Sam Johnson - Self-help

One tennis ball...
Two tennis balls...
Low back bicycling

One tennis ball

For general tension release, this can also help with back spasms (it's gotten a few clients out of spasm or pain). Take a tennis ball, set it on the floor. Remove your shoes, place one foot on the ball and massage the entire sole of your foot with the ball. (Stand near a wall and place a hand on the wall to keep your balance.) This should feel good - if it hurts, you're doing it too hard. Imagine that the ball is covered with ink and your goal is to ink every pore in the sole of your foot. Be sure to let your breathing be easy and relaxed, and let your weight drop as much as possible down through your feet. Spend as much as five minutes on each foot.

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Two tennis balls

This is wonderful for neck aches, shoulder tension, headaches, and back pain/tightness. Take two tennis balls, put them into the end of a sock and tie it off so they are held next to each other. Lay down on your back on the floor, a couch or bed, with the two tennis balls under your neck, right where it meets the back of your head, with one ball on either side of your spine. Then just relax and allow your head and neck to be heavy and to rest back into the balls. Give it a few minutes, as long as you need.

You can move the balls to your low back, or to the very base of your spine so that they are on either side of your tailbone. This can be done two or three times in a day.

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Low back bicycling

For low back pain. This one is more involved - call me and I'll talk you through it if possible. It doesn't always help, but sometimes it can handle a sore back. Here's what to do:

Lay on one side, with one leg straight and the other one bent at the knee and hip. Lay for a minute, paying attention to the sensations in your back. Now reverse your legs - straighten the one that was bent, and vice versa. Again, pay attention - in which of the two positions was the pain most intense?

Now lay on the other side, and do the same thing, both positions of bent leg/straight leg.
By now you've tried four positions. Pick the one that caused the most discomfort. (If you aren't sure, just pick one.)

In that position, turn your head so your face is towards the ceiling. Notice what you feel. Then turn your head so your face is into the bed. Notice again. Then pick the position (face up or face down) that is the most uncomfortable. This is the position we will work from. (We've been trying to locate the position in which your back is most challenged, then we'll nudge it into feeling better from there.)

Now, begin bicycling or pumping your feet - one foot will flex up while the other flexes down. Keep your legs where they are, just alternately move your feet, one flexing up, the other flexing down. Do this slowly, paying attention, and be aware to breathe easily at the same time - see if you can imagine your breath gently coordinating with the movements of your feet. After a few minutes, trying sitting and standing. You can do the test of the four leg positions again, and see if the discomfort has changed, and do the exercise again in any of the positions. Don't force this - only continue if it feels as if it is helping.

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