Posture is the way you hold your body while standing, standing, or performing tasks such as reaching, pulling, bending or lifting. If you have good posture, the vertebrae — the bones of your spine — are correctly aligned.
But, if you often find yourself hunching over your computer, slouching, or not standing/sitting up straight, chances are you have poor posture. Poor posture may have many negative effects on your health.
It may put more stress on certain joints and muscles, causing them to work harder. It may result in anatomical changes in your spine. It may contribute to long-term health issues, including chronic back pain, particularly in the lower back area.
5 Exercises to Improve Your Posture and Soothe Back Pain:
You can improve your posture — and soothe back pain — if you stop slouching, stop repetitive bending, stop lifting heavy objects, stop sleeping on your stomach, use a comfortable mattress and pillow, stop waiting for the pain to go away, and start doing the following exercises on a regular basis:
– Bow Pose
This yoga pose helps strengthen your back, enhance hip-flexor function, stabilize your legs, and open your chest and shoulders.
Lie on your belly, facedown, with your legs straight out behind you and your arms alongside your torso.
Bend your knees and bring your heels in toward your buttocks. Start reaching your hands back, as well as take a hold of your outer ankles.
Start kicking back into your feet, and bring more lift into your upper thighs and your torso.
Keep your knees hip-distance apart. Keep your gaze directly ahead of you and your chin parallel to the floor. Take deep breaths.
Hold for five seconds. Do five repetitions.
– Back Extension
This exercise helps strengthen your back and enhance your posture.
Lie on your belly, facedown, with your forehead on the floor, your legs straight out behind you, and your palms under your chin.
Lift your upper body and your legs off the floor, and stretch out as much as possible.
Hold for a few seconds. Do ten repetitions.
– Upright Snow Angel Pose
This exercise helps open your chest and shoulders and strengthen your back.
Stand with your back against a wall. Press your head and back against the wall. Bend your elbows and bring your forearms and palms together above your head, while gently pressing your back against the wall.
Do ten repetitions.
– Plank Pose
This yoga pose provides strength to a few sections of your body, such as your neck, back, biceps, and shoulders.
Get down on all fours. Bend your elbows and rest your body weight on your forearms. Lengthen your spine and make sure the energy in your body spreads from your head to your tailbone.
Keep your legs extended, without separating them. Allow the energy to spread far through your heels. Let some of your body weight be on the balls of your feet.
Take deep breaths. Hold for one minute and then do five repetitions.
– Cat/Cow Pose
This yoga pose helps improve your balance and coordination, bring flexibility to your spine and strengthen your core muscles.
Get down on all fours, with your shoulders relaxed and your body straight. Point your fingertips to the top of the yoga mat. Keep your knees and shins hip-width apart.
Drop your belly towards your mat, lift your head and tailbone and gaze up toward the ceiling, while breathing in.
Draw your belly to your spine and round your back toward the ceiling, while breathing out.
Do five repetitions.