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Simple Exercise to Help Ease Back Pain
Health | April 28, 2015
This week I’m introducing the Postural Therapy Series in the ZGYM that we’ve been all waiting for. I’m really excited to walk you through the routines that has helped me and thousands of others to get rid off their pains and aches. The first two workouts in the series are going to be dedicated to our back pains, because no matter what the source of symptoms are, if you’ve ever suffered from a back pain, you know how all-consuming back spasms can be. Excruciating back pain is a class of it’s own and it even blocks the inner dialog that’s so important for our decision making. I will walk you through an entire workout for low back pain on Sunday in the Zgym, but for now I just wanted to give you an easy and quick exercise you can do even at your desk while working.
You’re going to need a pillow that is thick enough for you to squeeze it with your knees. I usually have to fold the pillow in halve or use two pillows. You’ll also need a chair that you can adjust or that allows you to keep your knees at a 90 degree angle. If the chair is too short or too tall, this exercise won’t work. Please follow the guidelines below. It’s important that you do it right.
1. Make sure your knees are at a 90 degree angle and right above your ankles.
2. You can wear sneakers, flat shoes, or be barefooted.
3. Your feet and knees should be hip width apart, and your toes pointing straight forward just like your knees.
4. Place the pillows (folded pillow) between your knees.
5. Arch your lower back and relax your abs completely. Keep your chest up and shoulders back and down. Breath through your belly.
In this picture I’m showing you what you shouldn’t be doing. Do not rotate your upper body. Keep both hands on your thighs when doing this exercise. You can get back to work as soon as you complete 15 reps, but for now try to keep a good posture. Your feet should be parallel to each other – not what you seen in the photo. One foot is more forward which is wrong. Also the pillow is too narrow to give me enough resistance when I squeeze it with my knees, so really make sure that your pillow is thick enough so that it feels challenging when you’re trying to squeeze it.
Squeeze the pillow with your knees slowly and release. Complete 3 sets of 15 reps. This simple exercise is very effective for relieving low back pain and it may help you temporarily, however if your symptoms keep coming back, I suggest you try my new Postural Therapy series in the ZGym that starts this Sunday!
Best,
Z.
Private Member |
seattle, washington
I actually already do this exercise from having gone to the doctor about back pains. It does work! Thank you for sharing it!
Private Member |
switzerland/, france
Postural therapy…glad your new certification is completed.can we expect all things related to ailments due to abdominal high pressure related? Posture and breathing is essential for not developing pelvicfloor issues if perineum muscles and tva abs are not engaged properly. Abdominal hernia, prolapse, diastasis recti, Incontinence… This is mostly prevalent in women who had kids BUT NOT ONLY… Sporty people without kids can have them, if doing wrong abs.
Private Member |
I can’t wait for Postural Therapy #1 – Lower Back Pain on Sunday! I’ll give this a try when I get home.
Private Member |
I just booked a chiropractor appointment this week due to lower back pains. I threw it out 8 weeks ago and it hasn’t gotten better. This couldn’t have come at a better time. Thank you!
Private Member |
This couldn’t have come at a more perfect time. Just last week I have been suffering from back pain. I went to the chiropractor and physical therapist to help alleviate the pain because it was hindering everything. So far the stretches and excersizes he told me to do have been working. Slowly. but working. I’m going to add this to my routine as well. I can’t get rid of it fast enough. Thanks!
Private Member |
Yay! Can’t wait!
Private Member |
Super, thank you, Zuzka!
I’m shortly before my final exams for being a teacher. Sitting far too much and I feel it in my back. 🙁
Private Member |
uk
Does this work as prevention too? So far I havent had a back pain but I work in the office so it might come in the future. Also after doing kettlebell workouts I feel the pressure in my lower back, not pain, just pressure that goes away after couple of hours. Thanks Zuzka.
Private Member |
lake tahoe, nv, usa
Yes it does work as a prevention as well. I highly recommend it.
Private Member |
helsinki, finland
I am so happy that you are doing this series. I’m so excited about it – I’m sure it will helps many of us. Thank you so much! And ou my, you did your website even better. God I love this new look! It’s so easy to find the workouts and I love that I can looking fr a workout with length too. Love you – you are so great! Thank you so much for these things <3
Private Member |
lake tahoe, nv, usa
So glad you like the new changes 🙂 XO
Private Member |
Happy Birthday Zuzka!! Hope you have a fantastic day and take the time to celebrate you today.
Mine is coming up in 2 weeks and I have never felt more beautiful (and I’m going to be 42 :-0 )
xoxo