A Lower-Back Pain Tip from a Certified Postural Therapist

Do you have low-back pain? Not any longer! Mike Bosh, a certified postural alignment consultant who goes by the TikTok handle “postureguy,” has a simple but effective tip for lower-back pain. He tells Well+Good that lower back pain, including sciatica, is highly frequent due to a variety of factors that might contribute to these disorders. These, according to Bosh, are:

  • Long durations of sedentary behaviour (hello, desk job!)
  • Movement patterns that are dysfunctional (you may not even be aware of them!)
  • Muscles of the psoas are tense (one of the hip flexor muscles)
  • Poor posture (which is all too prevalent!)
  • Issues with alignment (again, you might not even be aware you have this)

Because so many individuals have bad posture, are sedentary, and have tight hips and alignment concerns, you’ve probably had back discomfort, if not outright sciatica. Sciatica, in case you didn’t know, is discomfort caused by a compressed sciatic nerve, which is “commonly caused by asymmetry in the hips and pelvis,” according to Bosh. If you’re suffering from this or any other sort of persistent pain, especially in your back, he recommends seeing a doctor right once.

The aforementioned psoas muscle is most likely to blame for overall pain. According to Bosh, the psoas muscle begins in the medial region of the femur, passes through the abdominal wall, and attaches to the T-12 vertebrae. “The psoas muscle is the only one that connects the upper and bottom halves of the body.” Because it’s in a flexed position, your psoas muscle will shorten and constrict if you’re sedentary for long periods of time “According to Bosh, “its entire muscular function becomes disrupted.” Back pain is the culprit.

So, how can you obtain some relief at home? The wall sit with a cushion squeeze, as presented by Bosh!

“The wall sit, when combined with the pillow squeeze, engages the inner thigh muscles and minimises hip rotation while restoring pelvis symmetry, ultimately straightening the body and putting it in an optimum neutral posture for lower-back pain relief,” he explains. He claims that this simple exercise restores your alignment and provides “immediate” comfort.

How to execute a wall sit while squeezing a pillow

1. Grab a pillow and lean against a wall with your back against it. Slide down until your hips are slightly above your knees and you’re in a “sitting” position. Your knees should be at an angle of roughly 80 degrees.

2. Squeeze the pillow between your knees while keeping your back against the wall, your tummy relaxed, and your feet flat on the ground.

3. Keep your hands in place for two minutes. If holding this position for two minutes without resting is too difficult, you can do it in intervals.

Bosh replies, “You can do this every single day—twice a day for bonus credit!” “Use suffering as your guide,” says the author. Stop immediately if you don’t feel any relief but only pain.” This is the time to visit a doctor or a posture consultant.

Bosh also emphasises the importance of constancy in this activity to achieve proper alignment. “Your body may not be able to maintain the correct position and will most likely revert to its original misalignment,” he warns. “That’s why it’s critical to keep doing this workout on a regular basis, feeding your body the right stimulation to maintain and secure beneficial change.”

Add a wall sit with a pillow squeeze to your morning routine, or perform it whenever you need a break from sitting. And don’t forget to keep going if you want to get rid of the pain. According to Bosh, “postural therapy is foundational training.” “It’s a good place to start, and it’ll work well with any other therapy approaches you choose.”

With this 13-minute guided stretch, you can say goodbye to back pain:

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