THE BACK-RACKTM
TREATMENT INSTRUCTIONS

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Animated visuals are currently being prepared and customers will be able to access them when they have been uploaded.

'EXERCISES' / MOVEMENTS

These 'exercises'  or movements using the Back-Rack will greatly improve your ability to recover from many common spinal conditions. If you cannot perform all of them, you should at least try exercise 1, as even a very feeble effort will  help to reduce pain - inexpensively - which is what you want. These movements can be tried by any age group and using the Back-Rack will be a lot better than having a spinal operation - that's guaranteed.

Starting position
Sit on the end section of rollers and then lie down carefully so that your whole spine and the back of your head are supported by the Back Rack. Alternatively, if it is easier for you, roll onto the Back-Rack from the side .


Starting position

You may need to move up or down slightly to find a comfortable position. Draw your knees up towards your body so that the soles of your feet are flat on the ground and your knees are bent at 90 degrees (see above image).

Exercise 1
Remain in the starting position to relax. When ready, lift up your head and trunk (holding them in a straight line) so that your head is approximately 2cm above the Back Rack. The aim is to get your stomach muscles (not your neck!) to tighten and to raise your upper body, so please don't strain your neck by trying to lift your head up any more than is necessary. If your neck hurts then you are not using your stomach to raise your trunk!



Hold for 5 seconds, then allow your stomach muscles to relax to lower yourself back to the starting position. Repeat this for 4 minutes. (This exercise increases the passive pressure on the lower back and strengthens the lower abdominal muscles.)

Exercise 2
From the starting position, lift up your pelvis until your head, pelvis and knees are in a straight line. Lift only so far as you can - even a very little will help- but no more than you can manage!


Hold for 5 seconds, then release back down slowly. Repeat this for about 5 minutes. (Holding the position for 5 seconds increases the pressure on the neck and upper chest, strengthening them.)

Exercise 3
From the starting position, draw your knees up to your chest and hold them in position with your hands. Keeping your knees up, gently and slowly rock back and forth and from side to side as best you can - even very small movements will help. You may feel afraid if you suffer from low back spasms due to vertebral problems higher up in the spine, and so you may not want to stretch your back in this way, thinking that you will bring on a spasm - but try it and see - it can be an effective remedy.



After about 15 seconds, release back down to the starting position. Repeat this for 4 minutes. (This exercise increases the elasticity of the whole spine.)

Finally, return to the starting position to relax.

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