Immediately begin the self-treatment exercises
The simple rule is that if bending forward has been the cause of overstretching, bending backward should rectify this problem and reduce any resultant distortion in the spinal discs. You must restore the lordosis slowly and with caution, never quickly or with jerky movements. You must allow some time for the distorted joint to regain its normal shape and position. A sudden or violent movement may retard this process, increase the strain in and around the affected joint, and thereby result in an increase of lower back pain.
Whenever you are not certain that you recall precisely how to do the exercises, go back to their descriptions in this book and read each line of any exercise you do not recall in detail. Reviewing the exercises is a small price to pay for feeling better. A reminder of Exercises 1, 2, and 3 is found in the photographs on the next page.
Remember, when you begin the exercises, some increase of midline lower back pain can be expected. Some exercises will be effective only when you actually move into the pain while exercising. You should feel some pain when doing these exercises, but you should never have an increase in pain that lasts into the following day.
When in acute pain, you must, in addition to exercising, make certain adjustments in your daily activities. These adjustments form a very important aspect of self-treatment. If you do not follow the instructions given below, you will unnecessarily delay the healing process. Following the instructions is entirely your responsibility.
Maintain your lumbar lordosis at all times. Slouched sitting and bending forward, as when touching the toes, will only increase the pressure in the joints, stretch and weaken the supporting structures, and lead to further damage in the lower back.
