Quick Tips For Immediate Back Pain Relief

Aug 8, 2018

Although there are a select few that sit on balance balls, use standing desks or even treadmill desks at work, most of us sit over computers, slouched at our desks all day. With our heads down and shoulders hunched, it is important to find easy ways to care for our backs. Brugger’s Relief Pose is a simple way to take a break and improve your posture for back pain relief.

Brugger’s Back Pain Relief Pose

Swiss neurologist Alois Brügger, invented the pose in the 1950s as a simple exercise to be done a few times throughout the day to relieve tension, strengthen posture and alleviate back pain. Though it is typically practiced while seated, it could be modified to be done standing or even in a car.

The Steps

If you work sitting down for most of the day, it is helpful to practice the Brugger’s Relief Pose for 10 seconds every 20 minutes or so. Here’s how:

  1. Lengthen your neck to hold your head high
  2. Sit with your legs slightly apart, legs turned slightly out
  3. Rest your weight on your legs and feet and relax abdominal muscles
  4. Tilt your pelvis forward and raise your breastbone up
  5. Keep your hands palms-up
  6. Turn your arms slightly outward
  7. Hold this position while taking deep “belly” breaths for 10 seconds

The Benefits

At first, it may feel odd, but the benefits of the Brugger’s Relief Pose are worth it. The pose could help relieve tension felt from a strained and knotty back we so typically feel after a long work day sitting at our desks. So help yourself and relieve the stress on your back! Set a timer for yourself to practice the Brugger’s Relief Pose.

Contact AICA Atlanta for more information and support. Our Atlanta Chiropractors can help you identify the source of your back pain and provide treatment that aligns with your precise needs. Just dial (404) 889-8828


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