Pain is the body’s signal that something is wrong. In the physio world, pain is the message that our muscles and joints are out of balance. Sometimes the body’s weight is not evenly distributed or the joints are not moving smoothly through their normal range of motion. If your body is in pain, listen to the signal.
One great exercise that uses gravity to your advantage when you are hurting is Static Back. While great for the whole body, Static Back is particularly helpful when you are seeking relief from back pain.
In the picture shown, our model is lying on the floor, on the back with the feet and calves elevated on a chair or block. The back of the knees should be tight to the edge of the block or chair to support the legs are so the muscles can relax. Arms should be straight out palms up. If you are not able to get your arms both straight out, place them in a similar position so the body position is balanced.
Lying on your back with your legs resting on a block causes a symmetrical right angle position at the knee joint. The symmetrical position of the ankles, knees, hips, and shoulders coupled with gravity causes the pelvis to rotate to a right angle. The goal is to get the muscles on both sides of the body working equally hard.
Although it looks easy, this is a highly active position. All muscles in the muscular-skeletal system are engaged in the process of redistributing weight and balance. There’s a lot going on here!
Do the static back exercise on a firm surface. Aim for 20-30 minutes minimum each day. You can do it more frequently if you are out of balance or you find it helpful. Expect to feel stiff the first few times. This is normal and usually passes with practice; you are working muscles that have been hiding for a while.
Remember to breathe. This position lengthens the body and distributes the weight evenly through the upper body making room in the abdomen for full belly breathing. As you inhale, your belly will expand, when you exhale, your belly will collapse…. as it is supposed to do.
Breathing and balance make a powerful combination. Static Back is a great way to optimize both. Do Static Back every day to create balance in your body. Your spine will thank you.
If pain persists or if the initial stiffness that comes with a new exercise does not pass, there is something else going on. Seek help from a physiotherapist experienced with back issues and postural movement. If you have any questions, send us an email [email protected]. We are here to help you.
If your injury is persistent, inflammation may be part of your pain. Bioflex Laser Therapy is our go-to treatment to lessen pain and inflammation and to promote the body’s natural healing processes. Laser Therapy offers drug free pain relief and is part of our physiotherapy treatments, if recommended for your best healing results.
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