Lower Back Pain? No longer! Mike Bosh, a certified posture correction specialist known as “postureguy” on TikTok, has a simple, effective tip for lower back pain. He tells Well + Good that lower back pain and even sciatica are very common due to numerous causes that could contribute to these conditions. According to Bosh, these include:
- Sedentary behavior for long periods of time (hello, desk job!)
- Dysfunctional movement patterns (you may not even be aware of these!)
- Tense psoas muscles (one of the hip flexor muscles)
- Bad posture (extremely common!)
- Alignment issues (again, you may not even be aware that you have this)
Because so many people are poorly posture, sedentary, and have tight hips and problems with alignment, chances are you’ve had back pain, if not sciatica. ICYDK, sciatica, is pain from a compressed sciatic nerve, “often caused by asymmetry in the hips and pelvis,” says Bosh. If you experience this or any other type of chronic pain – especially those related to the back – he advises you to see a doctor right away.
For general pain, it is likely coming from the psoas muscle mentioned above. “The psoas muscle begins on the medial part of your thigh bone, then runs through the abdominal wall and connects to the T-12 vertebrae,” explains Bosh. “The psoas muscle is the only muscle that connects the upper half of the body to the lower half.” If you are sedentary for a long time, your psoas muscle shortens and tones because it is in a flexed position and all muscle function is impaired “, Says Bosh. Enter: back pain.
So what can you do at home to get some relief? Bosh presents: The wall sits with a pillow print!
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“The wall seat, along with cushion pressure, activates the inner thigh muscles and eliminates hip rotation,” he explains, “while restoring pelvic symmetry, ultimately aligning the body and bringing it into an optimal neutral position for lower back pain relief.” Essentially, this simple exercise gets you back in position for “instant” relief, he says.
How to make the wall seat with a pillow squeeze
1. Grab a pillow and put your back against a wall. Slide down until you are in a “sitting” position with your hips slightly above your knees. Your knees should be at an angle of about 80 degrees.
2. With your back against the wall with your stomach relaxed and your feet flat on the floor, begin to squeeze the pillow between your knees.
3. Hold for two minutes. If holding this position for two minutes without a break is too difficult, you can do it at intervals.
“You can do this every day – twice a day, for extra credit!” Says Bosch. But a word of caution: “Use the pain as a guide. If you feel no relief, just pain, stop immediately. ”Note: This is when you see a doctor or posture specialist.
Bosh also says that consistency is key to making sure you are in proper alignment during this exercise. “Your body may not be in the correct position and instead will most likely retreat into its previous misalignment,” he says. “That is why it is important to consistently continue this exercise and give your body the right stimulus to stabilize itself and ensure positive changes.”
Add the wall seat to your morning routine with a pillow print or do it throughout the day when you need to take a break from moving. And don’t forget to stick with it to get rid of pain. “Posture therapy is a basic training,” says Bosh. “It is the starting point and will work with any other treatment modality you choose.”
Say goodbye to back pain with this 13-minute guided stretch:
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