How To Improve Posture For Back Pain?

Most of us experience back pain at some point in our lives. This can be due to a recent car accident, injury, or simply due to years of sitting in the same position like at work.

Back Pain Solutions

Regardless of the cause, there is a way to improve posture and relieve some of the pain associated with back pain.

For those who experience severe back pain, make sure you visit a professional pain specialist in Singapore first before engaging in such exercises.

What is Posture?

Posture is the alignment of your body while you sit, stand or walk. If you find yourself slouching or hunching in your chair, this could be due to poor posture. You may even be aware of your postural habits but don’t know how to change them. No matter how long you have sat in a position, it is important to make small changes in your posture to keep the spine straight and aligned. Proper alignment promotes good health, and this is why you should improve your posture. The following exercises can help you to achieve a straight and healthy spine.

Simple stretches that can improve posture and ease back pain

Standing Exercises

1) Chest Opener

Stand upright and hold your hands behind your back. Slowly push down towards the ground while stretching your chest. Continue to hold for at least 5 seconds and then release. Repeat this movement 3 times.

2) Reverse High-Five

While standing straight, make sure your palms are facing the back of the room. Move your hands back as if you’re trying to give someone a double high five from the back. Continue this for 10 times and then rest.

3) Toe-touch stretch

Stand straight with your feet together, then stretch your arms upwards and lock your hands together. After that, slowly bring your arms down towards your feet. Make sure to keep your legs straight and you’ll feel a pull on your hamstrings. Hold the stretch for 8 seconds and release. This is helpful for the upper and lower back.

Sitting Exercises

1) Goalpost Squeeze

Sit straight and lift your arms up into a goalpost position like when a cop tells you to raise your hands. Ensure that your elbows are bent at a 90-degree angle and is even with your shoulders. Slowly push your elbows towards the back. You will feel a squeeze behind your shoulder blades as you work the upper back. Repeat this 10 times and relax.

2) Armpit Opener

Sit straight and clasp your hands together from the back. Slowly extend your hands overhead and then bend the elbows towards the back of the room to stretch your chest and armpits. Repeat this 10 times and relax.

3) Back Extension Stretch

Lay down on your stomach and lengthen your spine by pushing upwards with your hands. Keep your neck long and slowly stretch your back. You will feel a gentle pressure on your stomach muscles as you arch backwards. Breathe and hold this position for 8 seconds. Then return back to a relaxed position. You can perform this exercise at home.

Correct Sitting Positions

– Be sure to sit with your upper back supported and a neutral spine.

– Avoid sitting at the same position for more than 30 minutes.

– Distribute your body weight evenly on both hips so that your spine stays straight and aligned throughout the day.

– Always take regular breaks from sitting to stretch your lower back, shoulders and your buttocks.

– Always ensure that your neck is straight and at a natural 90 degree angle.

– Use a lumbar support pillow for a better back support.

– Always be aware of where your hands and elbows are positioned. You can rest them on the arm chair or desk while ensuring your shoulders are rested.

– Keep reminding yourself to raise your back straight and as far as possible. Hold for a few seconds.

– And lastly, remember to keep an eye out for your posture when walking and moving about.

Final Thoughts

Sitting at a desk or chair for a long time or doing heavy lifting incorrectly can cause back and neck pain if not compensated properly. Make sure to address and avoid these risks by modifying the sitting and standing position at work or at home.

The above exercises are only a few examples on how to improve your posture so you can avoid future back pains. If your back pain continues to be persistent, please book an appointment with your nearest back pain specialist in Singapore. Your life will be so much more comfortable once your doctor pinpoints your exact pain points.