I've used this routine for many years. If ever there's a hint of pain I go straight to it and it always relieves the tension.
Depending on the severity, I usually get back to pain free very quickly.
It's been fine tuned over the years based on feedback from my friends and students.
Some say they've been using it for many years to decompress any time there's tension in their spine.
So here it is, such a simple, no fuss practice, I'm so happy to share.