Unlock a Stronger Back with These Simple Moves for Pain Relief

Based on Dr. Mandell’s techniques from the provided sources, here are three effective moves to strengthen your back and prevent pain:

## 1. Pelvic Rocking Stretch
Stand straight with hands on your buttocks. Push firmly inward and downward to rock your pelvis backward while keeping your back straight. Hold for 5 repetitions to release tight hip flexors and lower back muscles. This combats sitting-related imbalances by stretching deep groin and lumbar areas.

## 2. Reverse Lift Posture Correction
Grab a broomstick with palms facing backward and thumbs outward. Lift the stick vertically behind you while squeezing shoulder blades together. This strengthens weakened rhomboid muscles between shoulder blades to counter hunchback posture. Perform 10-15 reps to improve upper back stability.

## 3. Back Scratch Mobility Drill
Hold a stick with one hand above your shoulder and the other behind your back. Gently move the stick up/down like scratching your back. This stretches tight chest muscles and improves thoracic mobility. Maintain for 15 seconds per side to correct forward-rounded shoulders.

These moves collectively address lower back tension from prolonged sitting, postural weaknesses causing hunchback, and pelvic instability contributing to sciatic pain. Consistency with these exercises builds balanced back strength while relieving common pressure points.