Practicing this position — called “static back” — allows gravity to work with us to begin to achieve symmetry within our bodies. When our bodies are off balance, we experience pain and limited range of motion. Static back allows the muscles of the low back to relax, and with the hips and knees at ninety degrees, the pelvis is able to settle into a more symmetrical position against the floor.
Instructions for How to Alleviate Low Back Pain
- Lie on your back with your legs up over a block or chair so your hips and knees are at 90 degrees.
- Place your arms out to the sides at 45 degrees from your body with your palms up.
- Relax your upper back and notice as your low back flattens to the floor evenly from left to right.
- Breathe into your belly.
- Hold this position for 5-10 minutes.
Mistakes to avoid:
- If your knees are falling out to the sides this means your surface is too low. Try stacking blankets or towels on your couch or chair to create a surface that is the correct height.
- Do not hold your phone over your face and text your friends or read a book during static back. Your shoulders must be relaxed into the floor.
The windows of opportunity to do static back are:
- First thing in the morning to establish balance and symmetry within your body before you begin your day.
- As a computer break in the middle of the work day to reduce muscle tension and tightness in the low back that has crept in from the first half of the work day.
- After a workout to release tight muscles and reduce muscle soreness.
- Before going to bed at night. With your body in a better aligned position, you may find that you get a better, more comfortable night’s sleep.