As I mentioned in part 1 and part 2, not everyone has 20-30 minutes a day or the energy to do corrective exercises to reduce back pain.
Luckily, we can use postures and gravity to influence our body and change pain.
On the Wall & Knees to Chest
I use this one sometimes if I’ve been extremely active and on my feet all day. Which happens often as a PT and parent of 2 young kinds…
Benefits
Leg Straight Version
Decreases posterior fascial tension
Decompresses the low back
Improves venous return/lympahtics/circulation
Knees to Chest Version
Opens the spine (foramina, spinal canal)
Opens the facets (joints)
Stretches the paraspinal muscles
What to Do
Try this at the end of the day. If it doesn’t relief your pain, try the other two.
If none of these help, give us a call.