Back pain is very common and affects both men and women. In most cases, doing the right moves can relieve symptoms and correct your posture. If you suffer from back pain then you should try these exercises. Not only do they provide good posture, but they also ease the pain.
This discomfort can be the result of poor posture, strain on the back or a muscle strain. A hunched back and rounded or raised shoulders are an example of poor posture.
Developing a good attitude takes time. However, a straight back will help you to reduce muscle tension. At the same time, it will relieve the pain associated with it.
Organizations such as the World Health Organization (WHO) conduct numerous studies on this condition. According to experts, 80% of the population appears to suffer from back pain at some point in their lives. It is the most common cause of disability in young adults.
So add the following strengthening stretches to your daily training program. You will notice how that minor (or major) discomfort due to muscle tension begins to subside.
Exercises for back pain and for good posture
Sliding with your back against the wall
The first exercise on this list is very simple.
- First, place your back against the wall. Then slide down until your knees are slightly bent.
- As you slide down keep your back against the wall.
- Hold this position for 10 seconds.
- Then move up again until you are standing upright.
- Repeat this exercise 8 to 12 times.
Bringing the knees to the chest
This second exercise can help ease the symptoms of lower back pain.
- How do you do this exercise? Lie on your back on the floor.
- Stretch your legs. Then bend one knee toward your chest. Keep the other leg straight.
- Then continue to hold this position for 15 to 30 seconds. During that time, you should also make sure to keep your back straight.
- Then return to the starting position and switch legs.
- Repeat this exercise 2 to 4 times with each leg.
The superman, an exercise for good posture
The superman is without a doubt one of our favorite exercises that can help improve your posture.
- To perform this exercise, you must lie on your stomach. The name says it all. You have to mimic Superman and pretend to fly.
- What does this mean? Once you are on the floor, raise your arms and legs and stretch as far as you can. Also remember that your body should be slightly bent.
- You hold this position for 20 to 30 seconds.
- Then slowly lower your arms and legs.
- Repeat this exercise three times.
The cobra pose
This last exercise is a yoga pose where you move the chest. You don’t need anything else for this exercise. All you need to do is breathe properly and focus on your body.
- To perform the cobra pose, lie on your stomach. Bring the legs and feet together. Stretch out your toes and tense your legs.
- During the exercise, place your hands next to your body, shoulder-width apart.
- In the beginning, your forearms and your hands should touch the floor. After that, you need to lift the upper body.
- We mentioned it before, slowly lift the chest and focus on proper breathing. Do this as if you were doing push-ups.
- Hold the cobra position for 5 seconds. Then you return to the starting position.
- Ideally, you should repeat this exercise 20 times.
Finally, we also recommend doing activities such as yoga or swimming. This will relieve your back pain even more. Just like the exercises we have suggested here, yoga and swimming stimulate the muscles. In addition, your tendons will be more flexible. At the same time, your joints will have more range of motion.
We hope you found this list of exercises useful for tackling your back pain and improving your posture. You should remember that you will only see beneficial results if you make these exercises a habit. However, you may start to feel better after just doing them once!