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

Back Pain Relief Starts with Positioning

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

The Leg Wedge Setup

Lie on your back with a leg wedge (or pillows) under your legs. That's it. Brad's used this on himself and countless patients—it works.

No wedge? Use a chair, ottoman, or furniture cushion. Aim for a 90-90 position (hips and knees both at 90 degrees).

Add Temperature Therapy

Layer ice or heat for extra relief. Prefer DIY? Make your own ice pack:

• 2 freezer bags

• 1 cup rubbing alcohol

• 4 cups water

Mix, double-bag to prevent leaks, and freeze overnight. The alcohol keeps it slushy—way more comfortable than rock-hard ice.

A heating pad works great too; just don't fall asleep on it.

For Extenders: Stomach Position

Lie on your stomach with one or two pillows under your thighs. Gradually remove pillows as your back improves. Once pain mellows, try getting up on your elbows—if it hurts, wait 10-15 seconds. Often it settles.

That's Level 1

Two positions. Works for flexors, extenders, shakers, and compressors. Simple, effective, low-tech.

Check out the full Back Pain Program for more levels, printable guides, and the complete series.