How to improve your back posture, with 4 simple exercises

The back is one of the most delicate parts of the body. And having good posture is the best alternative against injury, discomfort, and pain in this area.

Most of us have had back pain at some point in our lives, and although in some cases, this pain could be related to a sports injury, an accident, or a congenital illness such as scoliosis, most of us. over time, back pain develops throughout the day. life, because of our habits and our bad posture.

Repetitive activities at work or at home, bad posture for grabbing or carrying something, bad posture when sitting in front of the computer … these acts or actions can cause excessive stress in this area and end up causing back pain . Fortunately, there is a lot we can do to prevent these types of lower back and neck problems.

For example, having a healthy lifestyle and being in good shape or having a good level of physical activity. Besides being aware and paying attention to your back, we can also strengthen it with some exercises as we will show you in this article.

    Benefits of good back posture

    To maintain good back posture, it’s important to understand that it’s not just physical appearance or exercise that matters; but also the mental aspect is important, to be aware of our posture, for example when we lean and that we grab something. Being aware that we are going to perform a gesture that can endanger the integrity of our back, will help us to make a correct gesture and therefore avoid unnecessary injuries.

    Good back posture has many benefits.

    • It helps you breathe better and to increase lung capacity.
    • It improves our mental state because more oxygen reaches our brain.
    • This in turn leads to less fatigue and fatigue.
    • We reduce the risk of injury and pain in the area.
    • We also reduce the risk of injury and pain in other areas: legs, neck, neck, etc.

    Frequent postural errors

    In the case of some individualsYears of poor posture and inactivity lead some of your muscles to fall asleep already tense. This forces the other muscles to put in extra effort to counter the affected muscles and keep the body in balance.

    There are many situations in everyday life that without even realizing it can interfere with our good posture and cause back pain.

    • Be badly seated: We may not realize that our sitting posture affects our back, but it is one of the main causes of back pain and injuries.
    • Hyperlordosis: When our ass exceeds more than the bill. hyperlordosis, something that in the long run also has a negative effect on our backs.
    • Stand with your back flat: Being in a flat back position means that the pelvis is tucked in and the lower back is straight instead of being curved naturally. These people often have serious difficulty standing for long periods of time.
    • Supporting a foot badly: Failure to support one foot when walking or standing still can also make your back heavy.
    • Bend your back and neck: Bend your back and neck, for example, when typing or reading messages on a cell phone.
    • Having a high chin: Unlike the previous case, having a too high chin can also cause back problems.
    • Shoulders forward: Having your shoulders forward unconsciously is bad for your back health.
    • Poor posture when talking on the phone: Talking on the phone with poor posture can also cause back pain.

    Exercises to improve back posture

    In addition to correcting bad posture in the previous points, it is possible to improve your back posture with a series of exercises that we show you below.

    1. Iron

    Ironing is a classic exercise for a strong back and core. Also known as the “plank”, this is an isometric exercise, so you need to tighten a muscle and keep it in a stationary position for as long as needed. When the iron is performed correctly, several abdominal muscles are strengthened, while positively affecting the shoulders and back.

    2. Back extension

    The back extension exercise brings many benefits to the posture, and therefore it is necessary to strengthen this area. You can do this by falling asleep with your head down, extending your arms above your head. Keeping your head in line with your spine, gently lift your shoulders. Hold the posture for a few seconds and return to the starting position.

    3. Fly reverse

    The reverse fly is a great exercise to improve back strength. As mentioned, having your shoulders forward hurts your back. This move can be a great solution.

    To perform this exercise, use light weights, grabbing a dumbbell with each. You can perform the exercise with an incline bench, supporting your chest and raising your arms as if they were wings.

    4. Pivoting shoulder movement

    Sitting posture is important to everyone, and we often subconsciously go astray. This exercise is ideal for relieving tension and promoting correct posture.

    The shoulder rotation movement can be performed while sitting or standing. Inhale and lift your shoulders towards your ears. Hold them for a few seconds before exhaling and lower the shoulder blades.

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