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Your partner should be lying on his stomach, with his arms positioned above his head, bent at the elbows. His cheek should rest comfortably on the floor.
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Place the heel of both your hands in the middle of each shoulder blade. (Your fingers should be pointing toward the lower back.)
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When your partner exhales, press down, applying even pressure to both shoulder blades with the palm of your hands and fingers.
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Alternate by applying gentle pressure down the back, moving slowly toward the buttocks.
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Based on a traditional osteopathic technique, this simple exercise works to prevent and alleviate a host of back problems caused by too much sitting. Sitting forces the lumbar spine to flex in an unnatural fashion, putting pressure on the posterior surfaces of the discs. This technique counteracts the effects of sitting for prolonged periods by loosening up the muscles in the sacrum (the bone at the base of the spine), which supports the weight of the upper body.
How to do it:
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Your partner should be lying on his stomach, arms at his sides. His cheek should rest comfortably on the floor.
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Positioning yourself at his side, place one hand on the base of the spine with your fingers pointing toward his head.
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Place your second hand on top of the first, with your fingers pointing in the opposite direction.
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Apply firm downward pressure; shift your weight from your left leg to your right and back again.
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Repeat this movement.
Don't obsess: If you're suffering from chronic pain, obsessing over it can magnify your discomfort and leave your spouse feeling powerless and annoyed. Letting your partner know when there are opportunities to help, and giving updates on your condition is perfectly acceptable, but avoid constant griping.
He's not an invalid: If your mate is suffering from chronic pain, it's easy to treat him like an invalid. Playing Florence Nightingale may appear harmless at first, but ultimately you'll grow to resent the role. At worst, this behavior can lead your partner to adopt an unhealthy dependence.
Be grateful: When you're in the grips of chronic pain, it can color every aspect of your life. Reminding yourself of the good things in life often requires a conscious effort. Try to remember how lucky you are to have someone in your life. Remind yourself that pain is transient and should not be allowed to affect who you are as individuals or as a couple.
Hit the sheets: When you're battling chronic pain, sex often falls by the wayside. But ignoring physical intimacy isn't in your best interest. There are few things as therapeutic as intercourse. According to Kirschner, "Sex mobilizes the spine and the endorphin release that accompanies orgasm is a natural pain reliever."
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