I know I've mentioned stuff for the lower back before. As a person that has a history of back challenges I feel obligated to share what I can. I want to share my night time routine. I can't remember who told me on the old board about Pain Free by Egoscue but alot of good videos if Your interested.

In the video I only do the first one if I have so much pain I can't do anything. But I do start off in the first position with a pillow between my knees. I squeeze the pillow 30 times. I do the second one with a pillow between my knees and keep a constant pressure while doing the arm thing. The third exercise I do exactly like he says.

Then after those I'll do something that is in the Back Fitness Program by Paul Braggs. If You have the book it's Spine Motion Exercise #4. In case You don't I'll give You my best descriptions with a modification. This exercise seems to lengthen and stretch the spine.

Lie on the floor on Your back, hands at sides. At the same time bring Your knees and chest together.Clasp Your hands around the legs a few inches below the knees. Braggs desription: "Now pull the knees and thighs tightly against the chest. At the same time, raise the head and try to touch the chin to the knees. Hold and squeezing position for at least five seconds. relax and repeat."

You can do it Braggs way or with my two modifications. Micheal: Instead of trying to touch Your chin to the knees: 1) When raising the head try to look behind You moving Your chin away from Your knees. For me this is safer and really seems to open stuff up. 2) I don't hold for five seconds. I just go with the flow doing it nice and slow. I do 10 reps.

I do this routine right in my living room at night. I'm going to say it takes 2-4 minutes with my best guess. I use to do another exercise that was called the Gut Buster. Don't know where it go it's name. I don't use it to much anymore because I do stuff like the Janda Sit up and McGill's modified crunch which goes off the same concept. If anyone is interested in any of these exercises let me know and I'll write something up on them.