If your lower back’s always nagging — or your hips just feel off — this one’s for you.

It’s called Air Bench — and while it might look like a wall sit you’d do in a gym class, the real magic happens when you do it the Egoscue way. It’s one of the most reliable posture resets I’ve used with clients in pain.

Why? Because it targets a part of the body most people don’t even realise is out of alignment: the pelvis.

When your pelvis is out of position — tilted too far forward, too far back, twisted, or uneven — it throws off the entire chain above and below it. That means more stress on your lower back, less support for your hips, and over time… pain.

Air Bench helps realign your pelvis and spine so your body starts supporting itself the way it was designed to — and that’s when things start to feel better.

What It Really Does (It’s Not Just a Leg Exercise)

At first glance, it might seem like a quad burner. And yes, it can build some leg strength if you’re holding it for 2 minutes or more, but that’s not the point.

What makes this exercise special is what happens when you gently press your lower back into the wall while your hips and knees are bent at 90 degrees. That position gives your spine the feedback it needs to reset.

Here’s what it helps with:

• Anterior pelvic tilt (where your lower back arches too much)

• Posterior pelvic tilt (where your tailbone tucks under)

• Twisted or uneven hips

• Lower back pain linked to compensation

• Poor weight distribution through your feet

Think of it like hitting “reset” on your pelvis and spine.

I’ve had clients come in with a visibly tilted pelvis — one side several inches higher than the other. After just a couple of rounds of Air Bench, they stood up straighter, more level, and noticeably more comfortable.

It’s gentle. It’s powerful. And when it’s the right fit for your body, it really works.

When to Use It (And When to Be Cautious)

I often give Air Bench to clients with ongoing low back issues, especially when their pelvis is clearly misaligned. If they can safely support their bodyweight in the position, this exercise can bring real relief — sometimes even in the first few minutes.

But it’s not for everyone.

Some people with active sciatica or certain hip impingements may find it uncomfortable. And if your legs or knees can’t tolerate the load yet, there are other ways to reset your posture first.

If it’s not right for you, don’t force it. But if you can do it comfortably, it might just surprise you.

How to Do Air Bench (Egoscue-Style)

Here’s how I teach it:

1. Find a wall and stand with your back against it.

2. Slide down until your hips and knees are slightly more than 90 degrees (like sitting in an invisible chair).

3. Gently press your lower back flat into the wall — not by forcing it, but by adjusting your pelvis until it feels supported.

4. Relax your arms by your sides or place them on your thighs.

5. Breathe deeply and hold the position for up to 2 minutes. Start with 30–60 seconds and build up.

The goal isn’t to punish your legs — it’s to teach your pelvis, spine, and hips how to realign. If it burns, that’s okay. But if anything feels sharp or wrong, stop and reassess.

Not Sure If It’s Right for You?

This exercise helps a lot of people — but not everyone.

That’s why in my posture consultations, I test your body in real time to see what’s really going on. Then I build a personalised sequence based on what you need — not just a generic routine.

In the meantime, try Air Bench and see how your body responds. Even one round can be surprisingly eye-opening.

Take care and keep going. Your posture can change.

Want personalised help? Book a consultation and we’ll test what your body really needs.
→ [See What to Expect from Your First Visit].

 

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
Trusted by GPs, consultants, athletes & busy professionals