Before beginning the exercises, consult with your massage therapist to be sure that the exercises are appropriate for you. Do them in the order outlined. When doing these exercises, you should move until you just start to feel discomfort and then return to the starting position. If you do these exercises every two hours, about six to eight times per day, you should notice a significant change in pain within one to two days.
Closely observe the location and intensity of your pain. If your pain becomes less diffuse and localizes to your back, you'll know these exercises are working. if the pain intensifies or starts to spread further from your spine, stop exercising and get advise from your massage therapist.