10 Tips for Lower Back Pain Relief: Tip #2 – Wallsits
Posted on | June 8, 2008 | 7 Comments
Most lower back pain is muscular and is caused by improper pelvic tilt(Too much sitting!)
Wallsit exercise is a true gem that relieves tension and brings immediate relief to lower back discomfort. The exercise improves pelvic tilt, brings hips into a more neutral position, lowers center of gravity and removes tension from lower back.
The great thing about wallsit is that you can do it anywhere – all you need is a wall.
Traveling? Too much sitting in a plane and too much standing in an airport? For those of us suffering from chronic lower back pain/tension traveling is synonymous with back pain. Well, 60 seconds spend in the wallsit position will undo the strain of prolonged sitting and standing.
The exercise can be a lifesaver, especially when you need relief fast.
What is a ‘wallsit’? Please watch video below for details.
How is works: The exercise is a strong hip neutralizer. It will improve your pelvic tilt and relieve lower back tension in 60 seconds.
How to use it: Ideally this exercise should be used as an end in sequence of other re-aligning postural exercises, but can be used by itself as well.
Do 2-3 sets, each set consists of holding wallsit position for at least 60 seconds. Work your way to 2 minutes per set.
Do the exercise anytime that you feel any tension in the lower back. Wallsit will also prevent lower back pain if used on regular basis.
If you sit/stand all day long – try do wallsits every 30/60 minutes(you can do it on a bathroom break). You will feel results right away.
Try it and let me know how it went.
Read Tip #1 for Lower Back Pain Relief – Farmer’s Walks
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Tags: back pain > exercise > lower back pain > lower back relief > prevention
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7 Responses to “10 Tips for Lower Back Pain Relief: Tip #2 – Wallsits”
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June 8th, 2008 @ 9:34 pm
I love how you have these solutions to problems through exercise. I am going to show this to my husband as well. He has back pain and this looks like something that he could do. thanks
June 9th, 2008 @ 4:48 am
This is amazing because my son just showed this to me yesterday as an exercise for my thighs. I have lower back pains and never knew of this additional benefit. I will be trying it.
June 10th, 2008 @ 8:50 am
R u sure that it will workout..??? Im afraid to do that man.
June 10th, 2008 @ 3:40 pm
@karthik
In my experience the exercise works. Start slow, degree at the knee does not have to be 90 degrees – work up to that.
Initially hold for 10-15 seconds gradually brining the hold time to 60 + seconds.
Exercise is a very gentle one. If you’re trying to force it – it will not work.
Also, alsways listen to your body. If your pain increases – STOP. After you are done with wallsit, walk around and note how you feel.
July 8th, 2008 @ 8:32 pm
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May 21st, 2009 @ 4:05 am
Thanks a lot, great exercise for the back. I try to walk for at least 50-60 minutes a day and usually after half an hour my lower back starts to ache.. hopefully this will help.
August 2nd, 2009 @ 10:49 am
Wallsit worked like magic on me.Thanks a lot…