An adjustable support apparatus for a user includes a cover defining a user-facing surface, at least a portion of the user-facing surface defining a plurality of raised members each defining a distal end, wherein the distal end of each raised member defines a planar surface. The apparatus includes an adjustment mechanism at least partially enclosed by the cover. The adjustment mechanism is structured to be urged toward or away from the user so as to urge the user-facing surface and plurality of raised members toward or away from the user, respectively, so as to increase or decrease, respectively, the spacing between the distal ends of the raised members to thereby increase or decrease, respectively, the force exerted by the raised members against the user so as to impart a stretching or lengthening effect or contraction effect, respectively, on the vertebral column and intervertebral discs of the user.