7 Exercises to improve your posture and reduce back pain

7 Exercises to improve your posture and reduce back pain

Are you currently seated at a desk? It's likely that you simply said yes and have been there for a while, or that you still have some time before you can leave your desk. There's also the possibility that you're not entirely at ease. It's possible that your neck or shoulders are stiff. Perhaps your back is bothering you. It's most likely because you have to sit in that chair for too long, no matter where you're sore. Good posture benefits your muscles, bones, balance, and internal organs, as well as reducing back pain. Back discomfort can be caused by a variety of factors, including poor posture and a weak core. Because you're unlikely to be able to get rid of your desk, there are some simple exercises and stretches you may take throughout the day to improve your posture and relieve back pain.

1. Child's Pose

Child's pose is a resting pose that stretches and lengthens your spine, glutes, and hamstrings while also relaxing them. It aids in the relief of stress in the lower back and neck. Sit on your shins with your knees and feet together and your heels fanned out to the side to do child's pose. Stretch your arms out in front of you and fold forward at the hips. Place your forehead on the floor or move your head to one side as you lower your hips to your feet. Breathe deeply into the rear of your rib cage and waist while keeping your arms extended. Relax for five minutes in child's pose, remembering to breathe deeply.

2. Standing High Five

Your shoulders, chest, and back will open out as you stand high five. Standing tall, shrug your shoulders up towards your ears and then relax them down to perform a standing high five. Make sure your palms are facing backwards and press your hands back as if giving them a double high five. Do this ten times and then take a break. As needed, repeat the process.

3. Chin Tuck

Chin tucks serve to strengthen the muscles in your neck and address forward-head posture. You may accomplish a chin tuck while sitting or standing. To begin, roll your shoulders back and forth. Put two fingers on your chin, tuck your chin, and move your head back while looking straight ahead. Hold for roughly five seconds before releasing, then repeat 10 times.

4. High Plank

A high plank will strengthen your shoulders, glutes, and hamstrings, as well as your core, while relieving pain and stiffness throughout your body. A high plank is an easy exercise to perform. Begin on all fours, strengthening your legs, lifting your heels, and raising your hips. Engage your core, arm, and leg muscles by straightening your back. Keep your chest open and shoulders back as you lengthen the back of your neck and look down at the floor. You want to appear as if you're ready to do a push up without actually doing one. At a time, hold for up to a minute.

5. Mini Cobra

Your lower back will benefit greatly from the small cobra. Bring your hands up to your shoulders and place them flat on the ground while lying flat on your stomach. Squeeze your inner thighs together and pull your belly button in towards your spine. You're ready to go now that you've rested your forehead on the ground. Now, while you press down on your palms, lift your shoulders and chest off the ground, move your head forward and up. Squeeze your shoulder blades together while keeping your elbows bent to make your back work even harder. Slowly lower yourself back to the earth. Do this ten times more.

6. Doorway Stretch

After being stuck at your desk for a long time, the doorway stretch will relieve your stiff chest muscles. Standing in a doorway, lift one arm parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the frame of the door. For around 10 seconds, lean onto your lifted arm and press against the door frame. Relax the pressure and force your arm against the frame once more, but this time bring your legs into a short lunge so your check moves forward and past the frame for another 10 seconds. Repeat on each side two to three times.

7. Bird Dog Exercise

Begin by getting down on all fours with knees under hips and palms resting on the ground just behind the shoulders. Throughout the workout, keep your shoulders, back, and buttocks flat. To avoid sagging or your back arching, look downward and tense your abdominal muscles. Lift and extend your left leg and right arm up to a position where they are in line with your back in a single, smoothly controlled action while keeping your glutes tight. Your extended leg is parallel to the floor at this point. Make sure your biceps are level with your ear when performing the arm extension. Hold for a few seconds before lowering your arm and leg to their original positions. Reverse the process with the other arm and leg.

Don't Suffer Through Pain

We understand that you can't avoid sitting at your desk for roughly 8 hours every day. However, you do not have to endure the resulting pain and discomfort. The first step in keeping your back healthy at work is to sit with appropriate posture. Other factors, such as weight, also contribute to back pain. The six exercises shown above will help you improve your posture while also strengthening your back. Contact the specialists for additional assistance in strengthening your back and improving your posture. 


About Me

Erisa Mane

  • Physiotherapist at Physio Life Clinic
  • MSc Marketing, Ulster University, London Campus
  • Lecturer at University of Medicine, Tirana
  • Inspector at Ministry of Health, Albania

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