LIFESTYLE & COMMUNITY

No More Annoying Back Pain: Four Easy Exercises To Correct Your Bad Posture

Date July 9, 2018 15:46

Do you feel constant back pains regardless of your position during the day? Very few people look after themselves while moving and even less pay attention to how they sit. As a result, bad posture generates horrible consequences you may not be fully aware of.

The exaggerated spine curvature, popularly known as a hump, in scientific terms is called kyphosis. Eventually, there are several factors causing posture deterioration and can even lead to severe damage to your back.

Generally, these curvatures are accompanied with muscle imbalances (including the spinal, neck, and buttock muscles). That is why you might feel constant pain while sleeping, sitting, or standing in an unfavorable position.

While it is true that the muscles are mainly affected by stooping, the spine can also be damaged as the result of wrong positioning. The correct posture develops as the result of spinal bones’ good functioning aligning with each other, combining properly to make up the entire spine. If a bad posture is acquired as a bad habit, both your muscles and your spine will begin to adopt the form you are giving them when you unwillingly deteriorate your body condition.

In general, kyphotic spine curvature is developed in the thoracic region, generating a hunchback appearance and constant muscular pain in the neck. People who unconsciously ignore a proper posture tend to suffer from such annoying condition.

READ ALSO: 28-Day Plank Challenge: One Step Forward To A Perfect Body

Any muscle involved in moving the shoulder blades, supporting the spine, or maintaining the correct hip functioning will influence the posture alignment.

READ ALSO: 3 Variations Of The Plank For Flat Stomach, Toned Arms, And Well-Shaped Hips

The first step to eradicate your bad posture is to determine its cause. Once you know what movements you are doing wrong, you should start working on improving those areas of muscles. It is also important to focus on strengthening the abdominals and buttocks since the constant training of this large muscle group will prevent most common imbalances. That is why here we want to present you four helpful exercises to start correcting your bad posture:

1. Bridge

Since leaning forward is quite easy for your body, this exercise will help you train muscles and joints so that they feel comfortable bending backward. “Bridge” helps return the body’s natural tendency to lean forward while activating all the muscles in the opposite position.

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“Bridge” works as a functional correction exercise, thus activating the buttock muscles and strengthening the deep spine muscles. If you have troubles doing it by yourself, ask for professional help.

READ ALSO: 3 Yoga Poses That Will Help With Weight Loss

2. Crucifix stretch

Excessive amounts of time in sitting positions may cause the muscles of the lower and upper back to shorten, leading to a poor posture.

How to perform?

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Stand up, put your arms out to the sides. Turn the wrists so that the thumbs look back, join your arms and direct them backward pretending to stretch the chest. Hold this position for 20 seconds, take a rest and then repeat the exercise.

3. Spine rotations

Rotations in the thoracic region are essential to increase mobility in the spine area. People with kyphotic spines have poor mobility in this region, so back rotations deal with this problem very well.

How to perform?

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Place your body along with the knees on the floor, extend the arms and hands in front of the shoulders. Hold your right arm firmly and stretch your left arm away from your body in the opposite direction. Repeat this movement at least five times and then change your arm.

This exercise makes the back muscles function very effectively and helps you work towards an improved posture.

4. Dynamic plank

This exercise is one of the best to stretch the spine, as well as quite simple to work with.

How to perform?

Start with your feet and hands resting on the floor. Once holding the initial position, exhale and direct your buttocks upwards, keeping your back straight. Hold that position for 15 seconds, rest and repeat it at least three times. 

These exercises are some of the best moves you can do to fix your posture. Make these exercises part of your life, and you will avoid the back problems many people face when they get older.

READ ALSO: 3 Steps To Help Relieve Neck And Shoulder Tension


This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

Exercise