitting and standing.

By lying down in a position where the compression forces in the discs are minimal, the discs can regain full height and flexibility.

By lying down correctly the large postural muscles of the back relax, helping to reduce any muscle spasm.

Often they are not able to relax properly (even when we lie down at night, die to stress, tension and poor sleeping positions).

Lying on the floor is best, giving good support to the spine. Lie on the bed if this is too sore, or getting up and down is too difficult. Place about 2-3 inches of soft books under your head (with a towel or cushion if painful). Keep your neck level, neither forced up, nor allowed to drop down. You should be able to swallow comfortably, but if in doubt opt for a little extra height.

Raise your legs in the air, either with the feet flat on the floor, or with the lower legs supported by a chair, sofa or cushions.

It is the lifting of the legs that allows for relaxation of the lower back muscles. Relax your arms by your sides, or with your hands resting on your abdomen.

Helpful hints

Try to find at least 20 minutes to lie down, to fully relax the muscles and replenish the discs. Don’t lie down however, for so long that you stiffen and seize up. After lying for about 2 minutes get up and walk about.

Whilst lying down try to keep your head resting on the books, and not to lift your head up (like watching the TV). This prevents both neck and lower back muscles from relaxing properly. Lifting arms up (I.e reading a book) also prevents proper muscle relaxation.

Once you are resting, please don’t undo all the good work by leaping up (especially to answer the phone). Roll over on to all fours and get up slowly. Don’t use your stomach muscles to get up by doing a “sit up”, as this can often strain the lower back muscles.