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An Important Exercise for Back Pain

Analysis by Dr. Joseph Mercola Fact Checked

Story at-a-glance -

  • Excessive sitting contributes to back pain and is an independent risk factor for ill health and premature death
  • Foundation Training exercises — simple yet powerful structural movements that help strengthen and realign your posture — can help compensate for long hours spent sitting and significantly reduce back pain
  • Foundation Training focuses on your core and posterior chain, which includes all the muscles that connect to your pelvis. The exercises train all those muscles to work together through integrated chains of movement, which is how you’re structurally designed to move
  • Every exercise in Foundation Training adds as many muscles into a given movement as possible, dispersing more force throughout your body, taking friction away from your joints and putting that tension into your muscles instead
  • Structural breathing will further help improve your posture, especially while seated

Foundation Training, developed by Dr. Eric Goodman, a chiropractic physician, to address his own chronic back pain, is a simple yet powerful approach that can significantly decrease back pain. It’s also profoundly useful for anyone who spends more than three hours sitting each day, whether you have back pain yet or not.

Studies have confirmed prolonged sitting is an independent risk factor for chronic disease, premature aging and early death, as it shuts down a number of basic bodily functions at the molecular level. Excessive sitting, especially with poor posture, is also a primary cause of back pain.


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