4 Exercises To Improve Back Pain And Your Posture

Back pain is very common and affects both men and women. In most cases, the right movements can help relieve the symptoms and correct your posture. If you suffer from back pain, you need to try these exercises that help relieve and improve both your back pain and your posture.

This discomfort can be due to poor posture, overload of the back or that one has stretched a muscle. A curved back and rounded or raised shoulders are a sign of poor posture. Developing a good posture certainly takes time, but a straight back will help you reduce muscle tension and relieve the pain that comes with it.

Associations such as the World Health Organization (WHO) conduct many studies on this condition. According to experts , 80% of the population suffers from back pain at some point in their lives, and it is the most common cause of disability in young adults.

Back pain has many causes ranging from bad habits to factors such as aging, a sedentary lifestyle, and muscle atrophy, among others. If you want to get rid of back pain, you need to work on some of the mentioned factors.

If you add the following strength and stretching exercises to your daily routine, you will notice how the small (or big) discomfort due to muscle tension will begin to disappear.

Wall slide to improve back pain and your posture

The first exercise on this list is very simple.

• First of all, put your back against the wall and push down until your knees are slightly bent.
• When sliding down, remember that your back must be pressed against the wall.

• Hold this position for approx. 10 seconds.
• Then push all the way back until you are standing.
• Do about 8 to 12 repetitions of this exercise.

Knee to chest

This second exercise can help relieve your symptoms of low back pain.

• To perform it, you need to lie on the floor on your back.
• Stretch your legs and then bend one knee to your chest while keeping the other leg stretched.
• Hold this position for approx. 15 to 30 seconds. During this time, make sure your back is straight.
• Then return to the starting position and change legs.
• Do 2-4 repetitions with each leg.

Superman to improve your back pain and posture

Superman is without a doubt one of our favorite exercises to improve posture.

• To do this exercise you have to lie on your stomach and, as the name suggests, you have to imitate Superman when he flies.
• This means that when you are on the floor, you need to lift your arms and legs and stretch them as much as possible. Remember that your body should be slightly curved.
• Hold this position for 20-30 seconds.
• Slowly lower your arms and legs.
• Repeat three times.

The cobra position

This last exercise is a yoga pose for which you do not need any equipment. All you need to do is breathe properly and focus on your body.

• To perform the cobra position, lie down on your stomach and bring your legs and feet together. Stretch your toes back.
• During the exercise, place your hands on your side, shoulder-width apart, and lift your chest.

• Your forearms and hands should touch the floor at first, and you should then lift your upper body up.

• As we mentioned earlier, slowly lift your chest and focus on breathing properly, as if you were doing a push-up.
• Hold this position for 5 seconds and return to the starting position.
• Ideally, you should do 20 repetitions.

Finally, we recommend you to ncluding activities like yoga or swimming to further relieve back pain. Like the exercises we suggested here, yoga and swimming stimulate your muscles. In addition, your tendons will be more flexible and your joints will have more areas of movement.

We hope you find this list of exercises helpful in coping with and improving both your back pain and your posture. Remember that you will only notice the benefits if you make a habit out of these exercises. However, you can start to feel better after doing them only once!