Tool #2 for Back Pain: Positioning to Help With Pain Control

Back Pain Relief Starts with Positioning: Your Level 1 Guide to Easy Pain-Reducing Tools

Back pain doesn't always need fancy fixes. Sometimes, it just needs the right position.

Bob and Brad—yes, the most famous physical therapists on the internet (in their opinion, at least)—have broken down their second essential back pain tool, and spoiler alert: it's surprisingly simple. Whether you're a flexor, extender, shaker, or compressor, there's a positioning strategy that can help calm down that angry back.

The Leg Wedge: The MVP of Back Pain Relief

Let's start with the unsung hero of back pain management: the leg wedge.

Here's the setup: lie on your back, pop a leg wedge underneath your legs (or use a couple pillows if you don't have one), and let your back do what it does best—relax. Brad swears by this. He's used it on himself and countless patients, and the results speak for themselves.

The magic? We're not entirely sure why it works so well, but the shape and contact point just feel amazing. Your back muscles finally get permission to chill out, which is crucial when pain has them all tensed up. It's a way to signal to your nervous system: "Hey, we're safe now. You can relax."

Pro tip: If a leg wedge isn't handy, grab a sturdy chair, ottoman, or even a piece of furniture with a cushion. Aim for that 90-90 position (hips at 90 degrees, knees at 90 degrees). If the height feels off, adjust the cushion until it's just right.

Turn Up the Heat (or Cold) on Back Pain

Now layer this with temperature therapy.

Ice pack? Great choice. Heating pad? Also great. Brad personally prefers ice under the back while in the leg wedge position—and he's had solid success with this combo, both on himself and his patients.

Can't find an ice pack? Make one. Seriously. It takes five minutes and costs almost nothing:

• 2 large freezer bags

• 1 cup rubbing alcohol

• 4 cups of water

Mix the alcohol and water in the first bag, squeeze out the air, zip it up, then place it in a second bag and zip that up too. This double-bagging prevents leaks. Freeze overnight. The alcohol keeps it slushy instead of rock-hard—way more comfortable. Done.

If you're more of a heat person (and some people are), a heating pad works beautifully before exercises or stretching. Just don't fall asleep on it—that's how burns happen.

For Extenders: Lying on Your Stomach

If you're an extender with back pain, the strategy flips.

Lie on your stomach with one or two pillows underneath your thighs (right around your belt line—you'll know the spot when you feel it). Again, ice or heat are optional add-ons. As your back settles, you can gradually remove pillows until you're flat on the surface. No rush.

For the brave: once your pain mellows out, you can progress to getting up on your elbows. If it hurts at first, wait 10-15 seconds. Often, the pain settles and feeling improves. That's a good sign. If it doesn't? Back down and try again another time.

The Bottom Line

Two positions. Two temperature options. One seriously effective way to calm down back pain right now.

Brad himself falls asleep with this setup most nights. He wakes up a few hours later, switches positions, and tosses the wedge aside until morning. Simple, effective, low-tech.

This is Level 1 for a reason—it's designed to work for almost everyone, whether you're a flexor, extender, shaker, or compressor. Try it. See what works for your back.

Want the full program? Check out the complete back pain series, printable PDFs with recipes and positioning guides, and the next levels when you're ready to progress.

Your back will thank you.