8 Simple Exercises to Improve Your Posture and Reduce Back Pain

In addition to back and neck pain, researchers have discovered many other problems that can result from poor posture. Poor balance, headaches, breathing difficulties, and even heartburn can also be the consequences of a sagging seat. That’s why doctors recommend doing special exercises that can help you escape all these problems.

At Bright Side, we follow the recommendations of professionals and have found 8 simple but effective exercises to correct a bad posture that you can perform even during a break from work. You will also find a tip at the end of the article.

1. Open shoulders

  1. The feet should be spread at shoulder width, the arms should be stretched along the body and the back should also be straight.
  2. Raise your arms to the sides and open your chest.
  3. Start by swapping your arms in front of you (one on the other). Your right hand should go to the left and your left hand should go to the right so that your elbows meet.
  4. You must feel that your shoulder blades are working.

2. Wing fly up

  1. Spread your feet shoulder-width apart, bend your legs slightly at knee level, and lean forward. Your back should be flat.
  2. Look at the ground and keep your head straight.
  3. Raise your arms to the sides and bend them at elbows. Squeeze your shoulder blades.
  4. Put your hands in front of your chest.
  5. Repeat for 45 seconds to 1 minute

3. Quadruped thoracic rotations

  1. Get on all fours.
  2. Now put one hand behind your head. The second hand should be laid out in front of you and rest on the ground.
  3. Bring your elbow back to the ground.
  4. Then rotate that same elbow towards the ceiling.
  5. Turn your head in the same direction as your elbow.
  6. Do it for 45 seconds to 1 minute, change hands, and repeat on the other side.

4. Squat and reach

  1. Get into a deep squat. Cross your hands and reach for your feet. The left hand should touch your right foot and the right hand should touch your left foot
  2. Start raising your right hand up and then down. Your head should follow your arm.
  3. Repeat for 45 seconds and then change arms and repeat on the other side

5. Extending in the chair

  1. You can do this exercise on a chair, even while working in front of the computer.
  2. Put your hands behind your head and spread your elbows to the sides.
  3. Focus on extending your upper back.
  4. Lean back and stretch your spine.
  5. Repeat this exercise every time you feel you are tired of sitting.

6. Band-over-and-back exercise

  1. You can do this exercise with a rubber band or a towel.
  2. Hold your elastic band straight in front of you with a grip.
  3. Then spread the tape and create tension.
  4. Lift your tape up and put it behind your back.
  5. Repeat for 45 seconds

7. Upper back cat stretch

  1. Kneel on the floor, hips to heels. Your forearms should be on a foam roller (you can also use a pillow).
  2. Roll up the middle of your back and inhale.
  3. Start exhaling, and let your chest descend to the arc-shaped ground.
  4. You should feel the tension in the middle of your back. If you feel it in your lower back, bring your butt closer to your heels.
  5. Repeat 8 to 12 times, 2 to 3 times a day.

8. Foam roll angels

  1. Lie on your back on a foam roller or cushion. Your hands should be on the sides, palms facing upwards.
  2. Gently tuck your chin in to lengthen your neck.
  3. Lower your ribs to flatten your lower back. Don’t stretch your abdomen.
  4. Start to inhale and exhale slowly for 3 to 20 minutes, feeling your shoulders go down to the ground.
  5. When your chest and shoulders relax, you can slowly raise your arms. Your forearms must stay on the ground.

Bonus: Help you maintain good posture when sitting.

You have to work your posture every day, even while watching TV, recommend doctors. You can use a simple trick: Just put a rolled towel behind your shoulders. Don’t let the towel fall and try to straighten yourself.

How many times do you feel pain in your back? What exercises do you do when working at your desk?