Maintaining good posture is crucial for preventing back pain. Poor posture can lead to muscle imbalances, spinal misalignment, and discomfort. It can cause pain, impact the overall health, and lead to long-term health problems. Do you want to correct your posture? You can acquire your goal by exercising certain poses. One below, will learn about a few of them!
Following are some provenly beneficial exercises for proper posture maintenance and back pain alleviation, so let's give them a quick read!
1.Bird Dog
This exercise mainly focuses on the abdominal viscera and hip and promotes spinal stability. Bring all four limbs to the table position to exercise the pose. Bring your hands right under your shoulder and knees under the hips.
Gradually, it would help if you extended your right arm forward and your left leg at the back side while keeping your spine neutral. Engage your abdominal muscles throughout the movement. Stay in the same position and then return to the initial point. Repeat the work on both sides, but start with 10 to 12 repetitions. With time, you can increase.
2.Crunches for Lower Back Pain
Crunches can help build the abdominal muscles that play a vital role in maintaining a good posture. To get into the pose, lie on the floor with your back aligned against it and bend your knees.
Just place your hands behind your head, alleviate your upper body, and bend your shoulders toward your pelvis when keeping your back on the ground. Your prime focus must be engaging your abdominal muscles rather than pulling on your neck. Perform 10-15 repetitions, gradually increasing the number as you progress.
3.High Planks
Mainly linked with proper alignment, high planks involve focusing on the core, back, and shoulder muscles. Start this exercise by doing the push-up position. Make an even line from the toe to the head. Avoid sagging or lifting your hips. Staying in the same pose for around a minute would suit beginners. Alternatively, you can perform planks on your forearms if it feels more comfortable for your wrists.
4.Cat-Cow
Do you want to improve your shoulder, neck, and spine flexibility? The Cat-Cow pose will surely help! Sit like animals on your four limbs. Inhale and arch your back, alleviating your chest and tailbone while looking straight up. Exhale and round your spine to make the Cat pose. Repeat the sequence 10-12 times, focusing on fluid and controlled movements to increase flexibility in your spine and improve posture.
5.Chest Opener
The Chest Opener posture helps counteract rounded shoulders and promotes a more open and upright posture. Connect your hands at the back, and stretch the arms. Expand your chest to make some joint movement in the chest area. Relax your neck, leaving your head freely into the air. Stay in the same posture for 30 seconds while taking deep breaths.
6.Side Plank
The Side Plank posture strengthens the core, shoulders, and hips, helping in proper alignment. Start by making a plank position. Keep your entire body straight when engaging your core and lifting your hips. Stay in the same pose for max one minute. Side Plank enhances lateral stability, supporting proper spinal alignment.
7.Downward-facing Dog
Downward-facing dog stretches and strengthens the back, shoulders, hamstrings, and more. After lifting the hips and making the inverted V:
1. Press your palms into the ground, lengthen your spine, and keep your heels reaching toward the floor.
2. Engage your core muscles and relax your neck.
3. Stay in the same position for half a minute to one, taking deep breaths.
Downward-facing Dog promotes spinal elongation, decompresses the spine, and helps release tension in the back and shoulders.
8.Pigeon Pose
This posture focuses on the glutes, pelvis, and lumbar spine. Start by making a high plant position, swiftly back the left leg, and lower your hips toward the ground. Square your hips and gently lower your upper body over your front leg, extending your arms forward.
9.Goalpost Squeeze
The Goalpost Squeeze posture the upper back and shoulders muscles, encouraging good posture and muscles. The Goalpost Squeeze strengthens the muscles responsible for retracting the shoulders, counteracting the effects of rounded shoulders, and improving overall posture.
10.Wall Squats
Wall squats help you focus on tough muscles like calves, abdominal viscera, and hip, maintain balance, and more. To get into the pose, stand tall against the wall and gradually sit down like you would sit on a chair, with your back intact with the wall. When bending, ensure your knees make a right angle with the ground. Stay in the same position for around 30 seconds when pressing your back against the wall.
Incorporating postures like Chest Opener, Side Plank, Downward-facing Dog, Pigeon Pose, and Goalpost Squeeze into your routine can significantly improve posture, enhance muscle strength and flexibility, and prevent back pain. Don't overburden yourself; consider your body's capabilities and adjust the exercise intensities considering your comfort.
