This functional exercise teaches you to use your core when sitting. The combined lifting and upright posture both strengthen and decompress the spine. This exercise encourages the use of deep spinal muscles. These deep spinal muscles attach from vertebra to vertebra and are an important part of our core. Relaxed posture leads to weakness of these deep core muscles. This spinal weakness eventually leads to chronic and acute back pain. This exercise can be incorporated into your daily routine, whenever you are sitting.