Static Back is an excellent exercise to perform for lower back pain and discomfort.
Static back is the ideal position for the bones and joints in the lower back and hips. When the hips and knees are elevated at a 90 degree angle the lower back joints are in a maximally open position. This open position allows for all of the structures in the lower back to relax by minimizing the amount of load and strain present.
Static Back places the shoulders in the same plane of motion as the hips and allows the muscles of the low back to release gradually and passively using your own body weight and gravity. Static Back also engages the hip flexors and encourages mid spine extension. This posture enables your upper back to begin to open up against the flat surface of the floor.
While in this position it is crucial to breathe deeply through the belly. Belly breathing, or Diaphragmatic Breathing, in this position cues your diaphragm (the main muscle involved in breathing) to activate! Improved activation of your diaphragm leads to increased core stability, improved lung function, improved posture, relaxation of tight muscles throughout the body and decreased levels of pain!
Static Back Exercise: Start on your back with a 90 degree angle at your hips and at your knees. When performing this at home you can use an ottoman, stack of towels, pillows, or box. Once in this position hold it for a minimum of
5 minutes. Breathe deep throughout the exercise. Learn Diaphragmatic Breathing to relax the body & mind.