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Back pain? Use Static Back®

Dr. Brent Garcia, DACM, L.Ac., LMT  •  March 6, 2024


Static Back is an Egoscue® technique that is simple to use. Pete Egoscue, an anatomical physiologist, founded The Egoscue Method in 1978.

The position is great for general low back health. 

It is also referred to as the “astronaut pose” because your body is in the position astronauts used during take off.

Here’s how to do it

  1. Lie flat on your back
  2. Use an ottoman or some other prop to support your lower legs so that your hips and knees create a 90-degree angle
  3. Place your arms flat on the ground, at an angle of 45 degrees from your torso, with your palms up
  4. Keep your head flat on the ground — no pillow
  5. Stay in the position for 5 – 15 minutes



Listen to a podcast or music if you get bored easily, but stay off your phone! This should be a time to relax.


This exercise is cumulative. Don’t expect too much if you try this one time.

Attempt to do this daily. Once a day is good. Twice a day is great. Three times a day is excellent,

Five minutes each time is good. Ten minutes each time is great. Fifteen minutes each time is excellent.


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