I also was lucky enough to find a chiropractor to help me get rid of it, and the exercise was the same! But I have other helpful ideas also.
- We have a stair way with hand rails on both sides... I put a foot up 3 (and later 4) steps, lean forward until my chest touches my thigh, bring my chest up keeping arms back, face up, and rotate to standing (very similar to the door thing, but easier and move effective for me). A few times both legs and I'm ready to go!
-Also dh helps... I cross my arms over my chest, he wraps his over mine and leans back. He does not lift me!!! He is about an inch taller than I am so lifting would be pretty hard (and he's not young either). The cracks we hear are soooo nice, but the way I immediately feel is even nicer.
- get a desk chair and adjust it so you are not leaning over so much. My desk chair "gives" when I sit in it (I'm not so very graceful!) and that helps also.
- I use Joanne's 3'x5' (aprox) white tables which are higher than the usual... less bending over. They got bad reviews because the fold out legs didn't stay in their place, but I put little squares of industrial velcro on the top of the legs and the bottom of the table and I've never had a problem. I bought 4 of them so I can work on a queen size quilt when they are all out (6'x10'), and fold them up and put them out of the way when the grandkids want to play ping pong.
Once before I suggested doing squats to pick up pins, and I still think that is one of the best things to do. It is "impossible" at first, but if you keep doing it you will find it gets easier and easier until you can go down and back up without holding on to anything. It moves the body in good ways... and quilters need that!!!
Hope this helps. Sierra