T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: Fix Your Posture, Relieve Your Back Pain

You start and end your workday sitting in the car. And the problem is only compounded by the countless hours you spend hunched over a computer.

This scenario can lead to inadequate thoracic spine mobility and excessive anterior pelvic tilt – issues which cause lingering pain throughout the body. To fix those issues and ameliorate some of the hunched-over sitting you do, try the T-spine deadbug. It couples core strengthening exercises with thoracic mobility techniques to maintain a healthy spine to dominate your big lifts.

The T-Spine Deadbug

These variations don't require rolling back and forth, but try to put pressure in the most needed places to challenge the strength and stability of the core, and maintain good hip and shoulder mobility.

Upper Back Placement


Mid-Back Placement


To do the T-spine deadbug, put a foam roller under your back, raise your arms and lower legs in the air. Then slowly extend the opposite arm and leg at the same time and repeat on the other sides.

In the first variation, you'll see that the foam roller is under the upper back. In the second variation, it's under the mid-back. You can also try it under the lower back. Use the variation that feels best and discontinue if there's any pain.

This T-spine deadbug will help relieve lower back pain, improve your overhead position, and increase thoracic rotation and extension. This means you'll increase the mobility you need to train in the gym and be healthier outside of it.

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago