Back to the wall exercise: Reduce low back pain and improve posture

[@namirak1]

Great video with very clear instructions. Deserves more views!

[@PerfectingMovement]

Thank you so much for the kind feedback!

[@warrenreid6109]

Very informative. Thanks. My back and I appreciate it.

[@PerfectingMovement]

Awesome! Glad you love it! This is an amazing exercise to help improve awareness of how to engage the abdominals during both standing and walking. If you find this video helpful, I would encourage you to check out this playlist below, which will help you throughout your daily routine. This is essentially what I teach every patient who has a low back disorder. This is the first video in the playlist, but there are a few others that I think would be very helpful too. Good luck with everything! Correcting Posture kzbin.info/aero/PLmTgnph6MiE8ADRwFEBsKIYFTYF_kxmdY

[@cardinal321]

Hope it can be performed as long as we want without any risks. Thanks

[@PerfectingMovement]

Yes. This is a very low risk exercise. If you do it correctly, it should be totally fine. Many people try to force their lower back into the wall by engaging the back muscles which is incorrect The way to do it correctly, and the only way, is to engage the abdominals.

[@rohitpillaiyoga9686]

Thank you for a very helpful video. Just one question. Do we need to apply some force while bracing the pelvic bone & core?

[@PerfectingMovement]

Thanks! To answer your question, no, you don’t need to push with any type of excessive force. Really, it is about the motion and maintaining the motion.

[@Почемучка-т6в]

Nice, thank you!

[@PerfectingMovement]

You’re welcome! Glad you like it!

[@lukekent9687]

A quick question for clarity. Is the end goal to be able to use a posture with a more flat back position? It was my understanding the body has slight natural curves that should be maintained? I do have a pelvic tilt that accentuates my back curve so this will be valuable to do more anyway. I see alot of value in such approaches but I am just seeking some clarity.

[@PerfectingMovement]

Luke, that is an excellent question!! I am glad that you asked it. So no, you do not want to flatten out your back completely. I tell my patients that they should imagine that they are lifting up on their imaginary ponytail which will elongate their upper back. As you do, so, anchor the ribs downward as you bring the pubic bone upward slightly. This will reduce the curve in your back slightly. Nevertheless, in standing, don’t do this so much that you lose your overall height. Rather, you should tilt your pelvis and anchor down the rib cage just enough to generate slight flattening of the lower back, but the overall natural lumbar curvature (aka lordosis) should remain. If you are flattening your lower back so much that you are losing your overall height, you are flattening too much. The back to the wall exercise is designed to help improve your awareness of lumbopelvic movement and abdominal engagement during weight bearing to best prepare you for sitting and standing ….Does this make sense?

[@PerfectingMovement]

This video may help as well: Forewarning, the guy in it is a real bad ass so please don’t be intimidated by his badass Oxford shirt. How to make good standing posture kzbin.info/www/bejne/Y4GQaqSrnqiopKM

[@lukekent9687]

@@PerfectingMovement thanks for the excellent reply! Makes perfect sense!

[@lukekent9687]

@@PerfectingMovement you are right that guy is intimidating 😄

[@PerfectingMovement]

Excellent! Glad to help!

[@zeebs101]

thank you

[@PerfectingMovement]

My pleasure!!

[@mTrader1]

I'll try

[@PerfectingMovement]

You should! It’s a great exercise and will help with training you on proper posture.

[@SJ-cl4wq]

👌🏻