The Best Exercise For Lower Back Pain From Sitting

September 17, 2017 by Dr Joe Tichio1

Today I’d like to share you with you the most important exercise to do if you’re suffering with lower back pain from sitting.

Whether you sit at a desk, answer phones, work on a computer, or drive a car…sitting for prolonged periods of time is damaging to your spine.

So in today’s video, I want to show you the most important exercise to do to help reverse that damage…

Dr. Joe Tichio, DC


Hi, Dr. Joe Tichio, here, today I’d like to share you with you the most important exercise to do if you’re suffering with lower back pain from sitting.

Whether you sit at a desk, answer phones, work on a computer, or drive a car…sitting for prolonged periods of time is damaging to your spine.

So in today’s video, I want to show you the most important exercise to do to help reverse that damage.

But first, let’s discuss what’s actually happening to your spine while you’re sitting. Let’s take a look at the spine model.

When your body is healthy and the spine is in a neutral position, the weight of your upper body is distributed nice and evenly throughout your spine. With your muscles, joints, bones, everything working together.

When you sit for prolonged periods of time, the lower part of your spine, the pelvis, starts to tuck under. Instead of supporting your weight with the sit bones or ischial tuberosities, your pelvis tucks under and most of the weight goes onto your butt muscles.






The next thing to happen is the lower back or lumbar spine starts to flex forward. This creates a lot of damage for your lower back. The lower back muscles get very strained. That’s why when you try to stand up after sitting you’ll feel a lot of stiffness in the lower back. The muscles are under a lot of stress.

But even more important than those muscles are the discs. The spinal discs sit in between each of the bones of your lumbar spine. It’s that way throughout the spine. When the lower back is in flexion, the discs are pinching in the front, which creates pressure driving to the back of the disc. The back of the disc is the part most susceptible to herniation. If that happens, your back pain is going to get even worse.

Today, what I want to do is show you the best exercise to help your body overcome that forward sitting posture.

What we are going to do is something called an “active break”.

An active break, takes you from the position you are in, that’s creating all of the stress on your lower back and reverses it. So, instead of that forward flexed posture. We are going to move into a standing extension posture.

This will help your body to go into a better place of ease, relax your muscles and take some of that pressure off of your discs.

Alright, let’s get right into it.

First we are going to stand and spend about 10 – 20 seconds standing before we start going into extension.

Here’s why…

When you’re in that seated position and you’re crouched over you’re probably in that position for at least an hour, whether you’re driving or working on the computer and your body has adapted to that.

Standing allows your body the opportunity to reset itself. Most importantly, we’re talking about the discs which sit in between the bones. When they are in the flexion position, all that material is pushed towards the back, so we don’t want to throw ourselves
into extension right away. We want to wait and take 10 or 20 seconds to allow the
discs to rebalance themselves.

I know a lot of people skip this, but it’s a mistake.

Let’s stand up, feet facing forward, arms relaxed and just take a few deep breaths in and out. We’ll breathe in through the nose and out through the mouth.

Notice that my hands are palms facing forward, you can even make fists and point the thumbs out, this way we’re opening up the chest which has also been in a crouched position while you’re sitting.






We’re going to open the chest and take a few breaths.

Now we’re ready to move into the exercise.

The first thing you need to do when you’re going to go into standing extension is set your pelvis and hips. To do that you’re going to squeeze your butt muscles really strong while the feet are facing forward, this will set your hips in proper position.

Next we’re going to reach up for the ceiling. So you’re just going to reach straight up to the ceiling. This alone will get you your body out of that flexed position and start the extension.

The last part is to tilt your head back and look up at your fingers. Your head is going to look up towards the ceiling. Count to 3, then back down.






That’s the movement. I recommend you hold each extension for three seconds and
perform three in a row. This way you’ll help your lower back ease itself into position without causing any stress or strain. Also, I recommend performing this movement throughout the day. Spread it out, breakfast, lunch, and dinner breaks are great. If you can do it five times a day, that’s even better.

If you would like some more detailed instructions on what to do and how to avoid some common mistakes during this exercise, make sure to watch the video…

Be careful, this is a very helpful exercise when performed correctly, but I’ve seen it taught incorrectly in several places online. If done incorrectly, it could strain your lower back and make your pain worse.

Follow the step-by-step instruction in this video to help ease yourself into position slowly and gently. This way you can get the most out of this movement and keep your back safe.

Remember the damage that occurs to your lower back from sitting is cumulative. That means the negative effects build up over time and slowly deteriorate your whole body including your discs, muscles, ligaments, and even your health.

If you want to lead a healthy and pain-free life, it’s really important that you take care of your spine. If you’d like to learn how to heal the damage that’s already occurred to your lower back and prevent it from happening in the future, click the link below to check out my back restoration system. I’ll see you there.

Click Here To Check Out The Back Restoration System

One comment

  • Elenor Malle

    January 9, 2019 at 11:30 pm

    I truly enjoy reading through this site, it has got superb posts.


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Disclaimer: The entire contents of this website are based upon the opinions of Dr. Joseph Tichio, DC, unless otherwise noted. This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Joseph Tichio, Doctor of Chiropractic and his community. We encourage you to make your own health care decisions based upon your research and in partnership with a licensed professional healthcare provider in your state.