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Staying in 1 position, particularly sitting, is not very good for your spine.   Sitting with poor posture is even worse as it places uneven load on some muscle groups.  Over time this can lead to stiffness and pain.


Previously I’ve discussed how to sit with good posture, the importance of regular breaks and stretches you can do at your desk.

Brugger’s Relief Position is another useful tool for taking care of your posture.  It’s an easy and convenient stretch which should give some immediate relief and remind you to sit properly.

Bruggers Relief Position for back pain relief and better posture

  1. Sit on the edge of your chair with your feet flat on the floor.  Feel your weight on your sitting bones.
  2. Hold your head up high, as if a string was lifting you up.  Be careful not to poke your chin forwards.
  3. Spread your legs slightly apart and turn your feet outwards.
  4. Rest your weight on your legs and feet, and relax your abdominal muscles.
  5. Tilt your pelvis forward and lift your chest bone.  This will increase the curve in your low back a little.
  6. With your arms at your sides, turn your palms up and twist your arms outwards.
  7. Take 10 slow, deep breaths in the position.
  8. Relax and continue what you were doing.
  9. Repeat every 45 minutes or so.


Here’s a slightly simplified version: