I'm a physical therapist who suffered from crippling back pain for years... here is the cure I swear by

Daily Mail​

5 days ago

Back pain is one of the most common, persistent annoyances for a large share of Americans.
About eight in 10 adults deal with back pain at some point in their lives, largely from slouching or sitting at a desk all day.
Sanjit Koomer, a physical therapist in Canada, is one of those people - suffering from the condition for over two years - despite his job revolving around helping others manage their own pain.
He has gone to massage and physical therapists only to be given the 'same generic, copy-paste exercises' that did nothing for his pain.
That's when he decided to take matters into my own hands and rebuild his back 'from the ground up.'
Koomer discovered a stretch called the 'reverse Jefferson curl,' which he called a 'gamechanger.'
The exercise consists of facing a wall and placing your hips flush against it. Then, clasp your hands behind you and slowly lean your shoulders and head back, keeping your arms straight.
Hold for a few seconds before slowly returning to standing straight.
In his video, Kooner uses a weighted backpack to provide resistance and he claims the move helps stretch and strengthen muscles in the back.
He told Fit and Well: 'It wasn't a magic fix, but once I introduced it consistently — two to three times per week — I started noticing real improvements over a couple of months. It became a key part of the bigger picture that helped me recover.'
He noted the move may be particularly helpful for stiffness and or 'lack of posterior chain control,' or trouble coordinating lower back and pelvic muscles.
Kooner demonstrated the move in a recent Instagram Reel and suggested beginners start with their hands on their hips for additional support.
'Focus on segmental spinal control first—no weight, slow tempo, and small range,' he said. 'Once comfortable, you can add resistance gradually.'
The physical therapist said he used a three-pound backpack in the video and would suggest no more than 10 to 15 pounds at a time.
He recommends completing around 10 repetitions, four to six times a day.
Kooner claims the movement works because the spine 'is designed to move and bear load in all directions.'
By moving back muscles in different unusual directions it helps to improve mobility and flexibility and combat stiffness.
Kooner said: 'This exercise helps improve spinal flexion strength and control, which are often neglected in rehab and training programs.'
Causes of lower back pain primarily come from the arthritis of the spine, or the slow degeneration of spinal joints. As cartilage breaks down, surrounding tissue may become inflamed.
Additionally, back injuries can happen at any moment, even just from sitting at a desk or getting out of bed.
Temperature changes may also induce inflammation in the joints and spine, leading to pain.
While at-home exercises can provide relief, people with severe pain or back injuries should consult with a doctor before trying any exercises.