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Free guide · ~10 min nightly

The Nocturise Wind-Down

A short, gentle routine to do alongside the stretcher before bed.

Everything here is low-intensity and widely used in general back care — but bodies differ, so the guiding rule is gentle, never into pain. This is for general comfort and wind-down only, not a fix for any underlying condition.

Before you start

  • Stop immediately if anything sharpens your pain, causes numbness, tingling down the leg, or weakness — and see a healthcare professional.
  • If your pain is severe, worsening, or new, talk to a clinician before doing any of this.
  • Move slowly. None of this should be forced or pushed through.

The routine

  1. 1

    Settle on the stretcher

    2–3 min

    Lie back over the Nocturise stretcher on its lowest, gentlest setting. Let your weight settle. Breathe slowly — in for 4, out for 6 — and let your lower back relax over the curve. If the curve feels too strong, use a lower setting or a folded towel until it's comfortable.

  2. 2

    Gentle knee hugs

    1–2 min

    Off the stretcher, on your back. Slowly draw one knee toward your chest, hold for a few easy breaths, lower it, switch sides. Keep it light — a gentle stretch, not a strain.

  3. 3

    Easy knee rocks

    1–2 min

    On your back, knees bent, feet flat. Let both knees sway slowly a small way to one side, then the other, like windscreen wipers. Small, slow, relaxed range.

  4. 4

    Slow leg float (optional)

    1–2 min

    On your back, gently raise one leg toward the ceiling only as far as is completely comfortable, soften the knee, lower it. A few slow reps per side. This should never reproduce shooting pain — if it does, skip it.

  5. 5

    Final settle + lights down

    1–2 min

    Back to slow breathing, phone away, lights low. The point is to signal to your body that the day is over.

Do this nightly as part of your wind-down. Comfort builds with consistency, not intensity — keep every movement easy.

This is general-wellness content and is not medical advice. It is a gentle comfort and wind-down routine, not a treatment for any condition. Stop if pain worsens and consult a qualified professional. These statements have not been evaluated by the FDA / TGA; Nocturise products are not intended to diagnose, treat, cure, or prevent any disease.