Static Back Exercises for Back Pain Relief

Static Back Exercises Really Help Relieve Back Pain


All pain in the body is telling us something, ignore it and it will get louder, listen to it and it will become your friend. We don’t always want to hear the messages our body sends us even when they are loud and clear. Sometimes it’s not the right time to make the necessary changes in our lives that could eliminate the pain signals our body is sending to get our attention. While we are stuck in that place in our lives we need pain relief remedies that work. Static back is one of the most beneficial easy things I have ever found for relieving back pain. You will need to do them consistently and for the designated amounts of time in order to get the maximum benefits.


Static back is a game changer!

So simple yet so effective.

I am sure like me you may have heard of static back positions before but may not have tried them because you thought something had to be hard in order to work. This couldn’t be further from the truth when it comes to static back. If you want to reduce your pain, improve your posture and gain the benefit of some quiet time then your going to want to try this. Get your butt as close to the wall as you can and place your legs upright. Relax your hips and thighs and stay in this position 5-20 minutes. Change hand positions randomly from where they are to the "I surrender" position." You know, the old put your hands up or I will shoot position.



Make sure the height behind your knees is just right.

One thing you will notice right away as you do static back is how tight the upper back is and how hard it is to get your shoulders to relax down to the floor. Using different hand positions will help in the process of recovering your posture. Most people are not aware how their posture in their upper back can really affect their lower back. If my back is bothering me after playing tennis, working in the yard or I've been to the gym then static back is my go to exercise. 


Poor posture is the leading cause of back pain.


Sit up and take notice!

We have become a sitting society. People are working from home on computers and less and less manual labor is being done. One of the first things your going to notice when you start doing the static back exercises is how difficult it is getting up and down from the floor.  Our muscles we use to get up and down have atrophied from years of sitting in chairs or on the couch. Once you start doing the static back exercises for a few weeks you will be pleasantly surprised how much easier you start popping up and down off the floor.  That is an added benefit I never expected. Our muscles were meant to be used in a large range of motion and once we start limiting that we tighten up and things become more and more difficult for us to do.


Spend more time on your feet and less time sitting.

Your back will thank you.

I’d like to use my husband for example. He’s a very active guy who spends most of his time outside working on projects.  Whether it’s building furniture, fixing something or standing and talking to a neighbor the guy never sits down. He is so agile and I often marvel at how quick on his feet he is and how he can get up and down with such little effort. There however was a time when that wasn't the case and he had back problems. He had gone from working on his feet to working in the office, lots more sitting then he had ever done before. Then a funny thing happened. We sold our business and he resumed his normal routine of being outside on his feet all day. Like a miracle his back pain went away, the moral of the story is we are not meant to sit for long periods of time and it’s not good for our backs. 


Being on your feet is good for your back.

So much of our health is determined by our posture. Researchers talk about our shortened life and our inability to get up off the floor but that’s not what it is, it’s the reduction of our metabolic rate and an overall loss of sense of well being. Habitual compromised posture makes you look and feel older and in the end that makes you old. It’s not that sitting in a chair is such a bad thing it’s more that we need to be mindful of the capabilities of the human body and mind and make sure we are using them to their fullest. All growth is based on movement and if we aren’t moving there’s a good chance we aren’t growing. 

Chronic Back Pain Caused by T/L Syndrome

Chronic Back Pain and TL Syndrome

T/L Syndrome (Where upper spine meets lower spine)

T/L Syndrome (Where upper spine meets lower spine)

I have suffered with back pain most of my life. It is the reason I started this blog. I wanted to share with you all the things I have tried and that have helped me get through it. If you are in pain I hope you try different options and that you find one that relieves your pain or makes if more bearable.  

Over the years my back pain has changed and moved around. Lately I have been dealing with back spasms in the mid back and a constant pulling sensation in my right sacral joint. It is especially tight and painful during the night and in the morning when I get up. I stumbled upon something called Thoracic Lumbar or (T/L )Syndrome. I had mine adjusted and it really relieved my pain.

Most people think that when they have low back pain that it is caused by something in the low back.  This is not always the case and (T/L) Syndrome is often the great mimicker.  The upper back can be responsible for a lot of lower back pain. Pain in the hips, buttocks and sacral joints can actually be caused by (T/L) Syndrome. To understand this a little better it is good to know a few things about our backs. 

Our spines support our back and are what keep us upright. The human spine is made up of 33 bones and 7 vertebrae in the neck, 12 in the thoracic region (upper back), 5 in the lumbar (lower back), 5 fused into the sacral bone and 4 in the coccygeal (tailbone area) called vertebrae. There are 5 classifications based on their function and shape. The neck is made up of cervical vertebrae that support the skull, the thoracic vertebrae take care of our upper back and ribs, the lumbar vertebrae take care of our lower back and the sacrum joins the hips and tailbone. T/L Syndrome occurs where upper back meets lower back (just under the rib cage). This is a very vulnerable area.  Thoracic spine is for side to side rotation and lumbar spine is for forward and backward. There are joints between the vertebrae called facets, upper facets are like thoracic vertebrae and lower facets are like lumbar vertebrae. So at this junction the spine is particularly vulnerable to stress.

Pain can be caused by friction and swelling which is pressing on the nerves. T/L Syndrome is not caused by a disk problem. Irritation and swelling at the facets from stress at this junction are the cause of pain. There are so many nerves passing through this area that it can often be mistaken for something else. One nerve goes to the lower back and then to the upper buttocks, another wraps around the body to the hips, the other half goes down the the lower abdomen and pubic area and finally to the upper hip and leg area.  

So if you go into the doctor with a lot of lower body complaints when really the pain is coming from something much higher up it is likely that T/L Syndrome could be missed.  

To treat T\L Syndrome it is important to get the joint functioning properly. A Chiropractic adjustment of T12/L1 will bring complete relief. Only a well trained Chiropractic Physician can tell you if you have T/L Syndrome. The good news is thousands of people who have had years of chronic pain have been helped by this simple adjustment that is so often overlooked.  

Visit this utube to see how it’s done. 

If you area suffering from chronic back pain don’t give up and keep trying different non-invasive ways until you find something that works.