If you wake up feeling like your back is compressed, your disks and your back may thank you when you take a moment to do an extension movement that stretches the spine and arms. To do this movement, place a small pillow or rolled towel under your low back for support. If your shoulder or arm muscles are tight, or if your shoulder range of motion is limited, you can support your arms with pillows, as shown in this picture.
You can modify this position by placing big pillows under your knees, so that your knees and hips are bent. You can also do this position during the day, by lying on the floor, bending your knees and putting your legs on an ottoman for support.
Source:
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.
