To reduce the painful back and maintain a straight back, while drawing shoulder blades backward, get someone to apply tape from top of shoulder-neck muscles across to the lower corner of the shoulder blade. Overlap two or three strips of tape each way. .

Sit in a relaxed and comfortable position. Breath in slowly, allowing abdomen and ribs to expand as the breath is drawn in. Stop where painful, relax and breath out.

Repeat 6x every hour. 

Ly on back with arms by side. One hand at a time, reach down along side of leg, as far as can. Stop when movement feels uncomfortable and straighten.

Repeat 20x each way.

Do every 2 hours daily.

Ly on side with knees and hips at 90 degrees, and hands stretched out in front, one on top of the other. Keeping your eyes on the top hand, lift it up and over, rotating your spine. Stop when the movement feels uncomfortable or tense.

Return to starting position.

Repeat 20x.

Turn over and repeat on the other side.

Do every 2 hours.

Ly on back. Maintain control at all times throughout.

Raise arms above face, hands together. Lower both arms away and out to the side, so they are falling about 45 degrees to the neck, until increased pain or tight. 

Return

Repeat 20 times. Do every 2 hours.