Top Exercises That Improve Posture and Reduce Back Pain

If you experience constant pain in your back, neck, and shoulders, it can be due to poor posture. People who spend hours slumped over a computer each day soon begin to experience such pain. If you are overweight, constantly under stress, or sleep in an awkward position, back pain is not unusual. The fact is that you are putting unnecessary pressure on your joints and muscles. Following are some exercises that can help to improve posture and reduce back pain.

 

Back Extension Exercise

This exercise will help to strengthen the back muscles. Begin by lying on a mat on the floor with your stomach down. Place the arms down to the side, touching the palms to the thighs. Pull the legs close together while straightening the elbows. Exhale and lift your head, chest, and abdomen off the floor. The hands and feet should remain in the original position. Inhale and lower the body to the start position. Repeat this sequence for 10 reps.

 

Pectoral Ball Smash

This exercise will help to loosen the tight chest muscles. Place a ball before you while leaning against a wall. Move your position until you find a spot that feels slightly uncomfortable to touch. This is a trigger point that you need to work on. Move the ball around this spot for about half a minute and then continue to find other trigger points. Do this to cover all the sore or painful spots.

 

Thoracic Extension

Thoracic extension is important for fixing posture. It can help to alleviate pain in the neck, back, and hips. Put a roller on a mat and try to keep it vertical as you place your shoulders down upon it. Using the gluteal muscles, push your backside up from the floor. Use your heels to move back and forth. When you find an uncomfortable position, you found the spot that needs work. Make the rolling motion for around 20 to 30 seconds.

 

Cat or Cow Pose

This is a stretching exercise that helps to improve spine elasticity. Kneel on all fours in the downward dog position. Place your wrists beneath the shoulders and the knees directly below the hips. Breathe in while looking forward, making sure to engage the core muscles. Breathe out while placing your chin on your chest as you lower your head slowly. Pull the belly in toward the spinal column, giving the stomach a rounded appearance. Return to the original position and repeat the stretch.

 

The Plank Stretch

This stretch helps to fix posture while strengthening the core. The exercise will help to work out weak abdominal muscles, shoulders, and back. Position the body in the “push-ups” position. Bend the elbows to rest your weight on the forearms, not the hands. Your body should be straight from the shoulders to the ankles. Suck in the belly hard as you work the core muscles. You should feel like your belly button is moving from the front to the back. Hold the stretch for about one minute at first, then increase the time.
 

These are just a few exercises that you can do to improve your posture. If you experience constant back pain, it will be helpful to visit a chiropractor.

 

To know more about back pain, visit Cooper Chiropractic & Wellness Center at our office in New York, New York. You can also call 332-205-9073 to book an appointment today.