While lying on your stomach, push up your chest only with both hands simultaneously while keeping your pelvis flat against the floor. Push your back up until you reach a comfortable stretch in the extended position. Do 8-12 repetitions while holding each one for 8-10 seconds at a time. This is the same type of exercise developed by McKenzie to allow the discs of the spine to shift away from the nerve roots. However, this exercise also puts your spine in more extension and can exacerbate conditions like Facet Syndrome and Spondylolisthesis, where the spine is easily compressed in extension. Therefore this exercise should not be performed unless in these types of conditions unless expressly recommended by your doctor. You should feel no pain with this exercise, only a pulling up of the spine as the back goes into extension.
Piriformis Stretch
Lying down on your back, bend your right leg and pull up your right knee towards your opposite chest with your left hand. You should feel the stretch in the Piriformis portion of the right buttocks. Do the exact opposite to achieve a stretch of the left Piriformis portion of the buttocks. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh and buttocks area, without aggravating your condition.
Neck Lordosis Postural Strengthening Exercise
This exercise is very important for keeping your posture correct and thereby helping to prevent spinal degeneration. Cradle the back of your head in both hands. Push the back of your head into both hands, while keeping your eyes straight ahead. Make sure that your hands offer a resistance back against your head. Be very careful to not tilt your head up or down, as this will work the muscles that pull your spine out of proper alignment. Do 8-12 repetitions while holding each one for 8-10 seconds at a time. You should feel no pain with this exercise, only a fatiguing of the muscles as you use the important spinal muscles that keep neck in a proper postural position.
Deltoid / Pectoralis / Upper Bicep Stretch
This stretch is very helpful for taking pressure off the tendons off the tightened muscles of the chest, shoulders, and arms. Place your arms behind your body with the hands on a flat surface or holding a stable bar. Step away from your hands by bending one leg at the knee while pressing your hips forward. Keep your elbows as straight as possible during this stretch. Keep pulling until a stretch is felt in the chest, shoulders, and front of your arms shown in blue circles. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the chest, and front of the shoulders and arms.
3rd Party Verified Customer Reviews
Top Reviews
Ian F, January 23, 2024
Update: After 2 months my wife's back pain at night is gone! Thank you Dr. Rick and the incredible team at Ultrabed for your recommendations and expertise in finding us a great Back Science mattress!
My wife and I just visited the Ultrabed showroom in Agoura Hills, CA. What a great experience! Dr. Rick (the owner) and Jordan (salesperson), were patient, helpful, and no-pressure. They listened to our concerns regarding my wife's back pain with our current mattress, and as a chiropractor Dr. Rick was able to recommend various brands of mattresses and explain their design attributes, heat conduction characteristics, and features. Ultimately we settled on a custom Back Science mattress which is Rick's patented and proprietary mattress. We are looking forward to taking delivery in a few weeks and getting more restful nights of sleep.
The showroom is conveniently located off the 101 freeway, with ample parking, gentle music, a water feature, soft lighting, and a clean aesthetic. It's obvious this company cares about their customer experience and stands by their products. Highly recommend!
Lauren Dedow, February 16, 2024
I'm a stomach sleeper so finding a mattress that is both firm enough, but also cushioned enough for my hip and shoulder pressure points is always a challenge. The folks at Ultrabed in Agoura Hills, CA were amazing. They let me try out every firm mattress they had and explained the differences between them. I settled on the Back Science Series 2, it has the perfect combo of firmness and cushioning. The lumbar support is great and helps keep my hips elevated properly and the gel foam topper gives just the right about of cushion without feeling like I'm drowning (a relief after having achy hip pressure points every morning from my old mattress). The edge support and motion isolation are also great. The delivery and set-up was super easy and they even called to check-up on me after a few weeks of sleeping on the new mattress to see if everything was feeling good. The only thing this magical mattress couldn't do was convince my cat not to wake me up at 5 am.
Mary Linn, November 19, 2023
I found our mattress by going to the local mattress store and trying it out. The salesperson listened to our needs, he was most helpful and knowledgeable, explaining which mattress we would most benefit from. We went with the Back Science Series 2 Mattress and the Adjustable Bed with Lumbar Back-Flex Technology.They offered a good return/exchange policy in place in case it did not work out. About 2 months later, I received a phone call to see how satisfied we were with the bed. I shared the bed is amazing, especially how the adjustable bed cradles you but I would have liked it to be a little firmer along the edge. They scheduled the mattress to be the same day, pick up/return, so to give it the firmer support we were looking for. We could not be happier with our Back Science Series 2 Mattress and the service was over the top!
For over 23 years our company's high level of customer care has earned us an A+ rating from the Better Business Bureau. As well, we have become a 2012 Hall of Fame member with our exceptional customer service.
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*The Patented Airflow Transfer System Technology is protected by US Patent No. 7,334,280
**Back Science™ is a trademark of Relief-Mart Coreporation, Whereas Sleep Number® is a registered
trademark of Sleep Number Corporation. All mentions of Sleep Number on this site are for the purposes of
comparison and review.
***The BackFlex™ Back Stretch Program on our adjustable bases has a patent pending and is the sole
intellectual property of Relief-Mart Corporation.
****Any copyrighted materials used on this site without the express permissions of the copyright owner
are protected by fair use law. Under section 107 of the Copyright Act of 1976, allowance is made for
"fair use" for purposes such as criticism, news reporting, teaching, scholarship, education, and
research.
*****Back Science™ Series 1, Series 2, and Series 3 mattresses are covered by our 30-year limited
warranty. The Back Science™ Essentials mattress is covered by our 20-year limited warranty. For
full details and warranty info on other models, please visit backscience.com/pages/privacy.
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