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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 |
A Hello from France,Happy birthday to you lot’s off wishes.
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Im so excited about this new series 🙂 i’ m a massage therapist and it is great to learn new exercises for my clients, which are suffering with all diferent paints and aches. So thank you Zuzko xxxxx
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My lower back pain has increased and I’ve been doing more yoga and stretches. Saw massage therapist and it helped tremendously. I now sit on a workout ball and it’s helped. I will do these exercises as well while sitting on ball as I work.
Private Member |
How many times a day should we be doing this exercise?
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I don’t have any chronic back issues but these lower back postural exercises feel good. Maybe because I sit all day.
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Zuzka! ! Happy b- day!!! Felicidades!!! Your are the best! And you deserve that all your dreams come true! !! Greetings from México! Xoxo
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Happy birthday luv your work
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Awesome! Can’t wait for this new series! As a student, I spend way too much time haunched over a desk, so posture is definitely something I need to work on. Would love it if you could do a workout focusing on the upper back and neck area – that’s my big problem. 🙂
Private Member |
I have been doing this exercise for years because I have had back pain for a long time due to a ruptured disk and fractured vertebrae from an injury along time ago and I am VERY excited that you are going to be devoting a whole series to postural therapy! Not only will it help with my back, but throughout the day I can feel my body slipping into bad posture, especially when I first wake up. Thank you for doing this series!!! Also Happy Belated birthday! I hope that you had a great day!!!
Spasiba Zuzka!!! : )
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pacific grove, ca, usa
zuzka, you are my idol. I have been following you for years – beginning from when I first threw out my back and devoted myself to strengthening my body so that never happens again. What I have learned! CHAIRS…are to the back what shoes are to the feet! A nemesis. The body was not designed to sit, and not even at 90 degree angles. Sitting like that greatly taxes the body which performs it’s best in three postures: standing, walking, and squatting! Yes. Other postures, including sitting, are unnatural and cause the body to make compensations, creating a negative effect on the entire system, even its chemistry, if repeated excessively (prolonged sitting) too long to list here.
If you’re back is hurting, it’s been telling you to stand up. Ask the question, “Must I sit to perform this task?” Why?”
I’m so so excited you are moving into postural science. You are a game changer, Zuzka, and a great influence on a LOT of devoted people. Ideas spread.
Bless you woman!