Thread by @marcusai_

Waking up with back pain?

It’s probably not your mattress or posture.

The real cause is 3 muscles that weaken after 8+ hours of sitting daily.

Here’s how to fix them with 5 simple movements: 🧵

Back pain is the #1 cause of disability worldwide.

60-80% of people will experience it at some point.

Treatment costs exceed $100 billion annually.

But here's what doctors don't tell you.

Your MRI might show "normal aging" like disc degeneration or arthritis.

Yet people the same age with identical scans feel zero pain.

The real culprit? Three deep muscles that have gone offline:

Muscle #1: Transverse Abdominis

This deep abdominal muscle wraps around you like a corset.

In healthy people, it contracts 30 milliseconds BEFORE arm movement.

In back pain sufferers? It's delayed or doesn't fire at all.

Muscle #2: Multifidus

Tiny muscles running along each vertebra.

They provide segmental control and proprioception.

Studies show they atrophy in chronic back pain and WON'T recover without specific exercises.

Muscle #3: Pelvic Floor

The supportive sling at your pelvis base.

Works with your core to regulate pressure and stability.

When dysfunctional, your entire kinetic chain compensates poorly.

Why do these muscles "shut down"?

• Pain itself inhibits their activation
• Prolonged sitting weakens them
• Poor posture creates compensation patterns
• Stress increases muscle tension

The solution isn't more rest...

It's targeted reactivation through specific exercises.

But here's the critical part most people miss:

You must train these muscles to work TOGETHER, not in isolation.

That's where these 5 exercises come in.

Exercise 1: Dead Bug

Lie on back, knees bent 90°, arms up.

Slowly lower opposite arm and leg toward floor.

Return to start. Alternate sides.

This retrains anticipatory core control while challenging stability.

Exercise 2: Bird Dog

Start on hands and knees.

Extend opposite arm and leg, hold 5 seconds.

Focus on keeping hips level and spine neutral.

Builds multifidus strength and anti-rotation control.

Exercise 3: Modified Plank

Hold plank position on forearms and knees (or toes).

Maintain straight line from head to knees/heels.

Start with 15-30 seconds, progress to 60+ seconds.

Develops deep core endurance.

Exercise 4: Glute Bridge

Lie on back, knees bent, feet flat.

Squeeze glutes and lift hips.

Hold 2-5 seconds, lower slowly.

Strengthens posterior chain while engaging core stabilizers.

Exercise 5: Cat-Cow

Start on hands and knees.

Arch back, then round spine.

Move slowly with breath.

Restores spinal mobility and improves movement awareness.

Start with 5-10 reps each, 3-4 times per week.

Focus on QUALITY over quantity.

Your muscles are learning new patterns, not just getting stronger.

I hope you've found this thread helpful.

Follow me @marcusai_ for more.