10 Exercises That Fix Posture and Relieve Back Pain

Do you need to correct your posture? Slumping over a computer or smartphone for extended periods can lead to neck, back, and shoulder pain. Nowadays, poor posture is a major issue. 

Constant stress, sleeping in uncomfortable positions, or being overweight can exert undue pressure on your muscles and joints. The more you engage in activities that worsen your posture, the more challenging it becomes to break the habit. Unfortunately, this can cause damage to parts of your body that may not become apparent until later.

Slouching is not only detrimental to your self-esteem but also to your physical health. Individuals who slouch typically have weak abdominal muscles, which can cause their stomach to protrude more than it should.

Here are some issues that can arise from persistent slouching:

• Chronic headaches
• Stiffness in the neck, back, and shoulders
• Excessive fatigue due to strain
• Back injuries
• Knee, hip, and foot problems
• Muscle atrophy
• Breathing difficulties
• Compressed nerves or herniated discs
• Digestive issues
• Circulatory problems
• General joint pain
• Sciatica
• Spinal curvature

TEN WAYS TO FIX YOUR POSTURE

Correcting your posture involves establishing a new routine. If you're frequently troubled by back and neck pain, it's a sign that you need to alter your sitting habits. Initially, adopting a healthier posture may be challenging.

Your body may resist the change, leading to some discomfort since you're engaging muscles that have been inactive for a while and are now weak. However, as you persist in sitting correctly and build a healthy routine, these muscles will strengthen.

Persistence is crucial, so don't give up too soon. Begin by envisioning yourself standing tall. If you catch yourself reverting to old slouching habits, stand up and shut your eyes.

Remain upright, feeling your spine align. Simply standing tall won't solve everything, so here are ten exercises designed to improve your posture and overall well-being.

1. PECTORAL BALL SMASH

The pectoral ball smash is designed to loosen tight chest muscles. Accompany this stretch with a trigger point release technique for enhanced effectiveness.

• Place the ball in front of you and lean against a wall.
• Search for a spot that feels slightly uncomfortable when pressed; this is a sore muscle that requires attention. Gently move the ball over this area for approximately 30 seconds to work on the trigger point and help release tension.
• Continue to roll the ball, locating additional sore trigger points, and repeat the process until all the tender areas have been addressed.

2. BACK EXTENSION

This exercise is designed to strengthen your back muscles and prevent spinal injuries. It's particularly beneficial for correcting posture and avoiding a rounded back. Office workers and anyone who sits for extended periods should incorporate this stretch into their routine.

• Begin by lying face down on a mat.
• Extend your arms along your sides, with palms resting on your thighs.
• Keep your legs together and elbows straight. Slightly point your toes as you prepare to lift.
• Exhale and raise your head, upper torso, and legs off the floor, ensuring your hands and feet maintain their initial positions.
• Inhale as you gently lower back to the starting position.
• Aim for ten repetitions.

3. CAT/COW POSE

This stretch enhances spinal elasticity and is highly recommended for those with chronic back pain. It promotes movement in the upper back, which often suffers from slouching effects.

1. Start in a downward dog position by kneeling on all fours. Place your wrists under your shoulders; your knees should align directly under your hips.
2. Inhale and look forward, engaging your core muscles as you do so.
3. Exhale, tucking your chin to your chest and slowly lowering your head. Draw your belly towards your spine. Done correctly, your back will arch towards the ceiling.
4. Return to the initial position.
5. Inhale and look forward, drawing your belly down towards the mat. Lift your tailbone towards the ceiling while moving your breastbone forward and up.
6. Resume the downward dog position. Repeat this stretch as often as feels comfortable.

4. THORACIC EXTENSION

To improve your posture, thoracic extension exercises are essential. They can also help relieve pain in the back, neck, and hips. For this stretch, you will need a foam roller.

1. Position the roller vertically on a mat and lie down with your shoulders on it.
2. Engage your glutes to lift your hips off the floor. Use your heels to help you move back and forth.
3. Aim to find a spot that feels uncomfortable; when you do, continue the rolling motion for 20-30 seconds.

5. WALL ANGELS

The wall angels exercise is beneficial for strengthening the thoracic spine area and preventing the development of a hunchback posture.

1. Start by standing against the wall with a slight bend in your knees. Ensure that your entire back and head are in contact with the wall.
2. Position the backs of your arms against the wall. As you press them back, you may feel a stretch. Your fingers' backs should also touch the wall.
3. Imagine making snow angels as a child; move your arms up over your head and then back down to the initial position. The key is to keep your back and head against the wall, except for your arms. If you lose contact with the wall, you're not performing the stretch correctly.
4. Aim to complete ten repetitions of this movement.

6. THE PLANK

The plank exercise is beneficial for improving posture and strengthening the core. It targets the abdominal muscles as well as the shoulders and back.

1. Assume a position similar to preparing for push-ups. Bend your elbows slightly, shifting your weight onto your forearms instead of your hands. Done correctly, your body should form a straight line from your shoulders to your ankles.
2. Engage your core muscles by drawing in your stomach as much as possible. Visualize pulling your belly button towards your spine.
3. Aim to maintain this position for up to one minute. If you're able to hold it longer, continue for as long as possible.

7. DOORWAY STRETCH

This stretch is perfect for counteracting the effects of prolonged slouching on the chest.

1. Locate a solid doorframe and position yourself within it. Rest your right forearm against the frame, bending it gently to form a 90-degree angle.
2. Ensure your elbow is level with your shoulder. If this proves challenging, simply hold onto the doorframe with your hand.
3. Gently rotate your chest to the right, feeling the stretch and pull across your shoulder.
4. Maintain this stance for 60 seconds before switching to the opposite side and repeating with the other arm.

8. BOW POSE

The bow pose stretch is beneficial for correcting poor posture. It stretches the muscles that are often tight in the front of the shoulder area, which, over time, helps to lengthen and strengthen them.

1. Begin by lying face down. Gently bend your knees and bring them towards your hips as far as you comfortably can.
2. Reach back and grab your feet. Then, carefully lift your head and chest just off the mat.
3. Inhale deeply and extend your legs outward, allowing your arms to stretch as well. Roll forward until you are resting on your abdomen.
4. Exhale and gently return to the starting position.
5. Repeat this stretch up to five times.

9. SHOULDER DISLOCATIONS

To perform the dislocated shoulder stretch, you'll need a broom handle or any long rod. It should be long enough to keep your shoulders at a reasonable distance apart.

1. Begin by standing (or lying down on your back as a modification) and hold the broom handle with your hands. Your palms should face down as you grip the rod, with your hands positioned slightly wider than shoulder-width apart.
2. Keep your elbows straight as you slowly lift your arms overhead. You should feel a stretch in your chest and upper back when performed correctly.
3. Aim to maintain this stretch for 30 seconds and repeat it five times.

10. COBRA STRETCH

The cobra stretch is aimed at enhancing your breathing by strengthening the muscles used to fill the lungs, which can be weakened by poor posture and slouching. This exercise also helps maintain a straight spinal column.

1. Begin by lying flat on your stomach on the floor, ensuring your palms are down beneath your shoulders.
2. Inhale slowly and lift your chest off the mat, straightening your arms. You should feel your abdominal muscles engage if done correctly.
3. Raise only the upper part of your ribs from the floor, keeping the lower part in contact with the mat. Draw your shoulders back and keep your chest forward, avoiding neck strain by not crunching your neck.
4. When performed correctly, your body will mimic the shape of a cobra poised to strike. Hold this position for about 30 seconds, then exhale and gently lower your torso back to the mat.

Remember, when performing these stretches, the adage "no pain, no gain" is relevant. Using muscles that have weakened may cause some discomfort. However, with dedication, you can correct your posture and alleviate chronic pain in your back, neck, and shoulders.