✓ Find a quiet and comfortable space to lie down.
✓ Place a chair nearby for leg support.

Prepare the Space

✓ Lay down flat on your back on a firm surface, such as a yoga mat or carpet.
✓ Bend your knees at a 90-degree angle, with your legs resting on the chair.
✓ Ensure that your lower back is fully supported by the floor.

Positioning

✓ Place the ice or cold compress pack on the affected area of your back.
✓ Cold therapy helps reduce inflammation, numbing the area and providing relief from pain.

Apply Cold Compress

✓ Inhale deeply through your nose, allowing your diaphragm to expand fully.
✓ Exhale slowly and completely through your mouth, releasing tension and promoting relaxation.
✓ Focus on the rhythm of your breath to enhance the calming effects.

Deep Diaphragmatic Breathing

✓ If needed, roll a towel and place it under your neck for cervical support.
✓ This ensures proper alignment and reduces strain on the neck muscles.

Neck Support

✓ Rest in the Back Rescue Position for approximately 20 minutes.
✓ Use this time to relax your body and mind.

Duration

✓ Perform the Back Rescue Position 1-2 times per day during the first week of your injury.
✓ Consistency is key for optimal results.

Frequency

✓ The Back Rescue Position is more than just a moment of relief; it's a proactive approach to accelerate your recovery from injury.
✓ By combining cold therapy, proper spinal alignment, and deep diaphragmatic breathing, you create an optimal environment for healing.

Accelerate Your Recovery

✓ Wear comfortable clothing to allow for unrestricted movement.
✓ Listen to calming music or practice mindfulness to enhance the relaxation experience.

Additional Tips

✓ Begin by positioning yourself on all fours on your yoga mat. Make sure your knees are hip-width apart, and your hands are placed directly under your shoulders.
✓ Keep your neck neutral so that your gaze is directed downwards towards the mat. You should aim to have your back straight, in a neutral spine position, parallel to the floor.

Step 1: Set Up Your Position

✓ As you inhale deeply, round your spine outwards towards the ceiling like a cat stretching its back. Make sure your shoulders and knees remain in place.
✓ Tuck your tailbone in and draw your pubic bone forward.
✓ Release your head towards the floor, but don't force your chin to your chest.
✓ Hold this pose for a few seconds, or however long feels comfortable.

Step 2: Cat Pose

✓ Start to transition to the camel pose (or cow pose in traditional yoga terminology) by coming back to a neutral spine, with a flat back.

Step 3: Transition

✓ As you start to exhale, lift your chest and tailbone towards the ceiling, allowing your belly to sink towards the floor. This will create a gentle arch in your back, mimicking a camel's hump (or cow's relaxed posture).
✓ Lift your head and look forward, or if it's comfortable, slightly tilt it back without straining the neck.
✓ Hold this pose for a few seconds, or however long feels comfortable.

Step 4: Camel Pose (Cow Pose)

✓ Inhale again, coming back into the cat pose, rounding the spine, dropping the head down.
✓ Then, exhale, moving back into the camel pose, lifting the chest and tailbone while your belly drops.
Repeat this sequence of movement for 5-10 rounds or for however long you'd like to do the exercise.
✓ The Cat/Camel exercise is a great way to warm up your spine at the start of your yoga practice, or even first thing in the morning to relieve any tension in your back.

Remember, as with all exercises, listen to your body and don't push yourself to the point of discomfort or pain.

Step 5: Repeat

Start on a mat or soft surface. Position yourself on all fours, with your hands directly under your shoulders and knees directly under your hips. Maintain a neutral spine.

Position Yourself

Engage your abdominal muscles by pulling your belly button towards your spine. This will brace your core and maintain stability during the exercise.

Brace Your Core

Slowly extend your right arm in front of you. Keep it parallel to the floor without locking your elbow.

Extend Your Arm

Simultaneously, extend your left leg back and up until it is in line with your torso. Your foot should be flexed, and toes pointed down towards the floor.

Extend Your Opposite Leg

Hold the position for a few seconds, continuing to brace your core and keep your body stable.

Hold

Slowly bring your right arm and left leg back to the starting position.

Return to the Starting Position

Repeat the exercise with your left arm and right leg.

Switch Sides

Aim for 10 repetitions on each side for a total of 20 reps. Over time, work up to doing three sets.

Sets and Reps

Choose a clear, comfortable area where you can lie down flat. A yoga mat or a carpeted surface will provide some cushion for your back.

Step 1: Set up your space.

Lie on your back on the floor. Ensure your back is flat against the ground, with your arms extended directly above your shoulders.

Step 2: Position yourself.

Bend your knees so they form a 90-degree angle, with your thighs perpendicular to the floor and your calves parallel to the floor.

Step 3: Bring your legs up.

Before starting the movements, ensure your abs are engaged. A good way to do this is by attempting to draw your belly button towards your spine.

Step 4: Engage your core.

Slowly lower your right arm and your left leg until they're just above the ground. Your arm should move towards the back of your head while your leg extends out in front of you. Make sure to keep your movements slow and controlled.

Step 5: Extend one arm and the opposite leg.

Slowly bring your arm and leg back to the starting position.

Step 6: Return to the starting position.

Now, repeat the same movement with your left arm and your right leg.

Step 7: Switch sides.

Try to do 10 to 15 repetitions on each side for a complete set. Aim for 2 to 3 sets in total, with a brief pause between each set.

Step 8: Continue the exercise.