Wall Sits | Core exercise for Back Pain Recovery

At our clinic, we often recommend targeted exercises to help patients manage their symptoms. One of the most effective and accessible movements is the Wall Sit (also known as a wall squat).

What is a Wall Sit?

The Wall Sit is a low-impact exercise designed to strengthen your core, including your abdominals, back, and glutes. By building strength in these supporting muscles, you can take the pressure off your lower back and improve your overall stability. This also feels reassuring to your nervous system and therefore helps desensitise the area,

How to Perform the Perfect Wall Sit

In my latest video, I show you the proper technique to ensure you are protecting your joints while getting the most out of the move. Here is how to do it:

1. Find your space: Stand with your back against a flat, empty wall. Ensure your bottom, mid-back, and shoulders are all pressed flat against the surface.
2. The setup: Take a small step forward away from the wall.
3. Engage your core: Take a deep breath in. As you breathe out, focus on engaging your abdominal muscles and lifting your pelvic floor.
4. The slide: Gently slide your back down the wall. Aim to get your thighs parallel to the ground if you can.
5. The hold: Stay in this position for about 20 seconds. It is vital to keep your abdominal wall braced and your pelvic floor lifted throughout the hold.
6. The return: Push down firmly through your heels to slide back up to a standing position.

Why This Helps Low Back Pain Sufferers

Many types of back pain can be managed with the right movement and professional care. Wall sits are particularly helpful because they allow you to build functional strength without the impact of more intense exercises. Higher impact exercises are great – you just need to be ready for them. Low impact exercises such as Wall Sits help pave the way for more intense movements.

Get Professional Support

While exercises like Wall Sits are a fantastic tool for self-management, they work best when part of a comprehensive plan. Osteopathy is a safe and effective treatment for many types of back pain, from general stiffness to sciatica.

If you are tired of back pain holding you back, we are here to help you understand the triggers of your discomfort and help you get back to moving freely.

Book your appointment online to start your journey toward a pain-free back today.