All flows
24 hours · Flare-up
24-Hour Flare-Up Reset
Purpose. Help you respond to a pain spike without panic.
01
Calm the alarm system
90/90 breathing. Long exhales. Hands resting on the ribs. Stay here longer than feels productive.
02
Gentle motion
Choose one or two:
- Cat-cow
- Pelvic tilts
- Rocking
- Supine knee fall-outs
03
Supported activation
Choose one or two:
- Glute bridge hold
- Dead bug
- Wall march isometric
04
Return to neutral
Sit with support. Alternate standing and walking every 20–30 minutes. Avoid prolonged flexion or prolonged extension.
05
Sleep strategy
Side-lying with a pillow between the knees, or back-lying with a pillow under the knees. Avoid stomach sleeping during flare-ups.
06
Red flags
Seek medical care for
- Loss of bowel or bladder control
- Numbness in the groin or saddle region
- Progressive weakness
- Severe or worsening neurological symptoms
Closing
Most flare-ups are irritation plus guarding, not catastrophe. Calm first, then move.