How you handle your body while doing different tasks like sitting, standing, bending, lifting, and many more is your posture. Your spine remains straight and erect if you have a good posture.
Having good posture balances your body.
- Improves your flexibility;
- It keeps you away from many diseases;
- Reduce your back pain;
- And stretching of your ligaments.
Imbalance in the posture may lead to an imbalance in your body and even back pain. So it becomes essential to have a good posture. If you have back pain, fixing your posture may help ease your muscle tension, says the NHS.
Here are some exercises to balance and fix your posture and reduce your back pain.
1. Forward bending
It reduces tension in your spine, making it straight and erect. This exercise is perfect for people going through back pain. It stretches your back, hips, and legs, opening up your entire backside and reducing the pain.
- Stand straight, stretching your body with your heels apart.
- Bring your hands slowly down towards your hips and start bending from your hips.
- Slowly place your hands on the floor. Go down as far as you can. No problem if your hands are not touching the floor.
- You can slowly bend your knees and try to stretch your spine.
- Remain in the same pose for about a minute and slowly come back.
2. Chest stretching
As the name suggests, chest stretching exercise makes you stretch up and open up your chest. This is useful for office people who spend their whole day sitting and bending on a chair. This exercise will stretch your chest and make your spine erect and reduce your back pain if you have.
- Stand straight with your legs a little apart.
- Bring your hands behind and grab your fingers together.
- Keep your head and neck straight.
- Start lifting your chest and inhale as you lift it and slowly bring the hands down.
- Breath deeply and remain for around half a minute.
- Then release your hands and relax.
- Again repeat the same exercise for around 10-15 minutes.
3. Forward plank pose
The forward plank pose strengthens your shoulders and arms, relieving pain in the back. This pose is beneficial to balance your body and keep your spine erect.
- Come down on your knees and hands in a baby pose, and then straighten your knees backward.
- Lift your hips and heels.
- Keep your back straight and look down at the floor.
- Try to stretch and open up your chest.
- Remain in the same position for around a minute and then release and come back.
4. Side plank pose
This exercise strengthens your side muscles and helps to balance your body by aligning your spine. It strengthens your arms and your shoulders. Strengthening side muscles improves your body posture and reduces the pain in your back and shoulders.
- From the forward plank, keep one hand on the floor and the other on your hip bending sidewards.
- Shift your body’s weight on the hand, which is on the floor, lifting your hips.
- If you feel a lot of stress on your arms, drop one of the knees for support.
- Align the sidewards body straight and erect.
- Maintain the same pose for around a minute.
- Repeat the same pose on the opposite side as well.
- Keep doing for around 10-15 minutes.
5. Downward dog pose
This exercise is generally a forwarding bending pose that is used to balance your body. This exercise improves body flexibility and is used as a warm-up exercise for many flexible poses. It makes your back erect and straightens your spine, relieving back pain and improving your posture.
- Come down on your knees and hands on the floor in a simple baby pose.
- Now start lifting your hips and start stretching your knees.
- If you feel your back isn’t straight, bend your knees slightly and straighten your back.
- Press your hands firmly into the floor and lift your hips high as much as possible.
- Maintain the same pose for up to 1-2 minutes and relax your body by returning to the standing position.
- Repeat the same exercise for around 10 to 15 minutes.
- You may take 2-3 seconds rest between every position.
6. Reclining yoga position
Reclining yoga position is best to relieve your body from stiffness. It relaxes your knee, butt, and inner thighs, thereby stretching your shoulders and making your back straight. It also relaxes your hips and reduces back pain and sciatic pain. You may try this simple exercise to improve your posture.
- Lie down straight on your back by relaxing your whole body.
- Cross your left leg to your right quad, and bend your right knee.
- Hold the back of your right leg and gently bring the knee toward the chest.
- Maintain the same position for around one to two minutes.
- Switch sides and repeat.
7. Cobra stretching
This is one of the straightforward exercises which is done by stretching your back. This exercise relaxes your back. It stretches your back and chest by improving flexibility. It erects your spine and makes your back straight. This is a beneficial exercise to improve your posture and reduce your back pain. It stretches your muscles and relaxes them.
- Lie down straight on your stomach by relaxing your body.
- Now gently place both your hands on the floor.
- Keeping your back straight, keep both the thighs together.
- Keep your forehead on the floor facing downwards.
- Now from this starting position, start pushing yourself backward.
- Press the floor with both your hands and start bending your back.
- Bend your elbows and lift your head.
- Now maintain the same position for around 1 to 2 minutes.
- Now slowly come back down and relax your body.
- Repeat the same exercise for around 10 to 15 minutes.