48-Hour Calm & Reset (Free)
Gentle, nerve-friendly help for when your back/neck is shouting
You’ve just completed the quiz and landed in the RED zone. That simply means we’ll calm things first, then add tiny, safe movements your body can accept. No force. No bravado. Just steady relief.
By Peter Bennett, Chiropractor — Your Spinal Health (Penrith)
Gentle, no-cracking approach • Friendly, practical care
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What you’ll get today (free)
Video 1 (3 min): Positions of Relief
Crook-lying (on your back, knees bent) and supported side-lying that most people find instantly easier.
Video 2 (3–4 min): Breathing & Micro-Moves
Diaphragmatic breathing (3×6) and tiny pelvic tilts to reduce guarding without flaring.
Video 3 (2–3 min): Pacing Rules
How to move, rest, and re-start so you stop “poking the bear.”
Why this works (in plain English)
Pain turns the body’s alarms up. Positions of relief tell tissues they’re safe.
Slow breathing down-shifts the nervous system.
Tiny, repeatable motions add control without provoking a flare up.
Once you’re calmer, we’ll add gentle strength so daily life stops feeling like “too much.”
Start today in 3 steps
Calm: Set up crook-lying or supported side-lying for 2–3 minutes.
Breathe: 3 sets of 6 slow belly breaths.
Micro-move: 2×10 tiny pelvic tilts. Later, take a 3–5 minute easy walk.
Stay in the 0–3/10 comfort window. If you hit 4–5, make it smaller/slower. At 6+, stop and reset.
Optional (when ready)
Flexion-friendly set (if curling feels easier) or extension-friendly set (if gently arching feels easier).
Nerve sliders for leg/arm tingling — only if symptoms are calm and you remain within 0–3/10.
You’ll get brief, clear videos for each option inside the email series.
Safety first
Seek urgent care now if you notice any of the following:
New/worsening leg or arm weakness
Spreading or saddle numbness
Bladder or bowel changes
Severe pain after a fall/accident
A note from Peter
“Calm first, then control, then capacity. Your body isn’t broken—it’s protective. We’ll help it feel safe again and move better, one tiny step at a time.”
— Peter Bennett, Chiropractor, Your Spinal Health (Penrith)
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Frequently Asked Questions
How long will this take each day?
About 8–10 minutes spread across the day, plus a very short walk.
Do I need equipment?
Just cushions/pillows, a chair, and some floor or sofa space.
Will this “fix” a disc or sciatica?
The aim is to calm and centralise symptoms, then rebuild control. Many people with disc-type or nerve-type pain find these steps helpful. There may be situations where there is too much damage for these exercises to help - please contact me or another professional if you are concerned.
What if I flare up?
Return to positions of relief + breathing, shorten sessions, and keep within a pain score of 0–3/10. If you’re unsure, book a quick check with me.
Can I use this alongside NHS care/meds?
Yes. Follow your GP’s advice. These are gentle, complementary strategies.
Is this medical advice?
No—this is educational guidance. Stop anything that causes sharp pain or dizziness and seek professional advice if unsure.