Legs Up The Wall

Charlottesville

September 18, 2026

In the late 2010s I began to have lower back issues — ranging from general tightness to sciatica at times. At that time, I learned that I had adult onset scoliosis which compromised the strength and stamina of my back muscles. Weekly deep tissue massages gave me some relief as did working with my physical therapist Jodie Stellern. Jodie introduced me to a number of helpful exercises including “open books” and floating in a warm pool. Eventually I began to do Pilates which I quickly feel in love with thanks to the flexibility and strength I developed. I also started doing “legs up the wall” to stretch my hamstrings and relax my lower back.

In hindsight, I think I was pretty consistent with those exercises and enjoyed the feeling I got while doing them and relaxation I felt afterward.

Eventually I had a L4-S1 spinal fusion which relieved much of the pain I felt. I was diligent in my recovery and kept up with my exercises.

Then maybe two years ago I began to be less diligent with my stretching. The fusion worked so well — I could finally get through days without pain.

About a year ago, I returned to Pilates and have spent most of that year loosening up my hip flexors, hamstrings, hips and quads. Slow progress but it has been very helpful.

Yesterday on the reformer my instructor had me get in a position similar to legs up the wall. Ouch — it was painful on my lower back. But within 15 seconds of beginning to lower my rear toward the platform, I felt my lower back release. Wow! What an awesome feeling. It felt so good it almost felt painful!

Just now, I got down on the floor and with some effort got my legs up the wall. As I relaxed into the pose, my rear began to sink toward the floor, eventually touching it after two or three minutes. I held that position for another couple of minutes; when I came out of it, I felt the same freedom that I felt yesterday on the reformer. I rolled onto my sides and did 30 open books per side. As I got up, I felt great and I had a memory of feeling that way back in the day when I was diligent about my stretching.

I’m hoping I can renew my habit of doing these stretches. My monkey mind is already telling me I’m too lazy, undisciplined, stupid… to do these stretches each day. I’m going to be optimistic and try and prove my monkey mind wrong!