I'm fixing my desk posture without doing a single back exercise — here’s the foot mobility trick a neurosurgeon taught me

A neurosurgeon shared a simple foot exercise to improve alignment, posture, and reduce back pain. Many people don't realize that back pain can stem from weakness, instability, under- or over-firing, or tightness in other muscles and joints, such as the feet, glutes, hips, and hamstrings. These muscles are connected through anatomical sling systems, which create a network that works together across the body.

Therefore, viewing the body holistically is crucial when experiencing pain or injury. The exercise requires only a chair and a few minutes, making it accessible for anyone. By strengthening the intrinsic foot muscles, the foot arch can stay stable, preventing the foot from rotating inward under load (pronation). This instability can cause internal rotation of the lower leg and hip, leading to a forward tilt of the pelvis, increased lumbar lordosis, and potential pain.

The seated short foot exercise involves sitting on a chair with feet flat on the floor, lifting the arch slightly off the floor without curling the toes for about 5 seconds, then lowering back to a relaxed state. Repeating this for several rounds or up to 60 seconds can help alleviate back pain. The reporter tried the exercise after experiencing low back pain and tight ankles and sensitive feet, spending a lot of time sitting at a desk with poor posture.

Though not a cure-all, the exercise helped relieve tension in the feet and ankles through dorsiflexion, which also relieved tension in the back. Foot exercises improve stability, balance, and foot-ground connection during exercise, as well as providing a grounding effect that reduces anxiety and stress. The reporter will continue doing this exercise and encourages others to try it, sharing their experiences in the comments.