Grab a bottle – making sure it’s empty first! Wrap it up inside a towel to create a cushioned roll so that the towel-wrapped bottle will protect those bony parts of your spine, often called the apex.

Now place the home made roller on the bed and lie down on it so that your head is towards the pillow and your legs are at the foot of the bed. Picture your glutes and lower back positioned right over the roll. This setup helps to gently curve your spine, encouraging a healthier lumbar curve.

A lot of people come to us with X-rays, CT scans, or MRIs showing a flattened lower lumbar curve, which can lead to nerve issues in the legs or problems higher up the spine, even in the neck. By doing this stretch regularly, you can help restore that natural curve and alleviate some of those problems.