The more we suffer with bad back posture, the harder it is to correct.
Bad back posture can lead to more than just a constant slump to our backs, it can lead to poor health as well.
The entire body is supported by the spinal column, and back bad posture can place unnecessary pressure on the organs of your body.
Back posture exercises can help correct some of the bad posture that you may be slipping into, and will ease the pain and pressure on your back.
Here’s six of the best back posture exercises for you to try.
A posture brace for the back can also train your back to stand or sit in a natural position, so you can learn to sit up straight once again.
6 Best Back Posture Exercises
Back posture exercises are one of the best ways to relieve back pain.
They’ll help to tone the muscles in your legs, back, and shoulders.
When your muscles are toned, they’ll be more likely to support your frame without pain.
Here are six of the best back posture exercises to try.
If you have difficulty with any of them, do easier versions of the exercise. You should feel some discomfort, but not sharp pain.
1. Single Leg Extension
Start by lying on your back, on the floor.
Bend your knees, but keep your feet flat on the floor.
Hands should be tucked behind your head. Raise your right leg off the floor.
Pull your bent knee towards your chest, then straighten it out.
Don’t raise your leg above your body.
Keep it about the height of your body. Count to ten.
Lower your leg to the floor, then place back into a bended knee position.
Repeat this on the left leg. Repeat for an entire set of ten.
2. A Gentle Crunch
Start in a position similar to (1.) by lying on your back, knees bent.
Lay your hands down by your sides. Gently raise your head and neck off the ground.
Curl your head and shoulders towards your knees.
Allow your hands to help raise yourself up. Hold for about ten seconds.
Then lower yourself back down to the ground. Do this nine more times.
3. Yoga Sit-Up
Lie on your back, with your legs down on the ground as well.
Extend your hands and place them on the ground above your head.
Slowly pull yourself into a seated position.
If you have difficulty, you may place your hands on the ground beside you to help pull yourself into an upright position.
Sit up for about ten seconds, then lower yourself back to the ground again.
Do this set for about nine more times.
If you had to use your arms to help raise yourself to a sitting position, try this back posture exercise with your arms beside your body.
Keep on practicing until you don’t need your arms to support you.
4. Cobra Pose Back Extension
This back posture exercise involves lying on your stomach.
Place your palms flat on the floor near the position of your ribs.
Slowly raise your head and chest off the floor.
Let your back raise you up, rather than pushing up with your hands.
Hold this position for about ten seconds.
Slower lower yourself back down to the floor once again.
Do this back posture exercise for nine more sets, remembering to hold the pose for ten seconds each time.
5. Standing Stretch
Stand up like you would normally.
Raise your arms straight up into the air.
Hold for ten seconds. Drop your arms in front of you and hold for another ten seconds.
Move your arms back and hold them out by your sides.
Hold for another ten seconds. Move your arms back behind you, as far as you can, and hold for another ten seconds.
Do another nine sets of these arm exercises until you are done.
6. Touch Your Toes
Touching your toes must be one of the most basic exercises out there.
You may not be able to do it the first time, but if you practice this exercise every day, you should be able to actually touch your toes in two week’s time.
Start in a standing position.
Raise your arms up over your head.
Slowly bend at the torso, moving in a downwards position.
Reach as far down towards your toes as you can.
If you can actually touch your toes, hold this position for ten seconds.
If you can’t, still hold your position for ten seconds.
Then slowly raise yourself back up again. Do nine more times.
The Best Posture Corrective Brace
One really great back brace is the Posture Corrective Brace, available in beige, so you can still wear it under light colored clothing.
Unlike many other braces, these straps do not contain elastic, so they’re soft and comfortable, not rough and itchy like other types.
There are adjustable hook and loop closures in the front of the brace, so you can adjust the amount of support that you need. A terry cloth protector covers the brace, so that your skin stays dry, not sweaty.
This brace provides over the shoulder support so you can easily hold your shoulders and back in a more natural position.
You’ll be able to wear the Posture Corrective Brace all day.
It’ll help improve your posture, and you’ll feel relief from pain all day long.
Bad posture can affect people who have to sit at a desk all day long.
You’ll find that you start to slouch, which can place pressure on certain parts of your back, that will lead to pain.
Doing a few simple exercises each day will help to retrain your back to sit up straight, so your pain is relieved.
The Posture Corrective Brace will also help your back to retrain itself into a natural sitting and standing position.
With a bit of effort, you should feel relief from your back pain in no time at all.